Kootu Curry

Kootu Curry is a hearty South Indian dish made with a medley of seasonal vegetables and lentils, simmered in a spiced coconut gravy. This vegan delight is both nutritious and satisfying, perfect for a wholesome lunch.

Ingredients

• Toor dal (split pigeon peas) - 100 grams
• Mixed vegetables (carrot, beans, zucchini) - 200 grams
• Grated coconut - 50 grams
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Green chilies - 1, slit
• Curry leaves - 10 leaves
• Salt - to taste
• Oil - 1 tablespoon
• Water - 500 milliliters

Steps

1. Rinse the toor dal under running water until the water runs clear, then soak it in water for 30 minutes.
2. In a pot, bring 500 ml of water to a boil and add the soaked toor dal. Cook on medium heat for about 15-20 minutes until the dal is soft.
3. While the dal is cooking, chop the mixed vegetables into bite-sized pieces.
4. Once the dal is cooked, add the chopped vegetables, turmeric powder, and salt. Stir and let it simmer for another 10 minutes until the vegetables are tender.
5. In a small pan, heat 1 tablespoon of oil. Add mustard seeds and cumin seeds, and let them splutter.
6. Add the slit green chilies and curry leaves to the pan, sauté for a minute until fragrant.
7. Add the grated coconut to the pan and cook for another 2-3 minutes, stirring occasionally.
8. Pour this tempering over the cooked dal and vegetable mixture. Stir well to combine all the flavors.
9. Simmer for an additional 5 minutes to let the flavors meld together.
10. Serve hot with steamed rice or chapati.

Nutrition

• Calories: 300
• Protein: 12 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 5 g
• Unsaturated Fat: 5 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber from lentils, promoting digestive health.
• Loaded with vitamins and minerals from mixed vegetables, supporting overall health.

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