Heart-Healthy Spinach Kootu

Indulge in the comforting flavors of Heart-Healthy Spinach Kootu, a wholesome South Indian dish that's as nutritious as it is delicious. Packed with protein-rich toor dal and nutrient-loaded spinach, this easy-to-make recipe is simmered with a fragrant blend of cumin, green chilies, and freshly grated coconut for a burst of flavor in every bite. A touch of turmeric and black pepper adds warmth and depth, while a tempering of mustard seeds, curry leaves, and asafoetida elevates its savory appeal. With minimal oil and an optional low-sodium approach, this creamy spinach kootu is perfect for a balanced, heart-smart meal. Serve it over steamed brown rice or pair it with chapati for a nourishing side dish that’s sure to delight!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 0.5 cup Toor dal (split pigeon peas)
• 3 cups Spinach leaves (fresh, washed, and chopped)
• 0.25 teaspoon Turmeric powder
• 0.5 teaspoon Salt (optional or low sodium)
• 0.25 cup Coconut (freshly grated, unsweetened)
• 1 teaspoon Cumin seeds
• 2 small Green chilies
• 0.5 teaspoon Black peppercorns
• 6 leaves Curry leaves
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Urad dal (split black gram)
• 1 pinch Asafoetida (hing)
• 1 teaspoon Oil (heart-healthy, such as avocado or olive oil)
• 2 cups Water

Directions

Step 1

Rinse the toor dal under running water until the water runs clear. Soak it in enough water for 10 minutes while you prep the other ingredients.

Step 2

In a medium saucepan, cook the toor dal with 2 cups of water, turmeric powder, and a pinch of salt (if using). Bring it to a boil and then reduce the heat to low. Simmer for 15-20 minutes or until the dal is soft and mushy. Mash it slightly and set aside.

Step 3

In a blender or mortar and pestle, make a paste by grinding the coconut, cumin seeds, green chilies, and black peppercorns with a few tablespoons of water. Set the paste aside.

Step 4

In a deep pan, heat the oil over medium heat. Once hot, add mustard seeds and let them pop. Add the urad dal and stir until lightly golden. Toss in the curry leaves and a pinch of asafoetida.

Step 5

Add the chopped spinach to the pan and sauté for 2-3 minutes until it wilts slightly.

Step 6

Pour the cooked toor dal into the pan and mix well. Let the mixture simmer for 3-4 minutes until the flavors combine.

Step 7

Stir in the coconut-spice paste and mix thoroughly. Adjust the consistency by adding a little water if the kootu seems too thick.

Step 8

Simmer for another 2-3 minutes on low heat. Taste and adjust with additional salt (if needed).

Step 9

Serve warm with steamed brown rice or as a side dish to a main course.

Nutrition Facts

Serving size	(859.5g)

Amount per serving	% Daily Value*
Calories	681.9

Total Fat 28.4g	0%
Saturated Fat 18.9g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 1300.1mg	0%
Total Carbohydrate 85.9g	0%
Dietary Fiber 26.8g	0%
Total Sugars 7.9g
Protein 31.6g	0%

Vitamin D 0IU	0%
Calcium 333.3mg	0%
Iron 13.3mg	0%
Potassium 2820.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.2%

Protein: 17.4%

Carbs: 47.4%