Recipes

South Indian Lentil Kootu

Name: South Indian Lentil Kootu
Prep time: 25 min
Cook time: 30 min
Total time: 55 min
Ingredients: 0.5 cup red lentils; 0.5 cup hulled, split pigeon peas (toor dal); 0.5 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; 0.25 cup frozen peas; 0.25 teaspoon ground turmeric; 1 tablespoon crushed red pepper flakes; salt to taste; 0.25 cup grated fresh coconut

3.6

(11)

7 Reviews

3 Photos

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

Recipe by Tarama

Published on April 3, 2019

3

Prep Time:

25 mins

Cook Time:

30 mins

Total Time:

55 mins

Servings:

4

Yield:

4 servings

Jump to Nutrition Facts

Ingredients

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

Directions

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.
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.