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A wholesome South Indian stew made with tender lentils and vegetables, simmered in a creamy coconut-cumin paste. This comforting dish is a perfect mix-in for rice and a staple in Tamil households.
For 4 servings
Cook Lentils and Vegetable
Prepare Coconut Paste
Combine and Simmer
A wholesome South Indian stew made with tender lentils and vegetables, simmered in a creamy coconut-cumin paste. This comforting dish is a perfect mix-in for rice and a staple in Tamil households.
This south_indian recipe takes 40 minutes to prepare and yields 4 servings. At 271.23 calories per serving with 10.66g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Prepare the Tempering (Tadka)
Finish and Serve
This recipe works wonderfully with other vegetables like ash gourd (white pumpkin), bottle gourd, snake gourd, cabbage, or a mix of carrots and beans.
For a lighter kootu, you can use only moong dal. Adding a tablespoon of chana dal along with the other lentils provides a different texture.
For a nuttier, more aromatic version, dry roast 1 tsp of urad dal and 4-5 black peppercorns along with the cumin seeds before grinding them with coconut.
The combination of toor and moong dal provides a high-quality source of plant-based protein, which is essential for muscle building, tissue repair, and overall body function.
Lentils and chow chow are excellent sources of dietary fiber, which aids in digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness, supporting weight management.
The fiber from lentils and vegetables acts as a prebiotic, feeding beneficial gut bacteria. Spices like cumin and hing (asafoetida) are traditionally known to aid digestion and reduce bloating.
Coconut is a source of medium-chain triglycerides (MCTs), a type of fat that is easily digested and converted into energy by the body, providing a quick and efficient fuel source.
Yes, Kootu is a very healthy and balanced dish. It is rich in plant-based protein from lentils, packed with fiber and vitamins from vegetables, and contains healthy fats from coconut. It's a wholesome, everyday meal.
A single serving of this Kootu (approximately 1 cup or 305g) contains around 230-260 calories. This is an estimate and can vary based on the exact ingredients and quantities used.
Kootu is a thick, mildly spiced stew made with a ground coconut and cumin paste. Sambar is a thinner, tangy lentil soup that uses tamarind for sourness and a specific blend of spices called sambar powder.
Absolutely. You can cook the lentils and vegetables in a regular pot on the stovetop. It will take longer, around 45-60 minutes, for the dal to become soft and mushy. Ensure you add enough water and stir occasionally.
Store any leftovers in an airtight container in the refrigerator for up to 2-3 days. Reheat gently on the stovetop or in the microwave. The kootu may thicken upon cooling, so you might need to add a splash of water when reheating.
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