A wholesome South Indian stew made with mixed vegetables and lentils, simmered in a fragrant coconut and spice paste. It's a comforting and nutritious dish that pairs perfectly with hot rice and a dollop of ghee.
Prep15 min
Cook25 min
Servings4
Serving size: 1 cup
257cal
10gprotein
31gcarbs
12g
Ingredients
0.5 cup Toor Dal
0.25 cup Moong Dal
1 cup Yellow Pumpkin (Peeled and cut into 1-inch cubes)
1 pc Carrot (Medium, peeled and cubed)
0.5 cup Green Beans (Chopped into 1-inch pieces)
0.5 tsp Turmeric Powder
2.5 cup Water (For cooking lentils and vegetables)
Perfectly fluffy, long-grained basmati rice with a delicate aroma. This simple, foolproof recipe gives you separate, non-sticky grains every time, making it the perfect base for any curry or dal.
A classic North Indian condiment, 'Aam ka Achar' is made with raw, tangy mangoes, a robust blend of aromatic spices, and pungent mustard oil. This traditional sun-cured pickle is the perfect spicy and sour accompaniment to any meal, from dal-rice to stuffed parathas.
This chettinad dish is perfect for lunch. With 597.4699999999999 calories and 15.04g of protein per serving, it's a nutritious choice for your meal plan.
fat
(Adjust to your spice preference)
1 tbsp Rice Flour (Acts as a thickening agent)
1.25 tsp Salt (Or to taste)
2 tbsp Coconut Oil
1 tsp Mustard Seeds
1 tsp Urad Dal
1 pc Dried Red Chilli (Broken into two)
10 pc Curry Leaves
0.25 tsp Hing (Asafoetida)
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
Instructions
1
Pressure Cook Lentils and Vegetables
Rinse the toor dal and moong dal under running water until the water runs clear.
In a 3-liter pressure cooker, combine the rinsed dals, cubed pumpkin, carrots, green beans, and turmeric powder.
Add 2.5 cups of water and mix well.
Secure the lid and pressure cook on medium heat for 4 whistles, or for about 10-12 minutes until the dal is completely soft.
Allow the pressure to release naturally. Once safe, open the cooker and gently mash the cooked mixture with a ladle to create a cohesive base.
2
Prepare the Coconut Paste
While the dal cooks, combine the fresh grated coconut, cumin seeds, green chillies, and rice flour in a blender jar.
Add about 1/4 cup of water and grind to a smooth, thick paste. Set aside.
3
Combine and Simmer
Place the pressure cooker with the mashed dal-vegetable mixture back on the stove over low-medium heat.
Stir in the ground coconut paste and salt. Mix thoroughly to combine.
Bring the kootu to a gentle simmer. Cook for 5-7 minutes, stirring occasionally, until the raw aroma of the coconut paste disappears and the kootu thickens to a stew-like consistency.
If the kootu is too thick, add a splash of hot water to adjust. Avoid boiling it vigorously.
4
Prepare the Tempering (Tadka)
In a small pan (tadka pan), heat the coconut oil over medium heat.
Once the oil is hot, add the mustard seeds and let them splutter completely.
Add the urad dal and fry until it turns a light golden brown.
Immediately add the broken dried red chilli, curry leaves, and hing. Sauté for 20-30 seconds until the curry leaves are crisp and aromatic.
5
Finish and Serve
Carefully pour the hot tempering over the simmering kootu. It will sizzle.
Stir gently to incorporate the tempering.
Garnish with freshly chopped coriander leaves.
Serve hot with steamed rice, appalam (papad), and a side of pickle.
Servings
4
Serving size: 1 cup
262cal
5gprotein
55gcarbs
1gfat
Ingredients
1.5 cup Basmati Rice (Use good quality, aged basmati rice for best results)
2.25 cup Water (For the absorption cooking method)
0.75 tsp Salt (Adjust to taste)
1 tsp Ghee (Optional, for flavor and to prevent sticking)
Instructions
1
Rinse and Soak the Rice (35 minutes)
Place the basmati rice in a large bowl. Add cold water and gently swirl the rice with your fingers. Drain the cloudy water. Repeat this process 3-4 times until the water runs mostly clear. This removes excess starch and prevents stickiness.
Cover the rinsed rice with fresh water and let it soak for 30 minutes. Soaking allows the grains to absorb water, ensuring they cook evenly and elongate beautifully.
