Low Sodium Spinach Kootu
Discover the wholesome goodness of Low Sodium Spinach Kootu, a comforting South Indian dish perfect for a heart-healthy diet. This flavorful recipe combines tender toor dal (split pigeon peas) and nutrient-rich spinach with a lightly spiced coconut paste, creating a creamy and aromatic side dish that's low in sodium but big on taste. Infused with the earthy notes of turmeric, cumin, and green chilies, and tempered with coconut oil, mustard seeds, and curry leaves, each bite is a burst of authentic flavor. Ready in just 35 minutes, this kootu pairs beautifully with fluffy cooked rice or works as a standalone vegetarian dish. Ideal for quick weeknight meals or as a nutritious addition to your meal prep routine, Low Sodium Spinach Kootu is both delicious and nourishing.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Toor dal (split pigeon peas)
- 2 cups Spinach, fresh or frozen (chopped)
- 1 cup Coconut, freshly grated or unsweetened shredded
- 0.25 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 2 Green chilies (adjust to taste), slit or chopped
- 2 cups Cooked rice (optional, for serving)
- 1 tablespoon Coconut oil
- 0.5 teaspoon Mustard seeds
- 8 leaves Curry leaves
Instructions
Rinse the toor dal thoroughly under running water until the water runs clear. Soak for 10 minutes if you have time (optional).
In a medium saucepan or pressure cooker, combine the rinsed toor dal with 2.5 cups of water and turmeric powder. Cook until the dal becomes soft and mushy. If using a saucepan, this may take about 20-25 minutes. In a pressure cooker, it typically takes 2-3 whistles. Set aside once cooked.
Meanwhile, wash and chop the spinach finely if using fresh. If using frozen spinach, ensure it is thawed and drained.
Grind the grated coconut, cumin seeds, and green chilies into a coarse paste. You can add 1-2 tablespoons of water if needed to make blending easier.
In a large pan or wok, heat the coconut oil over medium heat. Add mustard seeds and let them splutter. Then add curry leaves and sauté for a few seconds until aromatic.
Add the chopped spinach to the pan and sauté for 2-3 minutes until it wilts. If using frozen spinach, sauté until warmed through.
Lower the heat and add the cooked toor dal to the spinach. Stir well to combine.
Add the ground coconut paste to the pan and mix thoroughly. If the mixture is too thick, adjust the consistency by adding a small amount of water. Simmer for 5 minutes, stirring occasionally.
Turn off the heat and serve the Low Sodium Spinach Kootu warm with cooked rice or as a side dish.
Nutrition Facts
Calories |
1890 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.4 g | 79% | |
| Saturated Fat | 48.7 g | 244% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 398 mg | 17% | |
| Total Carbohydrate | 277.3 g | 101% | |
| Dietary Fiber | 53.3 g | 190% | |
| Total Sugars | 15.9 g | ||
| Protein | 72.5 g | 145% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 651 mg | 50% | |
| Iron | 25.6 mg | 142% | |
| Potassium | 5916 mg | 126% | |
*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.
