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A hearty and traditional Kerala stew made with mixed vegetables, black chickpeas, and a fragrant ground coconut paste. This thick, savory curry is a star dish in a sadya feast and pairs perfectly with steamed rice.
For 4 servings
Cook the Chickpeas
Cook the Vegetables
Prepare the Coconut Paste
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A hearty and traditional Kerala stew made with mixed vegetables, black chickpeas, and a fragrant ground coconut paste. This thick, savory curry is a star dish in a sadya feast and pairs perfectly with steamed rice.
This kerala recipe takes 65 minutes to prepare and yields 4 servings. At 344.95 calories per serving with 9.06g of protein, it's a moderately challenging recipe perfect for lunch or dinner or side.
Combine and Simmer the Curry
Prepare the Tempering (Tadka)
Finish and Serve
You can substitute the vegetables with others like red pumpkin (mathanga), carrots, or drumsticks. Adjust cooking time as needed.
Instead of black chickpeas, you can use black-eyed peas (vanpayar) or even red kidney beans for a different texture and taste.
For a spicier curry, add 1/2 teaspoon of black pepper powder along with the coconut paste.
For a slightly creamier and richer curry, you can use a few cashews (about 5-6) while grinding the coconut paste.
The combination of black chickpeas and various vegetables makes this dish an excellent source of dietary fiber and plant-based protein, which aids in digestion, promotes satiety, and supports muscle health.
Vegetables like yam and raw banana are good sources of potassium, magnesium, and other essential minerals that are vital for maintaining healthy blood pressure and overall bodily functions.
Coconut provides medium-chain triglycerides (MCTs), a type of healthy saturated fat that is easily digestible and can be a quick source of energy for the body and brain.
Yes, Kootu Curry is a very healthy dish. It is rich in plant-based protein from chickpeas, high in dietary fiber from the vegetables, and provides healthy fats from coconut. It's a well-balanced, wholesome, and nutritious meal.
One serving of Kootu Curry (approximately 1 cup or 330g) contains around 400-450 calories. The calorie count can vary based on the amount of coconut and oil used.
Yes, you can use canned chickpeas to save time. Use one 15-ounce (425g) can, drained and rinsed. Add them to the cooked vegetables along with the coconut paste and simmer.
Kootu is a thick stew-like curry with a ground coconut gravy, often containing legumes and vegetables. Thoran, on the other hand, is a dry stir-fried dish made with finely chopped vegetables and simply garnished with grated coconut, without a gravy.
Store any leftovers in an airtight container in the refrigerator for up to 2-3 days. The curry will thicken upon cooling; reheat gently on the stovetop, adding a little hot water to reach your desired consistency.