Kootu Curry Salad

Kootu Curry Salad is a vibrant and nutritious Indian dish that combines lentils and vegetables, offering a delightful mix of flavors and textures. This healthy salad is not only delicious but also packed with protein and fiber, making it a perfect light meal or side dish.

Ingredients

• Moong dal (split green gram) - 100 grams
• Zucchini - 1 medium, diced
• Carrot - 1 medium, diced
• Spinach - 50 grams, chopped
• Coconut (freshly grated) - 30 grams
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Salt - to taste
• Black pepper - to taste
• Olive oil - 1 tablespoon
• Lemon juice - 1 tablespoon
• Fresh coriander leaves - for garnish

Steps

1. Rinse the moong dal under cold water until the water runs clear.
2. In a pot, add the rinsed moong dal and 400 ml of water. Bring to a boil, then reduce the heat and simmer for about 15 minutes until the dal is cooked but not mushy.
3. In a separate pan, heat the olive oil over medium heat. Add mustard seeds and cumin seeds, and sauté until they start to splutter.
4. Add the diced zucchini and carrot to the pan, followed by turmeric powder and salt. Sauté for about 5 minutes until the vegetables are slightly tender.
5. Stir in the chopped spinach and cooked moong dal, mixing well. Cook for an additional 2-3 minutes until the spinach wilts.
6. Remove from heat and stir in the grated coconut, black pepper, and lemon juice. Mix well to combine all the flavors.
7. Serve warm or cold, garnished with fresh coriander leaves.

Nutrition

• Calories: 250
• Protein: 12 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.3 L

Health Benefits

• Rich in protein and fiber, promoting satiety and digestion.
• Packed with vitamins and minerals from fresh vegetables, supporting overall health.

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