Low Fat Cabbage Kootu
Experience the comforting flavors of South India with this healthy and delicious Low Fat Cabbage Kootu. This wholesome dish combines tender cabbage and protein-packed moong dal, gently cooked with aromatic spices like cumin, mustard seeds, and asafoetida. A light touch of coconut oil and fresh grated coconut enhance its authentic taste while keeping fats in check. Simmered to perfection, this kootu is seasoned with black pepper, green chilies, and a fragrant garnish of coriander leaves. Ideal as a nutritious side dish or served over steamed rice, it’s a perfect choice for anyone seeking a flavor-packed yet low-fat meal. Ready in under an hour, this kootu is a simple and satisfying way to incorporate more vegetables into your diet while enjoying a traditional culinary experience.
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Recipe Information
Ingredients
- 500 grams Cabbage
- 100 grams Moong dal (yellow split gram)
- 500 ml Water
- 0.5 teaspoons Turmeric powder
- 1 teaspoons Salt
- 1 teaspoons Cumin seeds
- 0.5 teaspoons Mustard seeds
- 2 pieces Green chilies
- 10 leaves Curry leaves
- 0.25 teaspoons Asafoetida
- 1 teaspoons Coconut oil
- 2 tablespoons Fresh grated coconut
- 0.5 teaspoons Black pepper
- 2 tablespoons Corriander leaves
Instructions
Rinse the moong dal thoroughly under running water. Soak it in water for about 10 minutes.
Meanwhile, finely shred the cabbage and keep aside.
In a pressure cooker, add the soaked moong dal, shredded cabbage, 500 ml of water, turmeric powder, and salt.
Pressure cook on medium heat for about 3-4 whistles, or until the dal is thoroughly cooked and soft.
While the pressure is releasing, prepare the seasoning. Heat 1 teaspoon of coconut oil in a small pan.
Add mustard seeds and let them splutter. Then add cumin seeds, curry leaves, and chopped green chilies. Sauté for a minute.
Add a pinch of asafoetida and stir well. Turn off the heat.
Once the pressure cooker has cooled, open it and add the seasoning to the cooked cabbage and dal mixture. Stir well to combine.
Add the grated coconut and a dash of black pepper to the kootu. Mix well and let it simmer for 5 minutes on low heat for flavors to meld.
Garnish with freshly chopped coriander leaves before serving.
Serve hot with steamed rice or as a side dish for chapati or any Indian bread.
Nutrition Facts
Calories |
697 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.1 g | 28% | |
| Saturated Fat | 16.6 g | 83% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2496 mg | 108% | |
| Total Carbohydrate | 102.2 g | 37% | |
| Dietary Fiber | 32.4 g | 116% | |
| Total Sugars | 18.8 g | ||
| Protein | 33.0 g | 66% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 438 mg | 34% | |
| Iron | 13.4 mg | 74% | |
| Potassium | 2415 mg | 51% | |
*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.
