Chow Chow Kootu

Chow Chow Kootu is a flavorful South Indian vegan dish made with chayote squash, lentils, and a blend of spices that create a wholesome and nutritious side. This dish is rich in protein and fiber, making it a perfect accompaniment to rice or flatbreads.

Ingredients

• Chayote Squash - 200 grams, diced
• Moong Dal (split yellow lentils) - 50 grams
• Coconut (grated) - 2 tablespoons
• Green Chili - 1, slit
• Turmeric Powder - 1/4 teaspoon
• Mustard Seeds - 1/2 teaspoon
• Cumin Seeds - 1/2 teaspoon
• Curry Leaves - 10 leaves
• Oil (coconut or vegetable) - 1 tablespoon
• Salt - to taste
• Water - 2 cups

Steps

1. Rinse the moong dal under running water until the water runs clear, then soak it in water for 15 minutes.
2. In a pot, add the soaked moong dal and 2 cups of water, and bring to a boil. Add turmeric powder and salt, and cook until the dal is soft (about 10-15 minutes).
3. In a separate pan, heat oil over medium heat. Add mustard seeds and cumin seeds, and let them splutter.
4. Add the slit green chili and curry leaves to the pan, and sauté for a minute until fragrant.
5. Add the diced chayote squash to the pan and sauté for about 5 minutes until slightly tender.
6. Combine the cooked moong dal with the sautéed chayote squash in the pan, mix well, and let it simmer for another 5 minutes.
7. Stir in the grated coconut and cook for an additional 2 minutes.
8. Serve hot with rice or flatbreads.

Nutrition

• Calories: 180
• Protein: 8 g
• Carbs: 30 g
• Fiber: 8 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 6 g
• Saturated Fat: 5 g
• Unsaturated Fat: 1 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting digestive health.
• Rich in vitamins and minerals, supporting overall wellness.

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