Kootu Sambar

Kootu Sambar is a delightful South Indian dish that combines lentils with a variety of vegetables, simmered to perfection with aromatic spices. This gluten-free side dish is not only nutritious but also bursting with flavor, making it a perfect accompaniment to rice or roti.

Ingredients

• Moong dal (yellow split lentils) - 100 grams
• Carrot - 1 medium, diced
• Zucchini - 1 medium, diced
• Bottle gourd (lauki) - 100 grams, diced
• Green beans - 50 grams, chopped
• Tomato - 1 medium, chopped
• Onion - 1 small, finely chopped
• Coconut (fresh grated) - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1/2 teaspoon
• Turmeric powder - 1/2 teaspoon
• Sambar powder - 1 tablespoon
• Curry leaves - 8-10 leaves
• Salt - to taste
• Oil (preferably coconut or sesame) - 1 tablespoon
• Water - 4 cups

Steps

1. Rinse the moong dal under cold water until the water runs clear, then soak it in water for 15 minutes.
2. In a pot, heat the oil over medium heat. Once hot, add the mustard seeds and let them splutter.
3. Add the cumin seeds and curry leaves, sautéing for a minute until fragrant.
4. Stir in the chopped onions and sauté until they turn translucent.
5. Add the diced carrots, zucchini, bottle gourd, and green beans, cooking for about 5 minutes.
6. Now add the chopped tomato, turmeric powder, sambar powder, and salt, cooking for an additional 5 minutes until the tomatoes are soft.
7. Drain the soaked moong dal and add it to the pot along with 4 cups of water. Stir well.
8. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 20-25 minutes, or until the dal and vegetables are tender.
9. Stir in the grated coconut and cook for another 2-3 minutes.
10. Remove from heat and let it sit for a few minutes before serving.

Nutrition

• Calories: 220
• Protein: 10 g
• Carbs: 35 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 6 g
• Saturated Fat: 2 g
• Unsaturated Fat: 4 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber, supporting muscle health and digestion.
• Packed with vitamins and minerals from the variety of vegetables, promoting overall health.

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