Meal Prep · South Indian
Kootu
A comforting and nutritious South Indian lentil and vegetable stew, perfect for a healthy meal.
Ingredients
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Step-by-step- Wash the Toor Dal thoroughly. You can soak it for 15-20 minutes to reduce cooking time, but it’s not strictly necessary.
- In a pressure cooker or a heavy-bottomed pot, combine the washed dal, chopped mixed vegetables, turmeric powder, and 2 cups of water. Cook until the dal and vegetables are tender (about 2-3 whistles in a pressure cooker or 15-20 minutes in a pot).
- While the dal cooks, prepare the coconut paste: In a grinder, combine grated fresh coconut, green chilies, and cumin seeds with a splash of water. Grind to a smooth, fine paste.
- Once the dal and vegetables are cooked, open the cooker/pot. Add the ground coconut paste, tamarind pulp (if using), and salt to taste. Mix well and simmer for 5-7 minutes on medium heat, allowing the flavors to meld. Add more hot water if the kootu is too thick, adjusting to your desired consistency.
- For the tempering: Heat coconut oil in a small pan. Add mustard seeds and let them splutter. Then add urad dal and dried red chilies. Sauté until the urad dal turns golden brown.
- Add curry leaves and asafoetida to the tempering. Sauté for a few seconds until fragrant. Immediately pour this tempering over the simmering kootu.
- Stir gently, cover, and let it rest for a couple of minutes before serving. Serve hot with steamed rice, roti, or chapati.
Nutrition
Per serving| Nutrient | Amount |
|---|---|
| Calories | 350 kcal |
| Protein | 18 g |
| Carbohydrates | 45 g |
| Fat | 12 g |
| Fiber | 10 g |
Storage & Freezer Guide
Make it last Refrigerator 3-4 days
Allow kootu to cool completely before transferring to an airtight container. Store in the refrigerator.
Freezer Up to 3 months
Portion cooled kootu into freezer-safe containers or heavy-duty freezer bags. Thaw overnight in the refrigerator before reheating.
Reheat Stovetop/Microwave
Reheat gently on the stovetop over low-medium heat, stirring occasionally, or in the microwave. Add a splash of water or vegetable broth if needed to restore consistency.
Chef’s Corner
- For an enhanced aroma, lightly roast the cumin seeds and green chilies before grinding them with the coconut.
- Adjust the consistency of your kootu to your preference; some like it thicker like a stew, while others prefer it slightly runnier.
- Experiment with seasonal vegetables like ash gourd, bottle gourd, or even spinach to vary the flavor and nutrition profile.
