High Protein Spinach Kootu
Packed with nutrient-rich spinach and protein-loaded moong dal, High Protein Spinach Kootu is a hearty South Indian dish that combines wholesome goodness with mouthwatering flavors. This comforting recipe features a creamy base enhanced by a smooth blend of coconut, cumin, and green chilies, offering a hint of spice while staying light and nourishing. Finished with a fragrant tempering of mustard seeds, curry leaves, and asafoetida, it’s a delightful balance of taste and health, perfect for pairing with steamed rice, quinoa, or fluffy flatbreads. Ready in under an hour, this spinach kootu is ideal for anyone seeking a high-protein vegetarian meal that’s both satisfying and flavorful.
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Recipe Information
Ingredients
- 1 cup Split yellow moong dal (mung beans)
- 3 cups Spinach leaves, finely chopped
- 1 tablespoon Shredded coconut (fresh or frozen)
- 1 teaspoon Cumin seeds
- 2 small Green chilies
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 6 leaves Curry leaves
- 1 tablespoon Oil (preferably coconut oil)
- 1 teaspoon Mustard seeds
- 2 small Dry red chilies
- 1 pinch Asafoetida (hing)
- 3 cups Water
Instructions
Rinse the split yellow moong dal thoroughly in water until the water runs clear.
Add the rinsed moong dal to a pressure cooker along with 2 1/2 cups of water and the turmeric powder. Cook for 3–4 whistles, or until the dal is soft and mashable. If using a saucepan, cook covered on medium heat until the dal is fully tender (about 20–25 minutes).
While the dal is cooking, finely chop the spinach leaves. Set them aside.
Grind the shredded coconut, cumin seeds, and green chilies into a smooth paste using a small blender or mortar and pestle. You can add a tablespoon of water to help with blending and set the paste aside.
Once the dal is cooked, mash it lightly and add the chopped spinach. Cook over medium heat for 5–7 minutes, or until the spinach is wilted and tender.
Add the coconut paste, salt, and an additional 1/2 cup of water to the pot. Stir well and let the mixture simmer for 3–4 minutes.
In a small pan, heat the oil for tempering. Once hot, add the mustard seeds and let them splutter.
Add the dry red chilies, curry leaves, and asafoetida to the hot oil. Sauté for 30 seconds, taking care not to burn the spices.
Pour the tempering mixture over the kootu and stir well.
Serve the High Protein Spinach Kootu hot with steamed rice, quinoa, or flatbreads for a wholesome and satisfying meal.
Nutrition Facts
Calories |
927 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.2 g | 27% | |
| Saturated Fat | 14.7 g | 74% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2568 mg | 112% | |
| Total Carbohydrate | 132.3 g | 48% | |
| Dietary Fiber | 23.5 g | 84% | |
| Total Sugars | 15.7 g | ||
| Protein | 56.8 g | 114% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 530 mg | 41% | |
| Iron | 22.0 mg | 122% | |
| Potassium | 3748 mg | 80% | |
*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.
