Vegetarian Kootu With Mixed Vegetables And Moong Dal Recipe

Indian cuisine · 923 calories

About this recipe

Kootu is a traditional Tamil Nadu dish made with mixed vegetables, lentils, and a coconut-based spice blend. This recipe is high in protein and nutrients, making it a wholesome and satisfying lunch option for a balanced diet.

Ingredients

  • 20G Curry Leaves
  • 1 kg Yellow Moong Dal
  • 250 g Carrot
  • - Grated Coconut
  • 250g Green Chilli
  • 250g Coriander
  • 20 g Turmeric Powder
  • 10G Salt
  • - Coconut Oil
  • - Mustard Seeds
  • 100 G Asafoetida / Hing 100 G
  • 500 ml Water

Instructions

  1. Step 1: Rinse 150g of yellow moong dal thoroughly under running water. In a pressure cooker, combine the dal with 300ml of water and 0.5 tsp of turmeric powder. Cook on medium heat for 3-4 whistles until the dal is soft and mushy. Once cooked, mash the dal lightly and set aside.
  2. Step 2: While the dal is cooking, wash and chop 100g each of carrot, green beans, and chow chow into small, bite-sized pieces. In a heavy-bottomed pan, add the chopped vegetables with 200ml of water and 0.5 tsp of salt. Cover and cook on medium heat for 8-10 minutes until the vegetables are tender but not mushy.
  3. Step 3: Prepare the coconut spice paste by grinding 50g of grated coconut, 1 tsp cumin seeds, and 2 small green chilies with a few tablespoons of water to form a smooth paste. Set this aside for later use.
  4. Step 4: Once the vegetables are cooked, add the mashed dal to the pan. Stir well and let it simmer for 3-4 minutes. Add the prepared coconut paste and mix thoroughly. Cook on low heat for an additional 5 minutes, ensuring the flavors meld together. Adjust salt if needed.
  5. Step 5: For tempering, heat 2 tbsp of coconut oil in a small pan over medium heat. Add 1 tsp mustard seeds and let them splutter. Then, add 2 small dry red chilies, 0.25 tsp asafoetida, and 10 curry leaves. Stir for 30 seconds and pour this tempering over the kootu.
  6. Step 6: Garnish the kootu with 10g of freshly chopped coriander leaves. Serve hot with steamed rice for a wholesome and nutrient-dense meal, pairing it optionally with a simple cucumber salad or appalam (papadam).