Vegetable Kootu
A comforting South Indian stew where tender moong dal and mixed vegetables are simmered in a light, creamy coconut base. Mildly spiced and incredibly easy to make.
For 4 servings
5 steps. 20 minutes total.
- 1
Step 1
- a.In a pressure cooker, combine the rinsed moong dal, ash gourd, carrot, and green beans.
- b.Add 1.5 cups of water, turmeric powder, and salt.
- c.Secure the lid and cook on medium heat for 3-4 whistles, or until the dal is soft and mushy.
- d.Let the pressure release naturally.
TIPDon't overfill the cooker. The ingredients should not go past the two-thirds mark. - 2
Step 2
- 3
Step 3
TIPBoiling after adding coconut milk can cause it to split. A gentle simmer is all you need. - 4
Step 4
- a.Heat the coconut oil in a small pan over medium heat.
- b.Add the mustard seeds and let them splutter.
- c.Add the broken dried red chili and curry leaves, and sauté for a few seconds until fragrant.
TIPHave the kootu nearby, as you'll want to pour the hot tempering over it immediately to capture all the aroma. - 5
Step 5
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a richer flavor, you can dry roast the moong dal in a pan until aromatic before pressure cooking.
- 2Feel free to use other vegetables like pumpkin, chayote squash (chow chow), or drumsticks.
- 3The consistency should be like a thick stew. If it's too thick, add a splash of hot water. If too thin, simmer for a few more minutes.
- 4Store leftovers in an airtight container in the refrigerator for up to 2 days.
Adapt it for your goals.
Vegan
This recipe is already vegan. Ensure you use coconut oil for tempering.
high proteinHigh protein
Increase the amount of moong dal to 3/4 cup and adjust water accordingly for a protein-rich version.
quickQuick
Use pre-chopped or frozen vegetables to cut down on preparation time.
jainJain
This recipe is Jain-friendly as it does not contain onion, garlic, or root vegetables like potato. You can use it as is.
Why this is on our healthy list.
Rich in Plant-Based Protein
Moong dal is an excellent source of plant-based protein, which is essential for muscle repair and growth.
High in Dietary Fiber
The combination of lentils and various vegetables provides ample dietary fiber, which aids digestion and promotes gut health.
Good for Heart Health
This recipe is low in saturated fat and sodium, making it a heart-friendly choice. The fiber from dal can also help manage cholesterol levels.
Packed with Vitamins
Vegetables like carrots and green beans supply essential vitamins like Vitamin A and C, which are important for immunity and skin health.
Frequently asked questions
Yes, Vegetable Kootu is very healthy. It's packed with protein from dal, fiber from vegetables, and uses minimal oil. The use of light coconut milk keeps the saturated fat content low.