South Indian Lentil Kootu

May 15, 2023May 15, 20230 1
South Indian Lentil Kootu recipe with red lentils, pigeon peas, yellow split peas and vegetables
in Vegetarian

Prep

30 min

Cook

20 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 cup red lentils
1/2 cup hulled , split pigeon peas ( toor dal )
1/2 cup yellow split peas
2 cups water
2 tablespoons vegetable oil
1 teaspoon mustard seed
4 leaves fresh curry leaves
1 carrot , peeled and diced
1 zucchini , sliced
1/4 cup frozen peas
1/4 teaspoon ground turmeric
1 tablespoon crushed red pepper flakes
salt to taste
1/4 cup grated fresh coconut

Nutrision Information

Servings Per Recipe
4
Calories
348
Sugar
6g
Fat
11g
South Indian Lentil Kootu is a traditional dish from the South Indian cuisine which is popular during festivals and special occasions. It is a comforting and homely dish that is often made at home by mothers and grandmothers. The dish is mainly made with lentils, split peas, and vegetables such as carrots, zucchini, and peas. The key ingredient is the coconut which adds a nutty and creamy flavor to the dish. The lentil kootu is typically served with steamed rice, flatbread, or dosa. It is a hearty and wholesome dish that can be enjoyed by people of all ages and tastes.

Instructions

1.Rinse and soak the lentils and split peas in water for 20 minutes.
2.Heat oil in a pan, add mustard seeds and curry leaves. Let them crackle.
3.Add the diced carrots and sliced zucchini. Saute for 2-3 minutes.
4.Add frozen peas, stir and cook for another 1 minute.
5.Add the soaked lentils and split peas, turmeric, red pepper flakes, salt and 2 cups water. Stir and bring to a boil.
6.Reduce the heat and let it simmer for 10 to 15 minutes until the lentils and split peas are cooked.
7.Add grated coconut and serve hot with rice or flatbread.

PROS

South Indian Lentil Kootu is a flavorful and nutritious dish that is packed with protein, fiber and vitamins.
It is a vegetarian, gluten-free and dairy-free dish that is easy to make and can be served as a main course or a side dish.

CONS

The lentil kootu requires some preparation time for soaking, chopping vegetables and cooking.
It may not be suitable for people who are allergic to legumes or coconut.

HEALTH & BENEFITS

The South Indian Lentil Kootu is a healthy dish that provides essential nutrients such as protein, fiber, iron, folate, vitamin C and beta-carotene. Lentils and split peas are low-fat sources of plant-based protein that can help in weight management and reduce the risk of chronic diseases such as diabetes, heart disease and cancer. The vegetables such as carrots and zucchini add vitamins and antioxidants to the dish and can boost the immune system and eye health. Coconut is a rich source of healthy fats and fiber that may reduce cholesterol levels and improve gut health.

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