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A comforting South Indian classic featuring tender snake gourd and soft lentils simmered in a creamy coconut gravy. This mildly spiced, wholesome dish is a perfect accompaniment to steamed rice and a dollop of ghee.
For 4 servings
Pressure Cook the Dal and Vegetable
Prepare the Coconut Paste
Combine and Simmer the Kootu
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A comforting South Indian classic featuring tender snake gourd and soft lentils simmered in a creamy coconut gravy. This mildly spiced, wholesome dish is a perfect accompaniment to steamed rice and a dollop of ghee.
This south_indian recipe takes 40 minutes to prepare and yields 4 servings. At 174.9 calories per serving with 7.74g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Prepare and Add the Tempering (Tadka)
Finish and Serve
Replace moong dal with an equal amount of toor dal (pigeon peas) or a mix of moong dal and chana dal (split chickpeas) for a different texture and flavor profile.
Add a handful of chopped carrots, yellow pumpkin, or chayote squash along with the snake gourd for added nutrition and color.
If you prefer to avoid coconut, you can skip the ground paste. After pressure cooking, simply temper the dal and vegetable mixture. The dish will be more like a simple dal than a kootu, but still delicious.
For a spicier version, increase the number of green chillies or add a pinch of black pepper powder along with the coconut paste.
The high fiber content from both snake gourd and moong dal promotes healthy digestion, prevents constipation, and supports overall gut health.
Moong dal is an excellent source of vegetarian protein, which is essential for muscle repair, cell growth, and maintaining energy levels.
Snake gourd has a very high water content, which helps in keeping the body hydrated and cool, especially in warm climates.
This dish provides a good mix of vitamins and minerals, including iron, potassium, magnesium, and B vitamins, contributing to overall well-being.
One serving of Pudalangai Kootu (approximately 1 cup) contains around 170-190 calories, making it a light and healthy dish. The exact count can vary based on the amount of coconut and oil used.
Yes, it is very healthy. It's a well-balanced dish rich in plant-based protein from moong dal, fiber and water content from snake gourd, and healthy fats from coconut. It is easy to digest and provides essential nutrients.
Absolutely. You can cook the dal and snake gourd in a covered pot on the stovetop. It will take longer, around 25-30 minutes, for the dal to become soft and mushy. Add more water as needed during cooking.
Pudalangai Kootu pairs perfectly with hot steamed rice and a dollop of ghee. It also goes well with roti or chapati. For a complete South Indian meal, serve it alongside sambar or rasam, a dry vegetable stir-fry (poriyal), and appalam (papad).
You can store leftover kootu in an airtight container in the refrigerator for up to 2-3 days. Reheat gently on the stovetop, adding a little hot water to adjust the consistency if it has thickened.
Yes, you can use frozen chopped snake gourd. Thaw it completely before adding it to the pressure cooker. The cooking time may be slightly shorter.