Kootu Thoran

Kootu Thoran is a traditional South Indian dish that combines vegetables with lentils and coconut, resulting in a flavorful and nutritious side dish. This gluten-free delight is rich in fiber and packed with essential nutrients, making it a perfect accompaniment to rice or flatbreads.

Ingredients

• Ash gourd - 200 grams, diced
• Carrot - 100 grams, grated
• Moong dal (split green gram) - 50 grams
• Fresh grated coconut - 30 grams
• Mustard seeds - 1 teaspoon
• Curry leaves - 10 leaves
• Green chili - 1, slit
• Turmeric powder - 1/2 teaspoon
• Salt - to taste
• Oil - 1 tablespoon
• Water - 500 ml

Steps

1. Rinse the moong dal in water and soak it for 15 minutes.
2. In a pot, add the soaked moong dal and 500 ml of water. Bring it to a boil, then reduce the heat and cook until the dal is soft, about 10 minutes.
3. Add the diced ash gourd, grated carrot, turmeric powder, and salt to the pot. Stir well and cook for another 10 minutes until the vegetables are tender.
4. In a small pan, heat the oil over medium heat. Add the mustard seeds and let them crackle.
5. Add the curry leaves and slit green chili to the pan. Sauté for a minute until fragrant.
6. Pour the tempering over the cooked dal and vegetable mixture. Stir in the fresh grated coconut and mix well.
7. Cook for an additional 2-3 minutes to allow the flavors to meld together.
8. Remove from heat and serve hot with rice or flatbreads.

Nutrition

• Calories: 180
• Protein: 8 g
• Carbs: 30 g
• Fiber: 8 g
• Sugar: 3 g
• Sodium: 150 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Packed with vitamins and minerals from the vegetables, supporting overall health.

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