Karnataka Kootu

Karnataka Kootu is a wholesome, vegetarian dish made with a mix of lentils and vegetables, seasoned with aromatic spices and coconut. This hearty brunch option is not only delicious but also packed with nutrients, making it a perfect start to your day.

Ingredients

• Moong dal (split green gram) - 50 grams
• Mixed vegetables (carrots, beans, and peas) - 200 grams
• Coconut grated - 30 grams
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Green chilies - 1, slit
• Ginger - 1 teaspoon, grated
• Turmeric powder - 1/4 teaspoon
• Salt - to taste
• Curry leaves - 8-10 leaves
• Oil - 1 tablespoon
• Water - 500 ml

Steps

1. Rinse the moong dal thoroughly under running water and soak it in water for 15 minutes.
2. In a pot, add the soaked moong dal, mixed vegetables, turmeric powder, and salt. Pour in 500 ml of water and bring to a boil.
3. Reduce the heat and simmer for about 15-20 minutes, or until the dal and vegetables are tender.
4. While the dal is cooking, heat oil in a small pan over medium heat. Add mustard seeds and cumin seeds. Allow them to splutter.
5. Add the slit green chili, grated ginger, and curry leaves to the pan. Sauté for 1-2 minutes until aromatic.
6. Once the dal and vegetables are cooked, add the sautéed spices and grated coconut to the pot. Mix well and cook for another 2-3 minutes.
7. Remove from heat and let it sit for a few minutes before serving. Serve warm with rice or chapati.

Nutrition

• Calories: 220
• Protein: 10 g
• Carbs: 33 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber, supporting muscle health and digestion.
• Contains various vitamins and minerals from mixed vegetables, promoting overall health.

Tags