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A comforting South Indian stew made with tender cucumber and soft-cooked moong dal in a fragrant coconut-cumin masala. This wholesome kootu is a perfect, light accompaniment for rice and a dollop of ghee.
Cook the Moong Dal
Prepare the Coconut Masala
Cook the Cucumber
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A comforting South Indian stew made with tender cucumber and soft-cooked moong dal in a fragrant coconut-cumin masala. This wholesome kootu is a perfect, light accompaniment for rice and a dollop of ghee.
This south_indian recipe takes 40 minutes to prepare and yields 4 servings. At 217.92 calories per serving with 11g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Combine and Simmer the Kootu
Prepare the Tempering (Tadka)
Finish and Serve
Replace cucumber with other vegetables like bottle gourd (sorakaya), ash gourd (poosanikai), chayote squash (chow chow), or even a mix of vegetables.
Use a mix of toor dal and moong dal (1:1 ratio) for a different texture and a slightly nuttier flavor profile.
Add 1/4 teaspoon of black peppercorns while grinding the coconut paste for a mild, peppery heat that complements the other spices.
For a richer kootu, you can use thin coconut milk instead of water to adjust the final consistency.
Moong dal is an excellent source of plant-based protein, which is essential for muscle repair, cell growth, and maintaining overall body function.
The combination of easily digestible moong dal and high dietary fiber from cucumber and coconut supports a healthy digestive system, prevents constipation, and promotes gut health.
Cucumber has a very high water content, which helps in keeping the body hydrated. It is also known for its natural cooling properties, making this dish particularly suitable for warmer climates.
This dish is low in saturated fat and cholesterol. The healthy fats from coconut (in moderation) and the absence of heavy spices make it a heart-friendly choice for a balanced diet.
Southekayi Kootu is a traditional South Indian lentil and vegetable stew. 'Southekayi' means cucumber in Kannada, and 'Kootu' refers to a dish made by combining lentils and vegetables, typically with a ground coconut paste.
Yes, it is a very healthy dish. It's rich in plant-based protein from moong dal, fiber from cucumber, and healthy fats from coconut. It is light, easy to digest, and made with minimal oil, making it a nutritious everyday meal.
One serving of Southekayi Kootu (approximately 1 cup or 335g) contains around 180-220 calories, depending on the amount of coconut and oil used. It's a relatively low-calorie and filling dish.
Absolutely. You can cook the moong dal in an open pot. It will take longer, about 30-40 minutes, for the dal to become completely soft. Just ensure you add enough water and stir occasionally to prevent it from sticking.
Store any leftover kootu in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop or in the microwave before serving. The kootu may thicken upon refrigeration; you can add a splash of water while reheating to adjust the consistency.
Yes, you can use frozen grated coconut. Just make sure to thaw it to room temperature before grinding it into a paste for the best results.