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A wholesome South Indian stew made with mixed vegetables and lentils, simmered in a fragrant coconut and spice paste. It's a comforting and nutritious dish that pairs perfectly with hot rice and a dollop of ghee.
For 4 servings
Pressure Cook Lentils and Vegetables
Prepare the Coconut Paste
Combine and Simmer
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A wholesome South Indian stew made with mixed vegetables and lentils, simmered in a fragrant coconut and spice paste. It's a comforting and nutritious dish that pairs perfectly with hot rice and a dollop of ghee.
This south_indian recipe takes 40 minutes to prepare and yields 4 servings. At 256.87 calories per serving with 9.66g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Prepare the Tempering (Tadka)
Finish and Serve
This recipe is versatile. You can use other South Indian vegetables like ash gourd (vellai poosanikai), chayote (chow chow), snake gourd (pudalangai), or even drumsticks.
For a lighter kootu, you can use only moong dal. For a heartier version, a tablespoon of chana dal can be added along with the other lentils.
For a more traditional and peppery flavor, add 4-5 whole black peppercorns along with the cumin seeds when grinding the coconut paste.
For a slightly creamier kootu, you can soak 1 teaspoon of poppy seeds (khus khus) in warm water and grind it with the coconut paste.
The combination of toor dal and moong dal provides a significant amount of protein, which is essential for muscle repair, growth, and overall body function.
Loaded with vegetables and lentils, this dish is an excellent source of dietary fiber, which aids in digestion, promotes gut health, and helps in maintaining a healthy weight by keeping you full for longer.
The variety of vegetables like pumpkin and carrots provides essential vitamins like Vitamin A and C, along with minerals like potassium, contributing to better immunity and overall wellness.
This kootu is low in saturated fat and cholesterol. The use of coconut in moderation and fiber-rich ingredients supports cardiovascular health.
Kootu is a traditional South Indian dish made from lentils and vegetables, cooked together and seasoned with a ground paste of coconut and spices. It has a thick, stew-like consistency and is typically served with rice.
Yes, Vegetable Kootu is very healthy. It is rich in plant-based protein from lentils, high in fiber from vegetables, and contains healthy fats from coconut. It's a well-balanced and nutritious dish.
One serving (approximately 1 cup) of this Vegetable Kootu contains around 250-270 calories, making it a relatively low-calorie and filling meal option.
If your kootu is too watery, you can simmer it for a few more minutes to allow some liquid to evaporate. Alternatively, you can mix an extra teaspoon of rice flour with a little water to form a slurry and stir it into the kootu, simmering for another 2-3 minutes until it thickens.
Absolutely! Kootu is very versatile. You can use vegetables like ash gourd, bottle gourd, chayote (chow chow), snake gourd, or even spinach. Adjust cooking time based on the vegetable used.
You can store leftover kootu in an airtight container in the refrigerator for up to 2-3 days. Reheat it gently on the stovetop or in the microwave before serving.
This recipe is naturally vegan as it uses coconut oil for tempering and does not contain any dairy or animal products. It is also gluten-free.