Low Sodium Spinach Kootu

Discover the wholesome goodness of Low Sodium Spinach Kootu, a comforting South Indian dish that blends tender spinach and protein-rich toor dal with the creamy richness of freshly grated coconut. This healthy recipe is perfect for those looking to reduce sodium intake without compromising on flavor, as it relies on aromatic spices like cumin, turmeric, and a touch of green chili for a naturally vibrant taste. Finished with a fragrant tempering of curry leaves and coconut oil, this gluten-free, vegetarian kootu pairs beautifully with steamed rice or works as a hearty side. Ready in just over 30 minutes, this nutritious dish is ideal for quick weeknight dinners or as an addition to a balanced meal.

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup Toor dal (split pigeon peas)
• 2 cups Spinach, fresh or frozen (chopped)
• 1 cup Coconut, freshly grated or unsweetened shredded
• 0.25 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 2 Green chilies (adjust to taste), slit or chopped
• 2 cups Cooked rice (optional, for serving)
• 1 tablespoon Coconut oil
• 0.5 teaspoon Mustard seeds
• 8 leaves Curry leaves

Directions

Step 1

Rinse the toor dal thoroughly under running water until the water runs clear. Soak for 10 minutes if you have time (optional).

Step 2

In a medium saucepan or pressure cooker, combine the rinsed toor dal with 2.5 cups of water and turmeric powder. Cook until the dal becomes soft and mushy. If using a saucepan, this may take about 20-25 minutes. In a pressure cooker, it typically takes 2-3 whistles. Set aside once cooked.

Step 3

Meanwhile, wash and chop the spinach finely if using fresh. If using frozen spinach, ensure it is thawed and drained.

Step 4

Grind the grated coconut, cumin seeds, and green chilies into a coarse paste. You can add 1-2 tablespoons of water if needed to make blending easier.

Step 5

In a large pan or wok, heat the coconut oil over medium heat. Add mustard seeds and let them splutter. Then add curry leaves and sauté for a few seconds until aromatic.

Step 6

Add the chopped spinach to the pan and sauté for 2-3 minutes until it wilts. If using frozen spinach, sauté until warmed through.

Step 7

Lower the heat and add the cooked toor dal to the spinach. Stir well to combine.

Step 8

Add the ground coconut paste to the pan and mix thoroughly. If the mixture is too thick, adjust the consistency by adding a small amount of water. Simmer for 5 minutes, stirring occasionally.

Step 9

Turn off the heat and serve the Low Sodium Spinach Kootu warm with cooked rice or as a side dish.

Nutrition Facts

Serving size	(1193.4g)

Amount per serving	% Daily Value*
Calories	1890.1

Total Fat 61.4g	0%
Saturated Fat 48.7g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 398.1mg	0%
Total Carbohydrate 277.3g	0%
Dietary Fiber 53.3g	0%
Total Sugars 15.9g
Protein 72.5g	0%

Vitamin D 0IU	0%
Calcium 650.6mg	0%
Iron 25.6mg	0%
Potassium 5915.7mg	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: 28.3%

Protein: 14.9%

Carbs: 56.8%