Low Carb Spinach Kootu

Elevate your low-carb meal plan with this flavorful Low Carb Spinach Kootu—a South Indian-inspired comfort dish that’s as nutritious as it is delicious! Packed with tender spinach, creamy moong dal, and a fragrant blend of freshly ground coconut, cumin, and green chili, this dish delivers bold flavors while staying keto-friendly. Seasoned with turmeric, garlic, and curry leaves, and cooked in heart-healthy coconut oil, this kootu offers the perfect balance of spice and earthiness. Ready in just 30 minutes, it’s a wholesome and versatile option that pairs beautifully with cauliflower rice, low-carb roti, or can be savored on its own. Perfect for anyone seeking a healthy, plant-based, and gluten-free meal option that doesn’t compromise on taste!

Nutriscore Rating: 65/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 250 grams Spinach (fresh or frozen, chopped)
• 50 grams Coconut (grated, unsweetened)
• 50 grams Moong dal (split yellow gram, cooked until soft)
• 1 piece Green chili (slit)
• 1 teaspoon Cumin seeds
• 1 teaspoon Mustard seeds
• 0.5 teaspoon Turmeric powder
• 8 leaves Curry leaves (fresh)
• 1 piece Red chili (dried, optional)
• 1 teaspoon Garlic (minced or crushed)
• 2 teaspoons Coconut oil
• 0.5 teaspoon Salt
• 100 milliliters Water

Directions

Step 1

Wash the spinach thoroughly under running water. If using fresh spinach, roughly chop the leaves. If using frozen spinach, thaw it beforehand.

Step 2

Cook the moong dal in water until soft and mushy. Set it aside.

Step 3

In a blender or food processor, grind the grated coconut, green chili, and cumin seeds into a coarse paste. Add a tablespoon of water if needed for smoother blending. Set aside.

Step 4

Heat coconut oil in a medium-sized pan over medium heat. Once the oil is hot, add mustard seeds and let them splutter.

Step 5

Add the curry leaves, dried red chili (if using), and minced garlic to the pan. Sauté for 30 seconds until aromatic.

Step 6

Add the chopped spinach to the pan and sprinkle in the turmeric powder and salt. Sauté for 2-3 minutes until the spinach wilts down.

Step 7

Pour in 100 milliliters of water and let the spinach simmer for 5 minutes on medium heat.

Step 8

Add the cooked moong dal and the coconut-spice paste to the pan. Mix everything well and allow the mixture to cook for another 5 minutes.

Step 9

Adjust salt to taste. If the consistency is too thick for your liking, add a small amount of water to thin it out.

Step 10

Remove from heat and serve warm with cauliflower rice, keto-friendly roti, or enjoy as is for a delicious low-carb meal.

Nutrition Facts

Serving size	(541.3g)

Amount per serving	% Daily Value*
Calories	598.2

Total Fat 48.0g	0%
Saturated Fat 38.5g	0%
Polyunsaturated Fat 0.5g
Cholesterol 0mg	0%
Sodium 1407.7mg	0%
Total Carbohydrate 35.8g	0%
Dietary Fiber 17.1g	0%
Total Sugars 7.6g
Protein 15.2g	0%

Vitamin D 0IU	0%
Calcium 350.4mg	0%
Iron 12.2mg	0%
Potassium 2248.5mg	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: 67.9%

Protein: 9.6%

Carbs: 22.5%