Kootu Rice

Kootu Rice is a wholesome South Indian dish that combines rice with lentils and assorted vegetables, making it both nutritious and filling. This one-pot meal is flavored with aromatic spices, offering a delightful blend of texture and taste.

Ingredients

• Brown rice - 1 cup
• Moong dal (yellow split lentils) - 1/4 cup
• Mixed vegetables (carrot, beans, peas) - 1 cup, chopped
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Coconut (fresh or desiccated) - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Salt - to taste
• Oil (coconut or vegetable) - 1 tablespoon
• Curry leaves - 8-10 leaves
• Water - 3 cups

Steps

1. Rinse the brown rice and moong dal together under cold water until the water runs clear. Soak them in water for 20 minutes.
2. In a large pot, heat the oil over medium heat. Add the mustard seeds and cumin seeds, and let them splutter.
3. Add the chopped onions and curry leaves to the pot. Sauté until the onions become translucent.
4. Stir in the chopped tomatoes and turmeric powder. Cook until the tomatoes soften.
5. Add the mixed vegetables to the pot and sauté for 3-4 minutes.
6. Drain the soaked rice and dal, then add them to the pot along with salt and 3 cups of water.
7. Bring the mixture to a boil, then reduce to a simmer. Cover the pot and cook for about 25 minutes, or until the rice and dal are tender and the water is absorbed.
8. Once cooked, remove from heat and let it sit covered for 5 minutes before fluffing with a fork.
9. Serve hot, garnished with fresh coconut if desired.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 60 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 3 g
• Unsaturated Fat: 4 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Packed with protein from lentils, aiding muscle repair and growth.
• Contains a variety of vitamins and minerals from mixed vegetables.

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