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A wholesome South Indian stew made with mixed vegetables and lentils, simmered in a fragrant coconut-spice paste. This comforting Tamil Nadu classic is the perfect accompaniment to rice and appalam.
For 4 servings
Pressure Cook Lentils and Vegetables
Prepare the Coconut Paste
Combine and Simmer
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A wholesome South Indian stew made with mixed vegetables and lentils, simmered in a fragrant coconut-spice paste. This comforting Tamil Nadu classic is the perfect accompaniment to rice and appalam.
This south_indian recipe takes 40 minutes to prepare and yields 4 servings. At 279.91 calories per serving with 11.18g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Prepare the Tempering (Tadka)
Finish and Serve
This recipe is versatile. Use traditional South Indian vegetables like ash gourd (vellai poosanikai), snake gourd (pudalangai), or chayote squash (chow chow) for an authentic taste.
You can make this kootu with only toor dal or only moong dal, or even with chana dal for a different texture. Adjust cooking time accordingly.
For a different flavor profile, add 1-2 cloves of garlic along with the coconut while grinding the paste.
Increase the number of dry red chillies or add one green chilli to the coconut paste for extra heat.
The combination of toor dal and moong dal provides a complete protein profile, essential for muscle repair, growth, and overall body function.
Loaded with vegetables and lentils, this dish is an excellent source of dietary fiber, which aids digestion, promotes gut health, and helps maintain stable blood sugar levels.
Coconut provides medium-chain triglycerides (MCTs), a type of healthy fat that is easily digested and can provide a quick source of energy.
The variety of vegetables contributes essential vitamins like A and C, and minerals such as potassium and magnesium, supporting overall immunity and well-being.
Yes, Kaikari Kootu is very healthy. It's a balanced dish packed with plant-based protein from lentils, fiber from vegetables, and healthy fats from coconut. It's naturally gluten-free and aids in digestion.
One serving of Kaikari Kootu (approximately 1 cup or 275g) contains around 260-280 calories, depending on the specific vegetables and amount of oil used.
Traditionally, vegetables like pumpkin, ash gourd, snake gourd, chayote squash, carrots, and beans are used. You can use a single vegetable or a mix. Avoid vegetables that get too mushy, like zucchini.
Absolutely. You can cook the dal and vegetables in a covered pot on the stovetop. It will take longer, about 30-40 minutes, for the dal to become soft. You may need to add more water as it cooks.
Kootu is thicker and stew-like, with a coconut-based masala. Sambar is thinner, more like a soup, uses tamarind for a tangy flavor, and is made with a specific sambar powder.
Leftover kootu can be stored in an airtight container in the refrigerator for up to 2-3 days. The flavors often deepen overnight. Reheat thoroughly before serving.