South Indian Lentil Kootu


A very South Indian dish that is quick to make and easy on the stomach.

Prep Time:
25 mins
Cook Time:
30 mins
Total Time:
55 mins
4 servings


  • ½ cup red lentils

  • ½ cup hulled, split pigeon peas (toor dal)

  • ½ cup yellow split peas

  • 2 cups water

  • 2 tablespoons vegetable oil

  • 1 teaspoon mustard seed

  • 4 leaves fresh curry leaves

  • 1 carrot, peeled and diced

  • 1 zucchini, sliced

  • ¼ cup frozen peas

  • ¼ teaspoon ground turmeric

  • 1 tablespoon crushed red pepper flakes

  • salt to taste

  • ¼ cup grated fresh coconut


  1. Bring the red lentils, pigeon peas, split yellow peas, and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the peas are tender, about 30 minutes. Add more water if needed to keep them from drying out.

  2. Meanwhile, heat the vegetable oil in a large skillet over medium heat. Stir in the mustard seeds, and cook until they begin to sputter and pop, about 2 minutes. Stir in the curry leaves until wilted, then add the carrot, and cook for 5 minutes. Add the zucchini, peas, turmeric, red pepper flakes, and salt. Cook and stir until the vegetables have softened, about 5 minutes. Stir in the cooked peas and coconut to serve.

Nutrition Facts (per serving)

315 Calories
10g Fat
43g Carbs
16g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 315
% Daily Value *
Total Fat 10g 13%
Saturated Fat 3g 14%
Sodium 32mg 1%
Total Carbohydrate 43g 15%
Dietary Fiber 11g 38%
Total Sugars 4g
Protein 16g
Vitamin C 18mg 92%
Calcium 62mg 5%
Iron 4mg 22%
Potassium 551mg 12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.