Kootu

Kootu is a wholesome and hearty South Indian dish made with lentils and vegetables, seasoned with coconut and spices. This dairy-free version is nutritious and filling, making it a perfect breakfast option.

Ingredients

• Green gram (moong dal) - 100 grams
• Carrot - 1 medium, diced
• Green beans - 50 grams, chopped
• Zucchini - 1 small, diced
• Coconut, grated - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Curry leaves - 10 leaves
• Green chili - 1, slit
• Salt - to taste
• Water - 500 ml
• Cilantro - for garnishing

Steps

1. Rinse the green gram (moong dal) under running water until the water runs clear.
2. In a pot, add the rinsed moong dal and 500 ml of water. Bring to a boil, then reduce the heat and simmer for about 10 minutes.
3. Add the diced carrot, chopped green beans, and diced zucchini to the pot. Stir well and cook for another 10-12 minutes until the vegetables are tender.
4. In a small pan, heat 1 tablespoon of oil over medium heat. Add the mustard seeds and cumin seeds. Once they start to splutter, add the curry leaves and slit green chili.
5. Pour the tempering into the cooked dal and vegetable mixture. Add turmeric powder and salt to taste. Stir well and cook for an additional 5 minutes.
6. Remove from heat and stir in the grated coconut. Mix well.
7. Garnish with fresh cilantro before serving.

Nutrition

• Calories: 220
• Protein: 12 g
• Carbs: 35 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 5 g
• Saturated Fat: 1 g
• Unsaturated Fat: 4 g
• Water: 0.5 L

Health Benefits

• Rich in protein and dietary fiber from lentils and vegetables.
• Low in fat and cholesterol-free, promoting heart health.

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