Snake Gourd & Lentil Curry (Kootu)
A comforting and nutritious South Indian Kootu, this dish features tender snake gourd simmered with protein-rich lentils and aromatic spices in a thick, stew-like curry, perfect for a wholesome meal.
For 4 servings
**Cook the Dal:** Rinse 1 cup of Toor Dal thoroughly. In a pressure cooker, combine the rinsed dal with 2.5 cups of water and a pinch of turmeric. Cook for 3-4 whistles or until the dal is soft and mushy. If using a pot, cook until tender, about 20-25 minutes, adding more water if needed. Mash lightly and set aside.
**Prepare Snake Gourd:** Wash the snake gourd, peel its skin lightly, cut it lengthwise, scoop out the seeds and fibrous core. Dice the remaining flesh into 1-inch pieces.
**Sauté Aromatics:** Heat 1 tablespoon of coconut oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté until translucent, about 5-7 minutes. Stir in the ginger-garlic paste and slit green chilies, cooking for another 1-2 minutes until fragrant.
**Add Tomatoes & Spices:** Add the chopped tomato to the pot and cook until it softens and breaks down, about 3-4 minutes. Stir in turmeric powder, red chili powder, coriander powder, and cumin powder. Cook for 1 minute, stirring constantly, until the raw smell of spices disappears.
**Simmer Snake Gourd:** Add the diced snake gourd pieces and 1 cup of water to the pot. Season with salt. Cover and simmer for 8-10 minutes, or until the snake gourd is tender but still holds its shape.
**Combine with Dal:** Stir in the cooked and lightly mashed dal into the pot with the snake gourd. Add another 1/2 to 1 cup of water to adjust the consistency to your preference (it should be thick and stew-like). Bring to a gentle simmer and cook for 5-7 minutes, allowing the flavors to meld.
**Prepare Tempering (Tadka):** In a small pan, heat the remaining 1 tablespoon of coconut oil over medium heat. Add mustard seeds and let them splutter. Then add cumin seeds, dry red chilies, curry leaves, and asafoetida. Sauté for 30 seconds until fragrant.
**Finish the Kootu:** Pour the hot tempering over the simmering kootu. Stir gently to combine.
**Garnish and Serve:** Garnish with fresh chopped coriander leaves and optional grated coconut. Serve hot with steamed rice, roti, or dosa.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1**Dal Consistency:** For a creamier kootu, mash the cooked dal more thoroughly before adding it to the curry. For a chunkier texture, mash it lightly.
- 2**Snake Gourd Prep:** Ensure you remove the seeds and fibrous core of the snake gourd as they can be tough and alter the texture of the dish.
- 3**Adjust Spice:** The spice level can be easily adjusted by increasing or decreasing the green chilies and red chili powder. For a milder version, omit green chilies.
- 4**Fresh Coconut:** Adding fresh grated coconut at the end or grinding it with a little water and adding it with the dal can enhance the authentic South Indian flavor profile.
Adapt it for your goals.
Lentil Swap
Use Chana Dal (split chickpeas) instead of Toor Dal for a nuttier flavor and slightly firmer texture. Remember to soak Chana Dal for at least 30 minutes before cooking.
Vegetable AdditionVegetable Addition
Incorporate other vegetables like carrots, potatoes, or even a handful of spinach along with the snake gourd for added nutrition and variety.
Coconut PasteCoconut Paste
For a richer, more traditional Kootu, grind 1/4 cup fresh grated coconut with 1/2 tsp cumin seeds and a green chili into a smooth paste. Add this paste along with the cooked dal in step 6.
Why this is on our healthy list.
High in Plant-Based Protein
Lentils are an excellent source of plant-based protein, essential for muscle repair, growth, and overall bodily functions, making this dish very satisfying.
Rich in Dietary Fiber
Both lentils and snake gourd are packed with dietary fiber, which aids digestion, promotes gut health, and helps in maintaining healthy blood sugar levels.
Nutrient-Dense Vegetables
Snake gourd provides vitamins (like Vitamin C and B vitamins) and minerals, contributing to overall well-being and boosting immunity.
Frequently asked questions
While fresh is always best for texture, you can use frozen snake gourd. Thaw it completely and drain any excess water before adding it to the curry. The cooking time might be slightly reduced.
