Heart-Healthy Spinach Kootu
Indulge in the nourishing goodness of Heart-Healthy Spinach Kootu, a comforting South Indian-inspired dish that combines the richness of protein-packed toor dal and nutrient-dense spinach. This wholesome recipe is elevated with a flavorful coconut and spice paste, made with freshly grated coconut, cumin, green chilies, and black peppercorns, adding an aromatic kick to every bite. Lightly tempered with curry leaves, mustard seeds, and a pinch of asafoetida, this kootu is a low-sodium, heart-friendly option that’s perfect as a warm accompaniment to steamed brown rice or as a side dish. Ready in just 35 minutes, this easy-to-make, one-pot recipe is a healthy and delicious way to incorporate greens into your meals! Keywords: heart-healthy spinach kootu, South Indian recipe, easy kootu recipe, healthy spinach curry, vegan lentil stew.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 0.5 cup Toor dal (split pigeon peas)
- 3 cups Spinach leaves (fresh, washed, and chopped)
- 0.25 teaspoon Turmeric powder
- 0.5 teaspoon Salt (optional or low sodium)
- 0.25 cup Coconut (freshly grated, unsweetened)
- 1 teaspoon Cumin seeds
- 2 small Green chilies
- 0.5 teaspoon Black peppercorns
- 6 leaves Curry leaves
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Urad dal (split black gram)
- 1 pinch Asafoetida (hing)
- 1 teaspoon Oil (heart-healthy, such as avocado or olive oil)
- 2 cups Water
Instructions
Rinse the toor dal under running water until the water runs clear. Soak it in enough water for 10 minutes while you prep the other ingredients.
In a medium saucepan, cook the toor dal with 2 cups of water, turmeric powder, and a pinch of salt (if using). Bring it to a boil and then reduce the heat to low. Simmer for 15-20 minutes or until the dal is soft and mushy. Mash it slightly and set aside.
In a blender or mortar and pestle, make a paste by grinding the coconut, cumin seeds, green chilies, and black peppercorns with a few tablespoons of water. Set the paste aside.
In a deep pan, heat the oil over medium heat. Once hot, add mustard seeds and let them pop. Add the urad dal and stir until lightly golden. Toss in the curry leaves and a pinch of asafoetida.
Add the chopped spinach to the pan and sauté for 2-3 minutes until it wilts slightly.
Pour the cooked toor dal into the pan and mix well. Let the mixture simmer for 3-4 minutes until the flavors combine.
Stir in the coconut-spice paste and mix thoroughly. Adjust the consistency by adding a little water if the kootu seems too thick.
Simmer for another 2-3 minutes on low heat. Taste and adjust with additional salt (if needed).
Serve warm with steamed brown rice or as a side dish to a main course.
Nutrition Facts
Calories |
682 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.4 g | 36% | |
| Saturated Fat | 18.9 g | 94% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1300 mg | 57% | |
| Total Carbohydrate | 85.9 g | 31% | |
| Dietary Fiber | 26.8 g | 96% | |
| Total Sugars | 7.9 g | ||
| Protein | 31.6 g | 63% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 333 mg | 26% | |
| Iron | 13.3 mg | 74% | |
| Potassium | 2821 mg | 60% | |
*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.