After 30 minutes, drain the rice completely using a fine-mesh sieve and set aside.
2
Cook the Rice (15 minutes)
In a medium, heavy-bottomed saucepan with a tight-fitting lid, combine the drained rice, 2.25 cups of fresh water, salt, and ghee (if using).
Bring the mixture to a rolling boil over medium-high heat, uncovered.
As soon as it boils, give it one gentle stir, then immediately reduce the heat to the lowest possible setting. Cover the saucepan tightly with the lid.
Let the rice simmer for 12-15 minutes, or until all the water has been absorbed. Do not lift the lid during this time to prevent steam from escaping.
3
Rest and Fluff (10 minutes)
Turn off the heat but leave the saucepan on the stove, still covered. Let the rice rest and steam for 10 minutes. This step is crucial for finishing the cooking process and achieving a perfect texture.
After resting, remove the lid. Use a fork to gently fluff the rice, separating the long, delicate grains.
Serve hot as a perfect accompaniment to curries, dals, or grilled dishes.
1 kg Raw Mangoes (Use a firm, sour, pickling variety like Ramkela or Rajapuri)
2 cup Mustard Oil (To be heated to smoking point and then cooled completely)
0.75 cup Salt (Use non-iodized or sea salt for best results)
5 tbsp Red Chili Powder (Adjust to your spice preference)
2 tbsp Turmeric Powder
4 tbsp Fennel Seeds (Also known as Saunf)
4 tbsp Split Mustard Seeds (Also known as Rai ki Dal)
2 tbsp Fenugreek Seeds (Also known as Methi Dana)
2 tsp Nigella Seeds (Also known as Kalonji)
1 tsp Asafoetida (Also known as Hing)
Instructions
1
Prepare the Mangoes (Day 1)
Wash the raw mangoes thoroughly. Wipe them completely dry with a clean kitchen towel. It is critical that there is no moisture.
Cut the mangoes into 1-inch cubes, discarding the inner stone but keeping the peel on.
Place the mango pieces in a large, dry glass or ceramic bowl. Add 1/2 cup of the salt and all the turmeric powder.
Mix well to coat every piece. Cover the bowl with a cloth or a loose lid and let it sit at room temperature for 24 hours. The mangoes will release a significant amount of water.
2
Dry the Mangoes (Day 2)
After 24 hours, drain all the water released by the mangoes. You can discard this brine.
Spread the mango pieces in a single layer on a clean cloth or a large tray.
Let them dry under a fan or in a shady, well-ventilated area for 4-5 hours until the surface moisture has evaporated. They should feel dry to the touch but not hard.
3
Prepare the Spice Mix and Oil
While the mangoes are drying, gently dry roast the fennel seeds and fenugreek seeds in a pan on low heat for 1-2 minutes until fragrant. Let them cool completely.
Grind the roasted seeds along with the split mustard seeds into a coarse powder using a spice grinder or mortar and pestle.
In a large, dry mixing bowl, combine this coarsely ground spice mix, red chili powder, nigella seeds, asafoetida, and the remaining 1/4 cup of salt.
In a separate pan, heat the mustard oil until it reaches its smoking point (you'll see faint white fumes). Turn off the heat and let it cool down completely to room temperature. This step is crucial to mellow the oil's raw pungency.
4
Combine and Bottle the Pickle
Add the dried mango pieces to the bowl containing the spice mix. Toss well until each piece is thoroughly coated.
Pour about 1.5 cups of the completely cooled mustard oil over the mango-spice mixture. Mix everything thoroughly with a clean, dry spoon.
Carefully transfer the pickle into a sterilized, completely dry glass or ceramic jar (a 'barnī'). Pack it down gently to remove air pockets.
5
Mature the Pickle (7-10 Days)
Cover the mouth of the jar with a clean piece of muslin cloth and secure it with a string. This allows moisture to escape while keeping dust out.
Place the jar in direct sunlight for 7 to 10 days. Shake the jar gently or stir with a dry spoon once every day to redistribute the oil and spices.
After 3-4 days, the mango pieces will have softened and settled. Pour the remaining 0.5 cup of cooled mustard oil over the top to create a protective layer that submerges the mangoes.
After the sunning period, the mangoes will have softened and absorbed the flavors. The pickle is now ready. Replace the muslin cloth with an airtight lid and store in a cool, dry place. It can last for over a year.
