Spinach Kootu

Creamy, comforting, and packed with nutrition, Spinach Kootu is a traditional South Indian dish that brings wholesome flavors to your plate. This protein-rich recipe combines tender toor dal (yellow pigeon peas) and fresh spinach, simmered with aromatic spices and a luscious coconut paste for a rich, silky texture. Tempered with mustard seeds, cumin, dried red chilies, and curry leaves in fragrant coconut oil, this one-pot wonder is perfect for pairing with steamed rice or flatbreads. Ready in just under an hour, this spinach kootu recipe is a delightful blend of health and taste, making it an ideal choice for a hearty vegetarian meal.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 250 grams Fresh spinach leaves
• 100 grams Toor dal (yellow pigeon peas)
• 2 tablespoons Coconut oil
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 2 pieces Dried red chilies
• 10 leaves Curry leaves
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 50 grams Grated fresh coconut
• 2 pieces Green chilies
• 0.5 teaspoon Cumin powder
• 500 milliliters Water

Directions

Step 1

Rinse the toor dal thoroughly under running water until the water runs clear. Soak the dal in 250 ml of water for about 15 minutes.

Step 2

While the dal is soaking, clean and wash the spinach leaves thoroughly. Roughly chop them and set aside.

Step 3

In a pressure cooker, add the soaked toor dal along with the water it was soaked in, turmeric powder, and a pinch of salt. Close the lid and pressure cook for 4-5 whistles or until the dal is soft and well-cooked.

Step 4

Meanwhile, grind the fresh coconut, green chilies, and cumin powder into a smooth paste using a little water. Set this coconut paste aside.

Step 5

In a large pan, heat the coconut oil over medium heat. Add the mustard seeds and wait for them to splutter.

Step 6

Once the mustard seeds start to splutter, add the cumin seeds, dried red chilies, and curry leaves. Sauté them for a few seconds until fragrant.

Step 7

Add the chopped spinach to the pan and sauté for about 3-4 minutes or until the spinach begins to wilt.

Step 8

Add the cooked toor dal to the pan, along with its cooking liquid. Mix well to combine the spinach with the dal.

Step 9

Stir in the coconut paste and add the remaining salt. Mix everything well and let it simmer for about 5-7 minutes, stirring occasionally.

Step 10

Adjust the consistency by adding more water if needed. The kootu should have a thick, stew-like consistency.

Step 11

Check seasoning and add more salt if necessary. Stir well and remove from heat.

Step 12

Serve hot alongside steamed rice or your favorite flatbread. Enjoy your homemade spinach kootu!

Nutrition Facts

Serving size	(988.8g)

Amount per serving	% Daily Value*
Calories	893.6

Total Fat 49.3g	0%
Saturated Fat 38.5g	0%
Polyunsaturated Fat 0.5g
Cholesterol 0mg	0%
Sodium 2615.3mg	0%
Total Carbohydrate 90.1g	0%
Dietary Fiber 28.7g	0%
Total Sugars 8.4g
Protein 34.2g	0%

Vitamin D 0IU	0%
Calcium 422.7mg	0%
Iron 16.4mg	0%
Potassium 3300.5mg	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: 47.2%

Protein: 14.5%

Carbs: 38.3%