Low Carb Spinach Kootu
Delve into the rich flavors of South Indian cuisine with this low-carb spinach kootu, a comforting and nutritious twist on the traditional classic. Packed with tender spinach, creamy cooked moong dal, and a fragrant coconut-spice blend, this dish is an excellent choice for those seeking a healthy, keto-friendly meal. Tempered with aromatic curry leaves, mustard seeds, garlic, and a hint of red chili, every spoonful is a celebration of bold and earthy flavors. Ready in just 30 minutes, this spinach kootu pairs beautifully with cauliflower rice, keto-friendly roti, or can be enjoyed as a wholesome side dish. Perfect for meal prepping or a quick weeknight dinner, it's a flavorful and satisfying way to embrace low-carb eating while keeping the authenticity of traditional Indian cuisine at heart.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 250 grams Spinach (fresh or frozen, chopped)
- 50 grams Coconut (grated, unsweetened)
- 50 grams Moong dal (split yellow gram, cooked until soft)
- 1 piece Green chili (slit)
- 1 teaspoon Cumin seeds
- 1 teaspoon Mustard seeds
- 0.5 teaspoon Turmeric powder
- 8 leaves Curry leaves (fresh)
- 1 piece Red chili (dried, optional)
- 1 teaspoon Garlic (minced or crushed)
- 2 teaspoons Coconut oil
- 0.5 teaspoon Salt
- 100 milliliters Water
Instructions
Wash the spinach thoroughly under running water. If using fresh spinach, roughly chop the leaves. If using frozen spinach, thaw it beforehand.
Cook the moong dal in water until soft and mushy. Set it aside.
In a blender or food processor, grind the grated coconut, green chili, and cumin seeds into a coarse paste. Add a tablespoon of water if needed for smoother blending. Set aside.
Heat coconut oil in a medium-sized pan over medium heat. Once the oil is hot, add mustard seeds and let them splutter.
Add the curry leaves, dried red chili (if using), and minced garlic to the pan. Sauté for 30 seconds until aromatic.
Add the chopped spinach to the pan and sprinkle in the turmeric powder and salt. Sauté for 2-3 minutes until the spinach wilts down.
Pour in 100 milliliters of water and let the spinach simmer for 5 minutes on medium heat.
Add the cooked moong dal and the coconut-spice paste to the pan. Mix everything well and allow the mixture to cook for another 5 minutes.
Adjust salt to taste. If the consistency is too thick for your liking, add a small amount of water to thin it out.
Remove from heat and serve warm with cauliflower rice, keto-friendly roti, or enjoy as is for a delicious low-carb meal.
Nutrition Facts
Calories |
598 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.0 g | 62% | |
| Saturated Fat | 38.5 g | 192% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1408 mg | 61% | |
| Total Carbohydrate | 35.8 g | 13% | |
| Dietary Fiber | 17.1 g | 61% | |
| Total Sugars | 7.6 g | ||
| Protein | 15.2 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 350 mg | 27% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 2248 mg | 48% | |
*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.
