Kootu Salad

Kootu Salad is a vibrant and nutritious South Indian dish that combines seasonal vegetables and lentils, seasoned with coconut and spices. This refreshing salad is not only delicious but also packed with protein and fiber, making it a perfect light meal or side dish.

Kootu Salad
30 minutes
Difficulty: Easy
Indian
180 kcal

Ingredients

  • Carrot - 100 grams, grated
  • Cucumber - 100 grams, diced
  • French beans - 100 grams, chopped
  • Yellow moong dal (lentils) - 50 grams
  • Grated fresh coconut - 30 grams
  • Green chili - 1, finely chopped
  • Curry leaves - 5-6 leaves
  • Mustard seeds - 1/2 teaspoon
  • Turmeric powder - 1/4 teaspoon
  • Salt - to taste
  • Lemon juice - 1 tablespoon
  • Coriander leaves - for garnish

Steps

  1. Wash the yellow moong dal thoroughly under running water and soak it in water for about 15 minutes.
  2. In a pot, bring 2 cups of water to a boil and add the soaked moong dal along with turmeric powder and salt. Cook for about 10-12 minutes until the dal is soft but not mushy.
  3. While the dal is cooking, prepare the vegetables. Grate the carrot, dice the cucumber, and chop the French beans into small pieces.
  4. In a pan, heat 1 teaspoon of oil over medium heat. Add mustard seeds and let them splutter.
  5. Add the finely chopped green chili and curry leaves to the pan, and sauté for 1-2 minutes until fragrant.
  6. Add the chopped French beans to the pan and sauté for another 3-4 minutes until they are tender but still crisp.
  7. In a large mixing bowl, combine the cooked moong dal, sautéed French beans, grated carrot, diced cucumber, and grated coconut. Mix well.
  8. Add lemon juice and adjust salt according to taste. Toss everything together gently.
  9. Garnish with fresh coriander leaves before serving.

Nutrition

  • Calories: 180
  • Protein: 9 g
  • Carbs: 30 g
  • Fiber: 8 g
  • Sugar: 4 g
  • Sodium: 300 mg
  • Cholesterol: 0 mg
  • Total Fat: 5 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 4 g
  • Water: 0.3 L

Health Benefits

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

Tags

IndianVegetarianSalad