Low Fat Spinach Kootu
Low Fat Spinach Kootu is a wholesome South Indian comfort dish that combines the goodness of fresh spinach and protein-rich yellow moong dal in a light, flavorful preparation. This healthy kootu is simmered with a fragrant coconut-cumin-green chili paste, adding a subtle, creamy texture without excess fat. Finished with a traditional tempering of mustard seeds, urad dal, aromatic curry leaves, and dried red chilies in a touch of coconut oil, this recipe is both nutritious and irresistibly aromatic. Perfect as a side dish or paired with steamed rice for a satisfying meal, this quick and easy spinach kootu is a low-fat, gluten-free option that doesn't compromise on authentic taste and flavor.
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Recipe Information
Ingredients
- 250 grams Spinach leaves (fresh, chopped)
- 100 grams Yellow moong dal (split yellow lentils)
- 0.25 teaspoons Turmeric powder
- 1 teaspoons Salt
- 600 milliliters Water
- 2 tablespoons Coconut (grated)
- 1 teaspoons Cumin seeds
- 2 pieces Green chilies (adjust to taste)
- 1 teaspoons Coconut oil
- 0.5 teaspoons Mustard seeds
- 0.5 teaspoons Urad dal
- 1 pieces Dried red chilies
- 8 leaves Curry leaves
Instructions
Rinse the yellow moong dal thoroughly and soak it for 10 minutes while you prepare the other ingredients.
Add the soaked moong dal, turmeric powder, and 300 milliliters of water to a pressure cooker. Cook over medium heat until 2 whistles, or until the dal is soft. Set aside.
While the dal is cooking, wash the spinach leaves thoroughly and chop them finely.
In a small blender or food processor, grind the grated coconut, cumin seeds, and green chilies with 2 tablespoons of water to form a smooth paste. Set aside.
In a heavy-bottomed pan, combine the cooked moong dal, chopped spinach, and the remaining 300 milliliters of water. Simmer on medium heat for 5-7 minutes until the spinach is cooked through.
Stir in the coconut paste and salt, mixing well. Simmer for another 3-4 minutes and remove from heat.
In a small skillet, heat the coconut oil over medium heat. Add mustard seeds and let them splutter. Then add urad dal, dried red chilies (broken into halves), and curry leaves. Fry them for 30 seconds to release their aroma.
Pour the tempering over the spinach-dal mixture and stir gently to combine.
Serve the Low Fat Spinach Kootu hot with steamed rice or as a side dish to your main meal.
Nutrition Facts
Calories |
660 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.8 g | 29% | |
| Saturated Fat | 16.5 g | 82% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2618 mg | 114% | |
| Total Carbohydrate | 85.3 g | 31% | |
| Dietary Fiber | 20.4 g | 73% | |
| Total Sugars | 9.8 g | ||
| Protein | 36.2 g | 72% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 415 mg | 32% | |
| Iron | 15.5 mg | 86% | |
| Potassium | 3161 mg | 67% | |
*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.
