Keerai Kootu
A comforting South Indian lentil and spinach stew, made creamy with a hint of light coconut milk. This wholesome dish is gently spiced and finished with a traditional tempering.
For 4 servings
5 steps. 20 minutes total.
- 1
Step 1
TIPSoaking the dal for 20 minutes before cooking can result in a creamier texture. - 2
Step 2
- 3
Step 3
- a.Open the pressure cooker and lightly mash the cooked dal.
- b.Add the chopped spinach, the ground spice paste, and the light coconut milk.
- c.Mix well and simmer on low heat for 5-7 minutes, until the spinach is wilted and the raw smell of the paste is gone.
- d.Adjust consistency with a little warm water if it's too thick.
TIPDon't overcook the spinach; it should be just wilted to retain its color and nutrients. - 4
Step 4
- a.Heat coconut oil in a small pan over medium heat.
- b.Add mustard seeds and let them splutter.
- c.Add the urad dal and fry until it turns golden brown.
- d.Add the dried red chilies, curry leaves, and a pinch of asafoetida. Sauté for a few seconds until fragrant.
- 5
Step 5
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Use fresh, tender spinach for the best flavor. Avoid using spinach with thick, fibrous stems.
- 2The kootu will thicken as it cools. Adjust the consistency with a little warm water before serving if needed.
- 3Don't skip the asafoetida in the tempering; it aids digestion and adds a unique savory flavor.
- 4Ensure the urad dal in the tempering is golden brown for a nice crunch and nutty flavor.
- 5For a slightly different flavor, you can use toor dal instead of moong dal.
- 6Light coconut milk provides creaminess without making the dish too heavy or high in saturated fat.
Adapt it for your goals.
Vegan
This recipe is already vegan. Ensure you use coconut oil for tempering.
high proteinHigh protein
Increase the quantity of moong dal to 3/4 cup to boost the protein content.
jainJain
This recipe is Jain-friendly as it does not contain onion, garlic, or root vegetables.
quickQuick
Use pre-cooked lentils and frozen spinach to make this dish in under 15 minutes.
Why this is on our healthy list.
Rich in Plant-Based Protein
Moong dal is an excellent source of vegetarian protein, which is essential for muscle repair and overall body function.
Packed with Iron and Vitamins
Spinach is a powerhouse of nutrients, including iron for healthy blood, Vitamin K for bone health, and Vitamin A for vision.
Good for Digestion
The combination of lentils and spices like asafoetida and cumin aids digestion and provides dietary fiber, promoting gut health.
Heart-Healthy Fats
Using coconut oil and light coconut milk provides healthier fats in moderation compared to heavy cream or butter, supporting cardiovascular health.
Frequently asked questions
Yes, Keerai Kootu is very healthy. It's rich in protein from lentils and packed with vitamins and minerals from spinach. Using light coconut milk keeps the saturated fat low, making it a nutritious choice for a balanced meal.