Kootu Paruppu

Kootu Paruppu is a wholesome South Indian dish made with lentils and vegetables, simmered in a spiced coconut gravy. This gluten-free dish is both nutritious and satisfying, making it a perfect choice for a light lunch.

Ingredients

• Toor dal - 100 grams
• Carrot - 1 medium, diced
• Green beans - 100 grams, chopped
• Spinach - 50 grams, chopped
• Coconut - 30 grams, grated
• Cumin seeds - 1 teaspoon
• Mustard seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1/2 teaspoon
• Salt - to taste
• Oil - 1 tablespoon
• Water - 500 ml

Steps

1. Rinse the toor dal under cold water until the water runs clear, then soak it for 15 minutes.
2. In a pot, add the soaked dal, diced carrot, chopped green beans, turmeric powder, and 500 ml of water. Bring to a boil and then simmer for 20 minutes until the dal and vegetables are cooked and tender.
3. In a separate pan, heat 1 tablespoon of oil over medium heat. Add cumin seeds and mustard seeds, allowing them to splutter.
4. Add the grated coconut and red chili powder to the pan, sautéing for 2-3 minutes until the coconut is lightly toasted.
5. Combine the coconut mixture with the cooked dal and vegetables, adding salt to taste. Stir well and simmer for an additional 5 minutes.
6. Add the chopped spinach and cook for another 2-3 minutes until wilted. Remove from heat and serve warm.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 50 g
• Fiber: 15 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, promoting digestive health.
• Contains vitamins and minerals from vegetables, supporting overall health.

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