Chettinad Kozhi Rasam
செட்டிநாடு கோழி ரசம்·(chet-ti-nad ko-zhi ra-sam)
The Sick-Day Pot & Comfort Bowls
In the southern districts of Tamil Nadu, a proper kozhi rasam—a robust, peppery bone broth—is the definitive answer to a fever or a bad mood. Traditionally built on a foundation of pounded shallots and fierce amounts of fresh garlic, it is a sick-day staple that feels permanently off-limits during the elimination phase. But the architecture of this regional gem is remarkably adaptable. By leaning on the ancient ingenuity of asafoetida and the simple lipid chemistry of infused oils, we bypass the gut-triggering fructans entirely while keeping the soul of this sinus-clearing broth fiercely intact.
Before you start
Grind the fresh rasam powder.
In a spice grinder or mortar and pestle, combine the black peppercorns, cumin seeds, fennel seeds, coriander powder, and dried red chilies, pulsing until you achieve a coarse, sandy powder.
Ingredients
- whole black peppercorns1 1/2 tsp
- cumin seeds1 tsp
- fennel seeds1/2 tsp
- coriander powder1 tsp
- dried Kashmiri or Byadgi red chilies2 large
- garlic-infused olive oil2 tbsp
- pure asafoetida powder1/4 tsp
- bone-in chicken pieces1 lb
- tomato1 med
- turmeric powder1/2 tsp
- water4 cup
- tamarind paste1 tbsp
- kosher salt1 tsp
- coconut oil or ghee1 tsp
- mustard seeds1/2 tsp
- fresh curry leaves1 sprig
- green scallion tops1/4 cup
- fresh cilantro2 tbsp
Method
- 01
Bloom the aromatics.
Place a heavy-bottomed pot over medium heat, pour in the garlic-infused oil, and once shimmering, sprinkle in the asafoetida powder to sizzle for 5 to 10 seconds.
- 02
Sear the chicken.
Add the bone-in chicken to the pot, sautéing for 4 to 5 minutes until lightly browned and opaque.
- 03
Simmer the broth.
Stir in the chopped tomato, turmeric, salt, and the fresh rasam powder you ground earlier, then pour in the water and bring to a rolling boil.
- 04
Cook and extract the collagen.
Reduce the heat to medium-low, cover partially, and simmer vigorously for 25 to 30 minutes until the chicken is incredibly tender and the liquid transforms into a rich stock.
- 05
Add the tang.
Stir in the tamarind paste and let the rasam simmer for another 5 minutes, then adjust the salt to taste.
- 06
Temper the rasam.
In a small skillet, heat the ghee or coconut oil over medium-high, add the mustard seeds until they pop, immediately toss in the curry leaves, and pour this sizzling tadka directly into the simmering soup pot.
- 07
Garnish and serve.
Remove from the heat, optionally pulling the chicken off the bone to shred back into the broth, and garnish with the scallion tops and fresh cilantro.
Notes
Why this swap: Garlic-infused oil for raw garlic.
Fructans are water-soluble. If you boil garlic cloves in soup, those FODMAPs instantly leach into the broth. But fructans cannot dissolve in lipids. Garlic-infused oil captures all the fat-soluble flavor compounds of the garlic without inviting a single molecule of the gut-triggering fructans into your bowl.
Why this swap: Asafoetida and scallions for shallots.
To replicate the deep, savory pungency of pounded shallots, we lean on asafoetida (hing). This dried plant resin chemically mimics the sulfurous notes of alliums when bloomed in hot oil. Scallion greens add a grassy onion finish without the FODMAPs found in the white bulbs.
Why this swap: Measured tamarind paste.
Tamarind is naturally low-FODMAP in serving sizes up to 1 tablespoon. We scale it precisely here so you can drink a massive bowl and remain safely in the green zone.
A note on heat.
Chili doesn't contain FODMAPs, but capsaicin can still irritate a flared-up gut. Black pepper and red chilies are the backbone of this sick-day soup, but if your system is currently in high-alert mode, scale the dried chilies and black peppercorns back by half.
From Cook Low-FODMAP Indian.