Keto Kootu

Keto Kootu is a rich and flavorful South Indian side dish made with low-carb vegetables and a spiced coconut paste, perfect for those following a ketogenic diet. This dish is not only satisfying but also packed with nutrients, making it a delightful addition to any meal.

Ingredients

• Bottle gourd (lauki) - 200 grams, chopped
• Spinach - 100 grams, chopped
• Coconut (fresh, grated) - 50 grams
• Green chilies - 2, slit
• Cumin seeds - 1 teaspoon
• Ginger - 1 teaspoon, grated
• Turmeric powder - 1/2 teaspoon
• Mustard seeds - 1/2 teaspoon
• Black sesame seeds - 1 tablespoon
• Coconut oil - 2 tablespoons
• Salt - to taste
• Water - 200 ml

Steps

1. Heat coconut oil in a pan over medium heat. Add mustard seeds and let them splutter.
2. Add cumin seeds, black sesame seeds, and green chilies. Sauté for a minute until fragrant.
3. Stir in the grated ginger and turmeric powder, and cook for another minute.
4. Add the chopped bottle gourd and spinach to the pan. Mix well and add salt to taste.
5. Pour in water and cover the pan. Let it simmer for 10-12 minutes, or until the vegetables are tender.
6. In a separate bowl, blend the grated coconut with a little water to form a smooth paste.
7. Once the vegetables are cooked, add the coconut paste to the pan, mix well, and cook for an additional 5 minutes.
8. Remove from heat and serve warm with your favorite keto-friendly main dish.

Nutrition

• Calories: 180
• Protein: 3 g
• Carbs: 10 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 14 g
• Unsaturated Fat: 1 g
• Water: 0.2 L

Health Benefits

• Low in carbohydrates, making it suitable for keto diets.
• Rich in vitamins and minerals from the vegetables and coconut.

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