Chow Chow Kootu
A comforting South Indian stew made with tender chayote squash and creamy lentils, simmered in a fragrant coconut and cumin paste. This wholesome dish is a staple in Tamil households and pairs perfectly with hot rice and a dollop of ghee.
For 4 servings
5 steps. 20 minutes total.
- 1
Step 1
- a.Pressure Cook Lentils and Chow Chow
- b.Rinse the moong dal thoroughly. In a pressure cooker, combine the rinsed dal, cubed chow chow, turmeric powder, and 2 cups of water.
- c.Secure the lid and cook on medium heat for 3-4 whistles, or until the dal is completely soft and mushy (about 10-12 minutes).
- d.Allow the pressure to release naturally. Once the cooker is safe to open, gently mash the mixture with the back of a spoon to create a cohesive base.
- 2
Step 2
- a.Prepare the Coconut Paste
- b.While the dal is cooking, add the grated coconut, cumin seeds, green chilies, and optional rice flour to a small blender jar.
- c.Add 2-3 tablespoons of water and grind to a smooth, fine paste. Set aside.
- 3
Step 3
- a.Simmer the Kootu
- b.Place the pressure cooker with the cooked dal mixture back on the stove over low-medium heat.
- c.Stir in the ground coconut paste and salt. Mix until well combined.
- d.Add up to 1/2 cup of water to adjust the consistency to your liking; it should be like a thick stew.
- e.Let the kootu simmer gently for 5-7 minutes, stirring occasionally, until the raw aroma of the coconut paste disappears and the flavors meld.
- 4
Step 4
- a.Prepare the Tempering (Tadka)
- b.In a small pan (tadka pan), heat the coconut oil over medium heat. Once hot, add the mustard seeds and wait for them to splutter.
- c.Add the urad dal and sauté until it turns a light golden brown, about 30-45 seconds.
- d.Immediately add the broken dry red chili, curry leaves, and asafoetida. Sauté for another 20-30 seconds until the curry leaves are crisp and fragrant. Be careful not to burn the spices.
- 5
Step 5
- a.Finish and Serve
- b.Pour the hot tempering directly over the simmering kootu and stir well to incorporate.
- c.Turn off the heat, garnish with freshly chopped coriander leaves.
- d.Serve hot with steamed rice, a dollop of ghee, and a side of papad or poriyal (stir-fried vegetables).
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Ensure the chow chow is tender but not mushy. It should hold its shape after cooking.
- 2For the best flavor, use fresh or frozen grated coconut. If using desiccated coconut, soak it in warm water for 15 minutes before grinding.
- 3The consistency of kootu is a personal preference. Adjust the amount of water during the simmering stage to make it thicker or thinner.
- 4Lightly toasting the cumin seeds before grinding them with coconut can enhance their aromatic flavor.
- 5If you don't have a pressure cooker, you can cook the dal and chow chow in a covered pot until soft, though it will take longer.
Adapt it for your goals.
Vegetable Variation
This recipe works well with other gourds. You can replace chow chow with bottle gourd (sorakkai), snake gourd (pudalangai), or ash gourd (vella poosanikai).
Lentil VariationLentil Variation
For a different texture and flavor, use a mix of 1/4 cup moong dal and 1/4 cup toor dal (split pigeon peas).
Flavor VariationFlavor Variation
Add 1/2 teaspoon of sambar powder along with the coconut paste for a spicier, more complex flavor profile.
Creamier TextureCreamier Texture
For a richer kootu, you can add 1-2 cashews while grinding the coconut paste.
Why this is on our healthy list.
Aids Digestion
The combination of moong dal and chow chow provides a good amount of dietary fiber, which promotes healthy digestion, prevents constipation, and supports a healthy gut microbiome.
Good Source of Plant-Based Protein
Moong dal is an excellent source of vegetarian protein, which is essential for muscle repair, cell growth, and overall body function.
Hydrating and Low in Calories
Chow chow has a high water content, which helps in keeping the body hydrated. It is also very low in calories, making this dish suitable for weight management.
Rich in Antioxidants
Ingredients like turmeric, cumin, curry leaves, and chow chow are packed with antioxidants that help fight free radicals and reduce inflammation in the body.
Frequently asked questions
Yes, it is a very healthy and balanced dish. It's rich in plant-based protein from lentils, fiber from the chow chow, and healthy fats from coconut. It's also light on the stomach and easy to digest.