Mixed Vegetable Kootu
Experience the comforting flavors of South Indian cuisine with Mixed Vegetable Kootu, a wholesome medley of vibrant vegetables like carrot, beans, and pumpkin, simmered with creamy toor dal and fragrant coconut-cumin paste. This protein-packed dish is elevated by an aromatic tempering of mustard seeds, curry leaves, and hing, infusing it with authentic regional spices. Easy to prepare in under 45 minutes, this delicious kootu pairs perfectly with steamed rice or works as a flavorful side dish for chapati or dosa. Rich in nutrients and gently spiced, Mixed Vegetable Kootu is a versatile, gluten-free recipe that's sure to become a family favorite!
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Recipe Information
Ingredients
- 0.5 cup Toor dal (split pigeon peas)
- 2 cups Mixed vegetables (carrot, beans, pumpkin, etc.), chopped
- 0.5 cup Grated coconut
- 1 teaspoon Cumin seeds
- 3 whole Green chilies
- 0.25 teaspoon Turmeric powder
- 1 teaspoon Salt
- 1 sprig Curry leaves
- 0.5 teaspoon Mustard seeds
- 1 whole Dry red chili
- 0.25 teaspoon Asafoetida (hing)
- 1 tablespoon Oil
- 1.5 cups Water
Instructions
Rinse the toor dal thoroughly under running water and soak it for 10 minutes.
Add the soaked dal, 1.5 cups of water, and turmeric powder to a pressure cooker. Cook for 3-4 whistles until the dal is soft and mushy. Set aside.
Meanwhile, prepare the mixed vegetables by chopping them into bite-sized pieces.
In a small blender, grind the grated coconut, cumin seeds, and green chilies into a smooth paste by adding a little water. Set aside.
In a pot, combine the chopped vegetables, a pinch of turmeric, and enough water to cover the vegetables. Cook on medium heat until the vegetables are tender.
Once the vegetables are cooked, add the cooked dal to the pot and mix well. Let this simmer for 5 minutes.
Stir in the ground coconut paste and salt. Simmer for another 3-4 minutes until the flavors are well combined. Turn off the heat.
In a small pan, heat the oil for tempering. Add mustard seeds, and once they splutter, add curry leaves, the dry red chili, and asafoetida.
Pour the tempering over the kootu and stir gently.
Serve the Mixed Vegetable Kootu hot with steamed rice or as a side dish for chapati or dosa.
Nutrition Facts
Calories |
220 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 533 mg | 23% | |
| Total Carbohydrate | 28.5 g | 10% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 6.1 g | ||
| Protein | 8.2 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 71 mg | 5% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 546 mg | 12% | |
*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.
