Kootu Podi

Kootu Podi is a flavorful and hearty South Indian dish made with lentils and vegetables, blended with aromatic spices. This dairy-free delight is perfect for a nutritious dinner option that is both satisfying and wholesome.

Ingredients

• Moong dal (split yellow lentils) - 100 grams
• Carrot, diced - 1 medium
• Zucchini, diced - 1 medium
• Spinach, chopped - 100 grams
• Coconut, grated - 30 grams
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Salt - to taste
• Cooking oil (coconut or any vegetable oil) - 1 tablespoon
• Water - 500 ml
• Coriander leaves, chopped - for garnish

Steps

1. Rinse the moong dal under cold water until the water runs clear. Soak in water for 15 minutes and drain.
2. In a pot, add the soaked moong dal, diced carrot, diced zucchini, turmeric powder, and 500 ml of water. Bring to a boil and then simmer for 15 minutes or until the lentils and vegetables are tender.
3. In a separate pan, heat the cooking oil over medium heat. Add the mustard seeds and cumin seeds, allowing them to splutter.
4. Add the chopped spinach to the pan and sauté for 2-3 minutes until wilted.
5. Mix in the grated coconut and sauté for another 2 minutes.
6. Combine the sautéed spinach mixture with the cooked dal and vegetable mixture. Season with salt to taste and stir well.
7. Let the kootu simmer for another 5 minutes for the flavors to meld together.
8. Garnish with chopped coriander leaves before serving.

Nutrition

• Calories: 250
• Protein: 12 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 6 g
• Unsaturated Fat: 2 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber from moong dal, promoting digestive health.
• Packed with vitamins and minerals from vegetables, supporting overall well-being.

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