Cabbage Kootu
A comforting South Indian stew made with tender cabbage and soft-cooked moong dal, simmered in a fragrant coconut-cumin paste. It’s a wholesome and mildly spiced dish, perfect with rice.
For 4 servings
Cook the Dal and Cabbage
- In a pressure cooker, combine the rinsed moong dal, chopped cabbage, onion, tomato, and turmeric powder.
- Add 2 cups of water and mix well.
- Secure the lid and pressure cook on medium heat for 3 whistles, about 10-12 minutes. Turn off the heat and allow the pressure to release naturally.
Prepare the Coconut Paste
- While the dal is cooking, add the grated coconut, cumin seeds, green chilies, and optional rice flour to a small blender jar.
- Add about 1/4 cup of water and grind to a smooth, fine paste. Set aside.
Combine and Simmer
- Once the pressure has released, open the cooker. The dal and cabbage should be soft-cooked.
- Gently mash the mixture with the back of a ladle for a slightly creamier consistency.
- Stir in the ground coconut paste and salt. Add the remaining 1/4 cup of water, or more, to adjust the consistency to your liking.
- Place the cooker back on low heat and bring the kootu to a gentle simmer. Cook for 4-5 minutes, stirring occasionally, until the raw aroma of the paste disappears. Do not let it boil vigorously.
Prepare the Tempering (Tadka)
- In a small pan (tadka pan), heat the coconut oil over medium heat.
- Add the mustard seeds and let them splutter completely.
- Add the urad dal and sauté until it turns light golden brown.
- Add the broken dry red chili, curry leaves, and hing. Sauté for another 20-30 seconds until the curry leaves are crisp and fragrant. Be careful not to burn the spices.
Finish and Serve
- Immediately pour the hot tempering over the simmering kootu and mix well.
- Garnish with freshly chopped coriander leaves.
- Serve Cabbage Kootu hot with steamed rice, chapati, or as a side dish with sambar rice.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a nuttier flavor, you can dry roast the moong dal in a pan for 2-3 minutes until fragrant before pressure cooking.
- 2Ensure the cabbage is tender but not mushy. It should hold its shape.
- 3After adding the coconut paste, always simmer on low heat. Boiling it vigorously can cause the coconut milk to curdle or separate.
- 4Freshly grated coconut provides the best flavor, but good quality frozen coconut works well too.
- 5The consistency is key. Kootu should be a thick, spoonable stew, not too watery or too dry. Adjust water accordingly.
Adapt it for your goals.
Different Dal
You can make this kootu with a mix of moong dal and toor dal (pigeon peas) for a slightly different texture and flavor.
Other VegetablesOther Vegetables
This recipe works wonderfully with other vegetables like bottle gourd (sorakkai), snake gourd (pudalangai), chayote squash (chow chow), or even spinach.
Add GarlicAdd Garlic
For a different flavor profile, add 1-2 cloves of garlic while grinding the coconut paste.
No Onion VersionNo Onion Version
For a 'satvik' or no-onion version, simply omit the onion. The kootu will still be delicious.
Why this is on our healthy list.
Rich in Dietary Fiber
Cabbage and moong dal are excellent sources of dietary fiber, which aids digestion, prevents constipation, promotes a healthy gut microbiome, and helps in maintaining stable blood sugar levels.
Good Source of Plant-Based Protein
Moong dal provides a significant amount of protein, making this dish a great option for vegetarians and vegans to meet their daily protein needs for muscle repair, growth, and overall body function.
Packed with Vitamins and Minerals
Cabbage is rich in Vitamin C and K, while dal and spices contribute essential minerals like iron, potassium, and magnesium, supporting overall health and boosting the immune system.
Supports Heart Health
This dish is low in saturated fat and cholesterol. The fiber from dal can help manage cholesterol levels, and the use of coconut oil in moderation provides beneficial medium-chain fatty acids.
Frequently asked questions
One serving of Cabbage Kootu (approximately 1 cup or 295g) contains around 210-230 calories, making it a light yet filling dish. The calorie count can vary slightly based on the amount of coconut and oil used.