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A wholesome one-pot meal from Tamil Nadu, where rice, lentils, and a medley of country vegetables are cooked together with a fragrant coconut-spice paste. It's the ultimate South Indian comfort food.
For 4 servings
Preparation and Soaking
Grind the Coconut Paste
Sauté Vegetables and Spices
A wholesome one-pot meal from Tamil Nadu, where rice, lentils, and a medley of country vegetables are cooked together with a fragrant coconut-spice paste. It's the ultimate South Indian comfort food.
This south_indian recipe takes 55 minutes to prepare and yields 4 servings. At 459.19 calories per serving with 13.76g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Pressure Cook the Kootanchoru
Final Touches and Serving
Replace the white rice with an equal amount of foxtail millet or kodo millet for a healthier, gluten-free version. Adjust water and cooking time as millets cook faster.
Add 1 cup of chopped spinach (palak) or amaranth leaves (thandu keerai) along with the other vegetables for an extra boost of iron and vitamins.
For a different flavor profile, add 4-5 cloves of garlic, either whole or crushed, along with the shallots during the tempering process.
The combination of toor dal and rice provides a complete protein profile, essential for muscle repair and growth. The medley of vegetables and lentils offers high dietary fiber, aiding digestion, promoting gut health, and ensuring satiety.
Kootanchoru is a wholesome meal in a single pot, offering a balanced mix of macronutrients (carbohydrates, protein, fats) and micronutrients (vitamins, minerals) from the diverse ingredients, making it a convenient and nutritious option.
The variety of country vegetables like drumstick, pumpkin, and brinjal contributes essential vitamins like A and C, and minerals such as iron, potassium, and magnesium, which are vital for overall health and immunity.
Yes, Kootanchoru is a very healthy and balanced meal. It combines carbohydrates from rice, protein from lentils (toor dal), and a wide range of vitamins and minerals from the mixed vegetables. The use of traditional spices also adds antioxidant benefits.
A single serving of Kootanchoru (approximately 475g) contains around 450-500 calories. This can vary based on the specific vegetables and the amount of oil used.
Traditionally, 'naatu kaai' or country vegetables are used. The best combination includes drumsticks, brinjal (eggplant), yellow pumpkin, raw banana, and broad beans (avarakkai). You can also add carrots, potatoes, or chayote squash.
Yes, you can. Cook it in a heavy-bottomed pot with a lid. It will take longer, about 40-50 minutes, for the rice and dal to cook completely. You'll need to add more water as it cooks and stir occasionally to prevent sticking.
Absolutely. Using brown rice or millets like foxtail millet (thinai) will make the dish even more nutritious and fiber-rich. You will need to adjust the water quantity and cooking time accordingly; they generally require more water and a longer cooking time.
Store leftover Kootanchoru in an airtight container in the refrigerator for up to 2 days. The dish will thicken considerably when cold. Reheat it in a pan with a splash of hot water to restore its original consistency.
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