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A comforting South Indian stew made with tender chayote squash and creamy lentils, simmered in a fragrant coconut and cumin paste. This wholesome dish is a staple in Tamil households and pairs perfectly with hot rice and a dollop of ghee.
For 4 servings
Pressure Cook Lentils and Chow Chow
Prepare the Coconut Paste
Simmer the Kootu
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A comforting South Indian stew made with tender chayote squash and creamy lentils, simmered in a fragrant coconut and cumin paste. This wholesome dish is a staple in Tamil households and pairs perfectly with hot rice and a dollop of ghee.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 226.49 calories per serving with 8.33g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side_dish.
Prepare the Tempering (Tadka)
Finish and Serve
This recipe works well with other gourds. You can replace chow chow with bottle gourd (sorakkai), snake gourd (pudalangai), or ash gourd (vella poosanikai).
For a different texture and flavor, use a mix of 1/4 cup moong dal and 1/4 cup toor dal (split pigeon peas).
Add 1/2 teaspoon of sambar powder along with the coconut paste for a spicier, more complex flavor profile.
For a richer kootu, you can add 1-2 cashews while grinding the coconut paste.
The combination of moong dal and chow chow provides a good amount of dietary fiber, which promotes healthy digestion, prevents constipation, and supports a healthy gut microbiome.
Moong dal is an excellent source of vegetarian protein, which is essential for muscle repair, cell growth, and overall body function.
Chow chow has a high water content, which helps in keeping the body hydrated. It is also very low in calories, making this dish suitable for weight management.
Ingredients like turmeric, cumin, curry leaves, and chow chow are packed with antioxidants that help fight free radicals and reduce inflammation in the body.
Yes, it is a very healthy and balanced dish. It's rich in plant-based protein from lentils, fiber from the chow chow, and healthy fats from coconut. It's also light on the stomach and easy to digest.
One serving of Chow Chow Kootu (approximately 1 cup or 210g) contains around 210 calories, making it a nutritious and low-calorie option for a meal.
Chow chow, also known as chayote squash, is a mild-flavored green vegetable from the gourd family. If you can't find it, you can substitute it with bottle gourd, zucchini, or ash gourd.
Absolutely. You can cook the moong dal and chow chow in a regular pot with a lid. It will take longer, around 25-30 minutes, for the dal to become soft and mushy. Just ensure you add enough water and stir occasionally.
The rice flour in the coconut paste helps with thickening. If it's still too thin, you can mix 1-2 teaspoons of rice flour with a little cold water to make a slurry, then stir it into the simmering kootu and cook for another 2-3 minutes until it thickens.
Store any leftover kootu in an airtight container in the refrigerator for up to 2-3 days. Reheat gently on the stovetop or in the microwave before serving.