Low Fat Spinach Kootu

Delight in the wholesome goodness of **Low Fat Spinach Kootu**, a nutritious South Indian side dish that marries tender spinach, protein-packed yellow moong dal, and a touch of aromatic spices for a heartwarming meal. This low-fat recipe features a flavorful coconut and cumin paste, which lends a creamy texture without adding excess calories. The dish is finished with a traditional tempering of mustard seeds, urad dal, dried red chilies, and fragrant curry leaves, all sizzled in a teaspoon of coconut oil for a burst of flavor. Perfect as a healthy accompaniment to steamed rice or as part of a balanced meal, this quick and easy recipe is a must-try for anyone looking to enjoy delicious, plant-based cooking without compromise. With its rich nutrients, minimal oil, and vibrant taste, this spinach kootu makes clean eating both satisfying and flavorful.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 250 grams Spinach leaves (fresh, chopped)
• 100 grams Yellow moong dal (split yellow lentils)
• 0.25 teaspoons Turmeric powder
• 1 teaspoons Salt
• 600 milliliters Water
• 2 tablespoons Coconut (grated)
• 1 teaspoons Cumin seeds
• 2 pieces Green chilies (adjust to taste)
• 1 teaspoons Coconut oil
• 0.5 teaspoons Mustard seeds
• 0.5 teaspoons Urad dal
• 1 pieces Dried red chilies
• 8 leaves Curry leaves

Directions

Step 1

Rinse the yellow moong dal thoroughly and soak it for 10 minutes while you prepare the other ingredients.

Step 2

Add the soaked moong dal, turmeric powder, and 300 milliliters of water to a pressure cooker. Cook over medium heat until 2 whistles, or until the dal is soft. Set aside.

Step 3

While the dal is cooking, wash the spinach leaves thoroughly and chop them finely.

Step 4

In a small blender or food processor, grind the grated coconut, cumin seeds, and green chilies with 2 tablespoons of water to form a smooth paste. Set aside.

Step 5

In a heavy-bottomed pan, combine the cooked moong dal, chopped spinach, and the remaining 300 milliliters of water. Simmer on medium heat for 5-7 minutes until the spinach is cooked through.

Step 6

Stir in the coconut paste and salt, mixing well. Simmer for another 3-4 minutes and remove from heat.

Step 7

In a small skillet, heat the coconut oil over medium heat. Add mustard seeds and let them splutter. Then add urad dal, dried red chilies (broken into halves), and curry leaves. Fry them for 30 seconds to release their aroma.

Step 8

Pour the tempering over the spinach-dal mixture and stir gently to combine.

Step 9

Serve the Low Fat Spinach Kootu hot with steamed rice or as a side dish to your main meal.

Nutrition Facts

Serving size	(1097.3g)

Amount per serving	% Daily Value*
Calories	659.6

Total Fat 22.8g	0%
Saturated Fat 16.5g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 2618.4mg	0%
Total Carbohydrate 85.3g	0%
Dietary Fiber 20.4g	0%
Total Sugars 9.8g
Protein 36.2g	0%

Vitamin D 0IU	0%
Calcium 415.3mg	0%
Iron 15.5mg	0%
Potassium 3160.7mg	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: 29.7%

Protein: 20.9%

Carbs: 49.4%