Spinach Kootu
Discover the wholesome and comforting flavors of Spinach Kootu, a traditional South Indian dish that brings together the goodness of fresh spinach and protein-rich toor dal in a velvety coconut-based stew. Perfectly seasoned with mustard seeds, cumin, and aromatic curry leaves, this dish is enriched with a creamy paste of fresh coconut, green chilies, and cumin powder for an irresistible depth of flavor. Simple to prepare and nutrient-packed, Spinach Kootu is a delightful accompaniment to steamed rice or flatbreads, making it an ideal choice for a hearty, plant-based meal. Ready in under an hour, this gluten-free, vegetarian recipe is as satisfying as it is healthy.
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Recipe Information
Ingredients
- 250 grams Fresh spinach leaves
- 100 grams Toor dal (yellow pigeon peas)
- 2 tablespoons Coconut oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 2 pieces Dried red chilies
- 10 leaves Curry leaves
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 50 grams Grated fresh coconut
- 2 pieces Green chilies
- 0.5 teaspoon Cumin powder
- 500 milliliters Water
Instructions
Rinse the toor dal thoroughly under running water until the water runs clear. Soak the dal in 250 ml of water for about 15 minutes.
While the dal is soaking, clean and wash the spinach leaves thoroughly. Roughly chop them and set aside.
In a pressure cooker, add the soaked toor dal along with the water it was soaked in, turmeric powder, and a pinch of salt. Close the lid and pressure cook for 4-5 whistles or until the dal is soft and well-cooked.
Meanwhile, grind the fresh coconut, green chilies, and cumin powder into a smooth paste using a little water. Set this coconut paste aside.
In a large pan, heat the coconut oil over medium heat. Add the mustard seeds and wait for them to splutter.
Once the mustard seeds start to splutter, add the cumin seeds, dried red chilies, and curry leaves. Sauté them for a few seconds until fragrant.
Add the chopped spinach to the pan and sauté for about 3-4 minutes or until the spinach begins to wilt.
Add the cooked toor dal to the pan, along with its cooking liquid. Mix well to combine the spinach with the dal.
Stir in the coconut paste and add the remaining salt. Mix everything well and let it simmer for about 5-7 minutes, stirring occasionally.
Adjust the consistency by adding more water if needed. The kootu should have a thick, stew-like consistency.
Check seasoning and add more salt if necessary. Stir well and remove from heat.
Serve hot alongside steamed rice or your favorite flatbread. Enjoy your homemade spinach kootu!
Nutrition Facts
Calories |
215 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.1 g | 16% | |
| Saturated Fat | 9.7 g | 49% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 548 mg | 24% | |
| Total Carbohydrate | 21.1 g | 8% | |
| Dietary Fiber | 6.6 g | 23% | |
| Total Sugars | 2.2 g | ||
| Protein | 8.3 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 104 mg | 8% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 627 mg | 13% | |
*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.
