Mixed Vegetable Kootu

May 25, 2023May 25, 20230 2
Mixed Vegetable Kootu recipe with Coconut Milk
in Vegetarian

Prep

25 min

Cook

25 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 cup grated unsweetened coconut ( fresh or frozen )
1 cup firmly packed cilantro leaf
1/2 cup low-fat coconut milk
5 garlic cloves , peeled
1 serrano chili , stemmed and seeded
1 tablespoon ground coriander
1 teaspoon cayenne pepper
2 medium carrots , cut into 1/4-inch diagonal slices
1 medium sweet potato , peeled and cut into 1/4-inch rounds
1/2 head medium cauliflower , cut into florets
1/4 lb green beans
2 tablespoons coconut oil
1 teaspoon mustard seeds
8 curry leaves ( optional )

Nutrision Information

Servings Per Recipe
4
Calories
242
Sugar
6g
Fat
15g
Mixed Vegetable Kootu is a traditional South Indian dish that is perfect for a healthy, vegetarian meal. Kootu means a vegetable and lentil dish typically made with vegetables like beans, pumpkin, or bottle gourd. This recipe uses a variety of vegetables such as sweet potato, cauliflower, and green beans. The dish is cooked in coconut milk and flavoured with spices, giving it a rich and creamy taste. This is a savoury dish that is usually served with rice or bread. It is a popular dish during festivals and celebrations in South India.

Instructions

1.Grind coconut, cilantro, garlic cloves, serrano chili, coriander, and cayenne into a smooth paste with some water.
2.Boil green beans, cauliflower, carrots, and sweet potato in a large pot until tender.
3.Add the ground paste and mix well.
4.Cover and simmer for 10 minutes, stirring occasionally.
5.In a separate pan, heat coconut oil and add mustard seeds and curry leaves.
6.When mustard seeds splutter, pour it over the vegetable mixture and mix well.
7.Serve hot with rice or bread.

PROS

Mixed Vegetable Kootu is a healthy and delicious way to add more vegetables to your diet.
The vegetables are cooked in coconut milk and flavoured with spices and herbs, making it a flavourful dish.
It is also vegan and gluten-free.

CONS

The dish may take some time to prepare, especially if you are cutting the vegetables into small pieces.
It may be difficult to find fresh curry leaves and serrano chili in some areas.

HEALTH & BENEFITS

Mixed Vegetable Kootu is a nutrient-rich dish that is low in calories and high in fibre, thanks to the vegetables and coconut milk. The spices used in the recipe, such as coriander and cayenne, have anti-inflammatory properties and may also help reduce cholesterol levels.

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