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A wholesome South Indian stew made from tender banana stem and moong dal, simmered in a fragrant coconut paste. This traditional Tamil dish is light, healthy, and pairs perfectly with steamed rice.
For 4 servings
Prepare the Banana Stem
Cook the Dal and Banana Stem
Grind the Coconut Paste
A wholesome South Indian stew made from tender banana stem and moong dal, simmered in a fragrant coconut paste. This traditional Tamil dish is light, healthy, and pairs perfectly with steamed rice.
This south_indian recipe takes 55 minutes to prepare and yields 4 servings. At 217.14 calories per serving with 7.96g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Combine and Simmer
Prepare the Tempering (Tadka)
Finish and Serve
You can make this kootu with a mix of moong dal and toor dal (pigeon peas) for a slightly different texture and flavor profile.
Add a handful of chopped yellow pumpkin (parangikai) or ash gourd (neer poosanikai) along with the banana stem for added flavor and nutrition.
For a quicker version, skip the coconut paste. After cooking the dal and stem, simply temper and serve. It will be more like a simple dal than a kootu, but still delicious.
For a spicier kootu, add one dried red chili along with the green chilies while grinding the coconut paste.
The high fiber content in banana stem acts as a natural laxative, promoting regular bowel movements and preventing constipation. It also helps cleanse the digestive tract.
Moong dal is a fantastic source of vegetarian protein, which is essential for muscle repair, growth, and overall body function.
Banana stem juice is a diuretic, which helps flush out toxins from the body and is known to be beneficial for kidney health, particularly in preventing kidney stones.
Being low in calories and high in fiber, this kootu keeps you feeling full for longer, reducing overall calorie intake and aiding in weight management goals.
Yes, it is very healthy. Banana stem is incredibly rich in fiber, which aids digestion and helps in detoxification. Moong dal provides plant-based protein, and the use of minimal oil and fresh spices makes it a nutritious and balanced dish.
One serving of Vazhaithandu Kootu (approximately 1 cup or 245g) contains around 210-230 calories, making it a light and low-calorie option for a meal.
Leftover 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.
This recipe is naturally vegan. Just ensure you use oil for tempering instead of ghee when serving.
Yes, it's safe to use, but the color of the final dish might be slightly darker. To prevent browning, always immerse the chopped banana stem in acidulated water (water with buttermilk, lemon juice, or a pinch of turmeric) immediately after chopping.
It is traditionally served as a side dish with steamed rice, sambar or rasam, and a dry vegetable stir-fry (poriyal). It also pairs well with chapati.
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