Heart-Healthy Cabbage Kootu
Elevate your weeknight dinners with this **Heart-Healthy Cabbage Kootu**, a wholesome and flavorful South Indian dish that’s as nourishing as it is easy to prepare. This comforting recipe combines finely chopped cabbage and protein-rich moong dal, simmered to perfection with turmeric and salt for a subtly spiced base. A creamy blend of freshly grated coconut, cumin, and green chili infuses the kootu with an authentic aroma and taste, while a sizzling tempering of mustard seeds, urad dal, curry leaves, and asafoetida adds depth and texture. Finished with a vibrant garnish of fresh coriander, this gluten-free, low-fat dish is both **health-conscious and delicious**, perfect for pairing with steamed rice or serving as a standalone healthy meal. Ready in under 40 minutes, it’s ideal for busy cooks looking to enjoy nutrient-packed comfort food without compromising on flavor.
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Recipe Information
Ingredients
- 2 cups Cabbage
- 0.5 cup Moong dal (split yellow lentils)
- 2 cups Water
- 0.25 teaspoon Turmeric powder
- 1 teaspoon Salt
- 0.5 cup Coconut (freshly grated)
- 1 teaspoon Cumin seeds
- 1 whole Green chili
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Urad dal (black gram split)
- 8 leaves Curry leaves
- 1 tablespoon Olive oil
- 0.25 teaspoon Asafoetida (hing)
- 2 tablespoons Coriander leaves (chopped)
Instructions
Wash and chop the cabbage finely.
Rinse the moong dal under cold water until the water runs clear.
In a medium saucepan, combine the cabbage, moong dal, water, turmeric powder, and salt. Bring to a boil, then reduce the heat and simmer for about 15 minutes or until the dal is cooked and the cabbage is tender.
In a blender, combine the freshly grated coconut, cumin seeds, and green chili. Add a little water and blend to make a smooth paste. Set aside.
Once the dal and cabbage are cooked, add the coconut paste to the mixture and simmer for another 3-5 minutes, stirring occasionally.
In a small pan, heat the olive oil over medium heat. Add mustard seeds and allow them to splutter.
Add urad dal and curry leaves to the pan and sauté until the dal turns golden brown.
Add asafoetida to the pan and stir for a few seconds before removing from heat.
Pour the tempering over the cabbage kootu and mix well.
Garnish with chopped coriander leaves and serve hot.
Nutrition Facts
Calories |
701 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.2 g | 39% | |
| Saturated Fat | 14.5 g | 72% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2441 mg | 106% | |
| Total Carbohydrate | 82.9 g | 30% | |
| Dietary Fiber | 18.4 g | 66% | |
| Total Sugars | 9.2 g | ||
| Protein | 30.3 g | 61% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 243 mg | 19% | |
| Iron | 11.9 mg | 66% | |
| Potassium | 1905 mg | 41% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
