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A comforting South Indian stew where tender bottle gourd and soft lentils are simmered in a fragrant coconut-cumin paste. This wholesome dish is a perfect accompaniment to rice.
For 4 servings
Pressure Cook Lentils & Gourd
Prepare the Coconut Paste
Combine and Simmer
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A comforting South Indian stew where tender bottle gourd and soft lentils are simmered in a fragrant coconut-cumin paste. This wholesome dish is a perfect accompaniment to rice.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 180.52 calories per serving with 8.09g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Prepare the Tempering (Tadka)
Finish and Serve
You can replace bottle gourd with other vegetables like ash gourd (vellai poosanikai), chayote squash (chow chow), snake gourd (pudalangai), or even spinach.
While moong dal is traditional, you can also make this kootu with toor dal (pigeon peas) or a mix of moong dal and toor dal for a different texture and flavor.
For a slightly different flavor profile, add 2-3 black peppercorns along with the cumin seeds when grinding the coconut paste.
The combination of high-fiber bottle gourd and easily digestible moong dal makes this dish excellent for gut health and helps prevent constipation.
Bottle gourd has a very high water content (over 90%), which helps in keeping the body hydrated and has a cooling effect, making it ideal for warm climates.
Moong dal is a great source of plant-based protein, which is essential for muscle repair, growth, and overall body function.
This dish is low in calories and fat but high in fiber and water content, which promotes a feeling of fullness and can help in managing weight.
One serving of Sorakkai Kootu (approximately 1 cup or 265g) contains around 150-180 calories, making it a light and nutritious dish. The exact count depends on the amount of coconut and oil used.
Yes, Sorakkai Kootu is very healthy. It's a balanced dish rich in fiber from the gourd, plant-based protein from the lentils, and healthy fats from the coconut. It's also hydrating and easy to digest.
Absolutely. You can cook the moong dal and bottle gourd in a regular pot with a lid. It will take longer, around 25-30 minutes, for the dal to become soft and mushy. Add more water if needed during cooking.
Sorakkai Kootu is traditionally served mixed with hot steamed rice and a little ghee. It also pairs well with chapati, or as a side dish with sambar rice or rasam rice.
Yes, this kootu recipe is very versatile. You can use other vegetables like ash gourd, chayote squash (chow chow), snake gourd, or even leafy greens like spinach (palak).
Leftover Sorakkai Kootu can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop or in the microwave before serving.