Kollu rasam is a traditional South Indian soup made with horse gram, known for its deep, earthy flavor and aromatic spices. It is a comforting dish often served with steamed rice as part of a nutritious lunch or dinner.
Vegan Vegetarian Pescetarian Gluten-Free Dairy-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 0.5 cup Horse gram (95 g)
- 4 cups Water (946 g)
- 1 small Tamarind (15 g)
- 1 tbsp Sunflower oil (14 g)
- 0.5 tsp Mustard seeds (1.8 g)
- 1 tsp Cumin seeds (2.2 g)
- 2 pieces Dried Red Whole Chilli (4 g)
- 1 leaf Curry leaves (0.5 g)
- 4 cloves Garlic (20 g)
- 0.25 tsp Turmeric powder (0.6 g)
- Salt, to taste
- 1 handful Fresh Coriander (28 g)
- Ingredients in total: 1.13 kg
- Weight lost in cooking: 127 g (mostly water boiling off)
- Net weight (cooked): 1 kg · 4 servings of about 250 g
Method
- Place the soaked horse gram in a pressure cooker with 3 cups of water and cook for 5 to 6 whistles until the beans are soft.
- Strain the horse gram, reserving the cooking liquid, and set both aside.
- Soak the tamarind in the remaining cup of warm water for 10 minutes, then extract the pulp and discard the fiber.
- Heat the sunflower oil in a 3-litre pot over medium heat and add the mustard seeds.
- Once the mustard seeds begin to crackle, add the cumin seeds, dried red chillies, and curry leaves, stirring for 30 seconds until fragrant.
- Add the crushed garlic and sauté for 1 minute until lightly golden.
- Pour in the reserved horse gram cooking liquid and the tamarind extract.
- Stir in the turmeric powder and salt, bringing the mixture to a gentle simmer over medium-low heat.
- Simmer for about 5 to 8 minutes until the raw smell of the tamarind dissipates.
- Finish by stirring in the fresh coriander leaves and serve hot as a soup or poured over steamed rice.
Nutrition
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Calories | 83.5 kcal | 33.4 kcal |
| Protein | 2.71 g | 1.08 g |
| Water | 232 mL | 92.8 mL |
| Sodium | 36.7 mg | 14.7 mg |
| Total Carbohydrates | 10.1 g | 4.04 g |
| Total Fat | 4.09 g | 1.64 g |
| Sugar | 2.68 g | 1.07 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Iron | 1.48 mg | 0.59 mg |
| Calcium | 58.3 mg | 23.3 mg |
| Magnesium | 22.8 mg | 9.13 mg |
| Potassium | 192 mg | 76.7 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 79.9 mg | 32 mg |
| Zinc | 0.85 mg | 0.34 mg |
| Chloride | 3.55 mg | 1.42 mg |
| Selenium | 2.66 mcg | 1.06 mcg |
| Copper | 0.24 mg | 0.096 mg |
| Fluoride | 0.013 mg | 0.005 mg |
| Manganese | 0.47 mg | 0.19 mg |
| Molybdenum | 28.4 mcg | 11.4 mcg |
| Chromium | 0.085 mcg | 0.034 mcg |
Fats
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.44 g | 0.18 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.94 g | 0.38 g |
| Omega-3 Fatty Acids | 0.041 g | 0.017 g |
| Polyunsaturated Fat | 2.48 g | 0.99 g |
| Omega-6 Fatty Acids | 2.44 g | 0.98 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.034 g | 0.014 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 1.08 g | 0.43 g |
Fibre
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Fiber | 2.72 g | 1.09 g |
| Soluble Fiber | 0.71 g | 0.29 g |
| Insoluble Fiber | 3.46 g | 1.38 g |
Vitamins
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 5.49 mg | 2.2 mg |
| Folate (B9) | 37.7 mcg | 15.1 mcg |
| Niacin (B3) | 0.66 mg | 0.26 mg |
| Vitamin A | 45.8 mcg RAE | 18.3 mcg RAE |
| Thiamin (B1) | 0.11 mg | 0.043 mg |
| Vitamin B6 | 0.19 mg | 0.076 mg |
| Riboflavin (B2) | 0.071 mg | 0.028 mg |
| Pantothenic Acid (B5) | 0.29 mg | 0.12 mg |
| Vitamin E | 2.29 mg | 0.92 mg |
| Vitamin K | 22.9 mcg | 9.16 mcg |
| Biotin (B7) | 1.58 mcg | 0.63 mcg |
| Beta-Carotene | 543 mcg | 217 mcg |
Others
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Choline | 21 mg | 8.41 mg |
| Leucine | 232 mg | 92.8 mg |
| Lysine | 149 mg | 59.7 mg |
| Polyphenols | 172 mg | 68.6 mg |
| Methionine | 40.4 mg | 16.2 mg |
| Oxalates | 21.9 mg | 8.78 mg |
| Threonine | 129 mg | 51.5 mg |
| Tryptophan | 35.4 mg | 14.1 mg |
| Valine | 166 mg | 66.4 mg |
| Flavonoids | 26.2 mg | 10.5 mg |
| Histidine | 168 mg | 67.2 mg |
| Lutein / Zeaxanthin | 0.73 mg | 0.29 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 170 mg | 68 mg |
| Purines | 22.4 mg | 8.97 mg |
Proteins
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Isoleucine | 139 mg | 55.7 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
Share this recipe
Show the nutrient score on your own website or blog
Copy this into your page (in the HTML or “Custom HTML” block). The badge links to this recipe and updates by itself.
