High Protein Cabbage Kootu
Discover a nourishing twist on a traditional South Indian favorite with this High Protein Cabbage Kootu recipe. Packed with wholesome toor dal (pigeon peas) for a protein boost and tender cabbage for a hearty texture, this dish is both comforting and nutrient-rich. Enhanced with aromatic spices like cumin, mustard seeds, and curry leaves, and finished with creamy coconut for a touch of decadence, it’s a perfect choice for those seeking a wholesome vegetarian main course. Ready in under an hour, this one-pot wonder pairs beautifully with steamed rice or chapati, making it an ideal choice for a balanced, protein-packed meal. Perfectly suited for health-conscious foodies craving bold flavors and simple elegance, this recipe is an absolute must-try!
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Recipe Information
Ingredients
- 500 grams Cabbage
- 1 cup Toor dal (pigeon peas)
- 3 cups Water
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 1 teaspoon Cumin seeds
- 1 teaspoon Mustard seeds
- 1 teaspoon Urad dal
- 10 leaves Curry leaves
- 2 pieces Green chili
- 0.5 cup Grated coconut
- 0.25 teaspoon Asafoetida (hing)
- 2 tablespoons Vegetable oil
- 2 tablespoons Corriander leaves (finely chopped)
Instructions
Rinse the toor dal well under cold water. Once rinsed, soak it in 1 cup of water for about 10 minutes.
Chop the cabbage into fine pieces and set aside.
In a pressure cooker, add the soaked toor dal along with its water, 2 additional cups of water, turmeric powder, and salt.
Close the lid and cook the dal on a medium flame for 3 whistles. Allow the pressure to release naturally.
While the dal is cooking, heat vegetable oil in a pan over medium heat. Add mustard seeds and let them splutter.
Add the cumin seeds, urad dal, and curry leaves to the pan. Stir fry for a few seconds until the urad dal turns golden brown.
Add the chopped cabbage and green chilies to the pan. Sauté the mixture for about 5-7 minutes until the cabbage becomes tender.
Once the pressure is released, open the pressure cooker and mash the dal lightly with a ladle to achieve a creamy consistency.
Add the sautéed cabbage mixture to the cooked dal in the pressure cooker. Mix well and bring the kootu to a gentle simmer.
Stir in the grated coconut and asafoetida. Simmer for an additional 5 minutes, stirring occasionally.
Garnish the kootu with coriander leaves before serving hot with rice or chapati.
Nutrition Facts
Calories |
1245 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.0 g | 58% | |
| Saturated Fat | 16.6 g | 83% | |
| Polyunsaturated Fat | 16.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2525 mg | 110% | |
| Total Carbohydrate | 171.6 g | 62% | |
| Dietary Fiber | 49.6 g | 177% | |
| Total Sugars | 20.4 g | ||
| Protein | 55.4 g | 111% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 444 mg | 34% | |
| Iron | 14.9 mg | 83% | |
| Potassium | 4120 mg | 88% | |
*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.
