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A wholesome South Indian stew made with fresh spinach and creamy lentils, simmered in a fragrant coconut paste. This comforting dish is simple, nutritious, and pairs perfectly with rice and a dollop of ghee.
For 4 servings
Cook the Lentils
Prepare the Coconut Paste
Cook the Spinach and Combine
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A wholesome South Indian stew made with fresh spinach and creamy lentils, simmered in a fragrant coconut paste. This comforting dish is simple, nutritious, and pairs perfectly with rice and a dollop of ghee.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 186.83 calories per serving with 8.61g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Prepare the Tempering (Tadka)
Finish and Serve
Use a mix of moong dal and toor dal (pigeon peas) for a different texture and flavor. Soak the toor dal for 30 minutes before cooking.
Add other vegetables like diced pumpkin, carrots, or chayote squash (chow chow) along with the spinach for added nutrition and texture.
Add a small piece of ginger or a clove of garlic to the coconut paste while grinding for an extra layer of aroma.
This recipe is naturally vegan. Ensure you use coconut oil instead of ghee for the tempering.
Moong dal is an excellent source of plant-based protein, which is crucial for muscle repair, cell generation, and overall body function.
The combination of lentils and spinach provides a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Spinach is a nutritional powerhouse, rich in iron, Vitamin K, Vitamin A, and folate. These nutrients support bone health, improve vision, and help prevent anemia.
This dish is low in saturated fat and cholesterol. The fiber from lentils can help lower cholesterol levels, and the use of coconut in moderation provides healthy fats.
Yes, Keerai Kootu is a very healthy and balanced dish. It's rich in plant-based protein from lentils, packed with vitamins and minerals like iron and folate from spinach, and high in dietary fiber. It is lightly spiced and uses minimal oil, making it excellent for daily meals.
A single serving of Keerai Kootu (approximately 1 cup or 245g) contains around 180-220 calories, depending on the amount of coconut and oil used. It's a nutritious, low-calorie option.
Absolutely. You can cook the moong dal in a regular pot on the stovetop. It will take longer, about 25-30 minutes, until the dal is completely soft and mushy. Add more water if needed during cooking.
While spinach (palak) is a popular choice, this recipe works well with various greens like amaranth leaves (thandu keerai/mulai keerai), fenugreek leaves (methi), or Swiss chard.
Store leftover kootu in an airtight container in the refrigerator for up to 2 days. The kootu will thicken upon cooling. Reheat on the stovetop or in a microwave, adding a splash of warm water to adjust the consistency.
While fresh coconut is essential for the authentic creamy texture and flavor of a kootu, you can make a simpler version without it. The dish will be more like a spinach dal (keerai dal) but still delicious.