Vazhaithandu Kootu
A wholesome South Indian stew made from tender banana stem and moong dal, simmered in a fragrant coconut paste. This traditional Tamil dish is light, healthy, and pairs perfectly with steamed rice.
For 4 servings
Prepare the Banana Stem
- Peel the tough outer layers of the banana stem until you reach the tender, white core.
- Slice the stem into thin discs. As you slice, use your finger or a fork to pull out and discard the coarse fibers.
- Chop the discs finely. Immediately transfer the chopped stem into a bowl with 2 cups of water and 1/4 cup of buttermilk to prevent browning. Let it soak while you prepare other ingredients.
Cook the Dal and Banana Stem
- Drain the soaked moong dal. Drain the chopped banana stem from the buttermilk water.
- In a pressure cooker, combine the moong dal, banana stem, turmeric powder, and 1.5 cups of fresh water.
- Pressure cook on medium heat for 3 whistles (about 10-12 minutes). Let the pressure release naturally.
- Once open, gently mash the mixture with the back of a ladle. It should be soft but not a complete paste.
Grind the Coconut Paste
- While the dal cooks, add the grated coconut, cumin seeds, green chilies, and rice flour to a blender.
- Add about 1/4 cup of water and grind to a smooth, fine paste.
Combine and Simmer
- Place the pressure cooker with the cooked dal mixture back on the stove over low heat.
- Stir in the ground coconut paste and salt. Add up to 1/4 cup more water if the kootu is too thick.
- Mix well and let it simmer gently for 5-7 minutes, allowing the raw flavor of the coconut paste to cook off. Do not let it come to a rolling boil.
Prepare the Tempering (Tadka)
- In a small pan (tadka pan), heat the coconut oil over medium heat.
- Add the mustard seeds. Once they begin to splutter, add the urad dal and fry until it turns light golden brown.
- Add the broken dried red chili, curry leaves, and asafoetida. Sauté for 30 seconds until the curry leaves are crisp and fragrant.
Finish and Serve
- Pour the hot tempering over the simmering kootu and mix well.
- Garnish with finely chopped coriander leaves.
- Serve hot with steamed rice, a dollop of ghee, and a side of papad or poriyal.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Choosing the Stem: Select a banana stem that is fresh, firm, and has a smaller diameter, as it will be more tender and have fewer fibers.
- 2Fiber Removal: Removing the fiber while slicing is crucial for a pleasant texture. A fork or skewer can help pull them out easily.
- 3Dal Consistency: Be careful not to overcook the moong dal. It should be soft enough to mash easily but still retain some texture.
- 4Coconut Flavor: For a deeper flavor, you can lightly roast the cumin seeds before grinding them with the coconut.
- 5Adjusting Thickness: The rice flour helps thicken the kootu. If you prefer a thinner consistency, you can skip it or use less.
Adapt it for your goals.
Lentil Variation
You can make this kootu with a mix of moong dal and toor dal (pigeon peas) for a slightly different texture and flavor profile.
Vegetable AdditionVegetable Addition
Add a handful of chopped yellow pumpkin (parangikai) or ash gourd (neer poosanikai) along with the banana stem for added flavor and nutrition.
No Coconut VersionNo Coconut Version
For a quicker version, skip the coconut paste. After cooking the dal and stem, simply temper and serve. It will be more like a simple dal than a kootu, but still delicious.
Spice LevelSpice Level
For a spicier kootu, add one dried red chili along with the green chilies while grinding the coconut paste.
Why this is on our healthy list.
Excellent for Digestive Health
The high fiber content in banana stem acts as a natural laxative, promoting regular bowel movements and preventing constipation. It also helps cleanse the digestive tract.
Rich in Plant-Based Protein
Moong dal is a fantastic source of vegetarian protein, which is essential for muscle repair, growth, and overall body function.
Aids in Detoxification
Banana stem juice is a diuretic, which helps flush out toxins from the body and is known to be beneficial for kidney health, particularly in preventing kidney stones.
Supports Weight Management
Being low in calories and high in fiber, this kootu keeps you feeling full for longer, reducing overall calorie intake and aiding in weight management goals.
Frequently asked questions
Yes, it is very healthy. Banana stem is incredibly rich in fiber, which aids digestion and helps in detoxification. Moong dal provides plant-based protein, and the use of minimal oil and fresh spices makes it a nutritious and balanced dish.