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A comforting South Indian stew made with tender cabbage and soft-cooked moong dal, simmered in a fragrant coconut-cumin paste. It’s a wholesome and mildly spiced dish, perfect with rice.
For 4 servings
Cook the Dal and Cabbage
Prepare the Coconut Paste
Combine and Simmer
A comforting South Indian stew made with tender cabbage and soft-cooked moong dal, simmered in a fragrant coconut-cumin paste. It’s a wholesome and mildly spiced dish, perfect with rice.
This south_indian recipe takes 40 minutes to prepare and yields 4 servings. At 238.77 calories per serving with 9.09g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Prepare the Tempering (Tadka)
Finish and Serve
You can make this kootu with a mix of moong dal and toor dal (pigeon peas) for a slightly different texture and flavor.
This recipe works wonderfully with other vegetables like bottle gourd (sorakkai), snake gourd (pudalangai), chayote squash (chow chow), or even spinach.
For a different flavor profile, add 1-2 cloves of garlic while grinding the coconut paste.
For a 'satvik' or no-onion version, simply omit the onion. The kootu will still be delicious.
Cabbage and moong dal are excellent sources of dietary fiber, which aids digestion, prevents constipation, promotes a healthy gut microbiome, and helps in maintaining stable blood sugar levels.
Moong dal provides a significant amount of protein, making this dish a great option for vegetarians and vegans to meet their daily protein needs for muscle repair, growth, and overall body function.
Cabbage is rich in Vitamin C and K, while dal and spices contribute essential minerals like iron, potassium, and magnesium, supporting overall health and boosting the immune system.
This dish is low in saturated fat and cholesterol. The fiber from dal can help manage cholesterol levels, and the use of coconut oil in moderation provides beneficial medium-chain fatty acids.
One serving of Cabbage Kootu (approximately 1 cup or 295g) contains around 210-230 calories, making it a light yet filling dish. The calorie count can vary slightly based on the amount of coconut and oil used.
Yes, Cabbage Kootu is very healthy. It's a balanced dish rich in plant-based protein from moong dal, fiber from cabbage, and healthy fats from coconut. It's low in calories and packed with essential vitamins and minerals.
Absolutely. You can cook the dal and vegetables in a covered pot on the stovetop. It will take longer, about 25-30 minutes, for the dal to become soft and mushy. Add more water as needed during cooking.
This recipe is naturally vegan as it uses no dairy products. It is also gluten-free, but be sure to use a brand of asafoetida (hing) that is certified gluten-free, as some commercial varieties are compounded with wheat flour.
You can store leftover kootu in an airtight container in the refrigerator for up to 2-3 days. The flavors often meld and taste even better the next day. Reheat gently on the stovetop before serving.
Yes, this kootu recipe is very versatile. You can substitute cabbage with other vegetables like bottle gourd (sorakkai), snake gourd (pudalangai), chayote squash (chow chow), or even leafy greens like spinach (palak).
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