Recipes · Indian · Side Dishes
Kootu (South Indian Lentil-Vegetable Stew)
One serving has 242 kcal and 7 g protein, and at least a fifth of a woman's daily need of vitamin A (61%), copper (54%), manganese (54%), folate (34%), phosphorus (24%) and magnesium (22%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (156 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: mustard
Ingredients
- 100 g Pumpkin, raw
- 25 g Pigeon peas, dried
- 20 g Coconut, fresh
- 0.3 g Turmeric
- 0.5 g Cumin
- 2 g Chili peppers, green, raw
- 0.5 g Mustard seeds
- 6 g Vegetable oil
- 1.2 g Salt
Method
- Boil the toor dal in plenty of water 25-30 minutes until soft, then mash lightly.
- Simmer the pumpkin with the turmeric and a little water 8-10 minutes until tender.
- Grind the coconut, cumin and green chili into a coarse paste with a splash of water and stir into the pumpkin along with the cooked dal and salt.
- Simmer 5 minutes so everything comes together into a thick stew.
- Heat the oil, sizzle the mustard seeds until they pop, and pour the tempering over the finished kootu.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 242 kcal | 11% |
| Carbohydrates | 26 g | |
| Water | 106 mL | |
| Fiber | 6.3 g | 21% |
| Protein | 7.4 g | 15% |
| Tryptophan | 0.08 g | |
| Threonine | 0.25 g | |
| Isoleucine | 0.26 g | |
| Leucine | 0.5 g | |
| Lysine | 0.48 g | |
| Methionine | 0.09 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.54 g | |
| Tyrosine | 0.2 g | |
| Valine | 0.32 g | |
| Histidine | 0.23 g | |
| Fat | 13.5 g | |
| Monounsaturated | 1.9 g | |
| Polyunsaturated | 3.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.3 g | |
| Saturated | 7 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 0 mg | |
| Calcium | 63.4 mg | 6% |
| Copper | 0.49 mg | 54% |
| Iron | 3.2 mg | 18% |
| Magnesium | 69 mg | 22% |
| Manganese | 0.97 mg | 54% |
| Phosphorus | 167 mg | 24% |
| Potassium | 785 mg | 17% |
| Selenium | 5.5 µg | 10% |
| Sodium | 475 mg | |
| Zinc | 1.3 mg | 16% |
| Thiamin (vitamin B1) | 0.23 mg | 21% |
| Riboflavin (vitamin B2) | 0.17 mg | 15% |
| Niacin (vitamin B3) | 1.5 mg | 11% |
| Pantothenic acid (vitamin B5) | 0.68 mg | 14% |
| Pyridoxine (vitamin B6) | 0.15 mg | 12% |
| Folate (vitamin B9) | 137 µg | 34% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 11.7 mg | 3% |
| Vitamin A | 428 µg | 61% |
| Vitamin C | 14.6 mg | 19% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 12.6 µg | 14% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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