Baked Kootu

Baked Kootu is a wholesome and comforting Indian dish featuring a medley of lentils and vegetables, baked to perfection with aromatic spices. This dairy-free version retains the traditional flavors while offering a healthy and satisfying meal option.

Ingredients

• Moong dal (split yellow lentils) - 100 grams
• Carrot - 1 medium, diced
• Zucchini - 1 medium, diced
• Spinach - 100 grams, chopped
• Tomato - 1 medium, chopped
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Cumin seeds - 1 teaspoon
• Mustard seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Black pepper - 1/4 teaspoon
• Coconut milk - 100 ml
• Olive oil - 1 tablespoon
• Salt - to taste
• Fresh coriander - for garnish

Steps

1. Preheat the oven to 180°C (350°F).
2. In a pot, add 400 ml of water and moong dal, then bring to a boil. Reduce heat and simmer for 15-20 minutes until the lentils are tender.
3. In a pan, heat olive oil over medium heat. Add cumin and mustard seeds; sauté until they start to splutter.
4. Add chopped onion, garlic, and ginger to the pan. Sauté until the onion is translucent.
5. Stir in diced carrot, zucchini, and chopped spinach. Cook for 5-7 minutes until vegetables are slightly softened.
6. Add chopped tomato, turmeric powder, coriander powder, black pepper, and salt. Cook for another 5 minutes.
7. Mix the cooked lentils into the vegetable mixture. Stir in coconut milk and combine well.
8. Transfer the mixture to a greased baking dish and smooth the top.
9. Bake in the preheated oven for 15-20 minutes until the top is lightly golden.
10. Remove from oven, garnish with fresh coriander, and serve hot.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 52 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 8 g
• Unsaturated Fat: 2 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber from lentils, promoting digestive health.
• Packed with vitamins and minerals from a variety of vegetables.

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