The Zucchini kootu recipe is very healthy and tasty and is an ideal dish, especially for lunch. The recipe that is part of the tradition of South Indian cuisine which involves chunks of lentils being cooked in a thick gravy made from freshly ground spices is modified in this dish by including zucchini.
For the people who always want to eat vegetables that are not just tasty but also very healthy, then Zucchini Kootu is perfect for you. The following Kootu recipe is quite easy and delicious and nutritionally very enriched; therefore, it can be used to prepare a nutritious meal.
Kootu recipes and dishes have a special status among South Indian foods and have been cooked for many hundreds of years. Earlier, Kootu was made by steaming or boiling vegetables in a lentil-based curry along with coconut and spices garnished with it. Kootu means ‘to mix’ in Tamil and therefore, the preparation is all about mixing vegetables and lentils. This dish has gone through generations and through the various forms it has incorporated different vegetables; zucchini is relatively new and the recipe affords the dish a rather mild and gentle flavoring. The general appearance of the Zucchini Kootu recipe is a carry-out of how South Indian foods allow the use of both the old and new methodologies.
Ingredients
For the Lentil Gravy:
- 1/2 cup yellow split mung dhal (dal moong)
- 2 cups water
- 1/4 tsp ground turmeric (powder)
- Take Salt as your taste
For the Zucchini Kootu:
- 2 medium-sized zucchinis, diced
- 1/2 cup grated coconut
- 2 teaspoons cumin seeds
- 2-3 green chilies
- 1 teaspoon black peppercorns
- 1 tablespoon rice flour (optional, for thickening)
- Two tbsp. of coconut oil
- 1 tsp of mustard grains
- 1 teaspoon urad dal (split black gram)
- A pinch of asafoetida (hing)
- A few curry leaves
- 1/4 teaspoon turmeric powder
Garnishing:
- Fresh coriander leaves, chopped
Instructions
Cook the Lentils
- Wash the moong dal well under fresh water, and drain off the excess water.
- Add salt and a pinch of turmeric in a pot and boil the dal mong (yellow split mung dhal)
- In the case of the dal, let the water come to a boil and then continue cooking on medium heat until the dal is completely soft and mushy. This should take 15 to 20 minutes. If necessary, you can use a pressure cooker to speed up the process of cooking.
- After cooking the dal lightly mash it and keep it aside.
Prepare the Coconut Spice Paste
- Take a grinder and add diced coconut, cumin seeds, green chilies, and black peppercorns to the grinder and blend it.
- Pour a little water into it and mix it until it has a paste-like consistency. Set aside.
Cook the Zucchini
- In a large pan, melt 1 tablespoon of coconut oil until it is hot but not smoking, over medium heat.
- Sauté some diced zucchini and cook for 5-7 minutes in coconut oil until the zucchini begins to become tender.
- 3. Put the turmeric powder into it and mix up well.
Combine Ingredients
- Now pour the cooked moong dal into the pan with the zucchini.
- Add the coconut spice paste to the pan and stir them properly.
- However, if the mixture is too thick, you need to dilute it by adding a little water to the mixture.
- After boiling, allow the mixture to cook further for another 5 minutes. If using rice flour for thickening, dissolve it in a little hot water and mix it to the kootu at this stage. Stir well.
Tempering
- In another pan, warm the remaining 1 tablespoon of coconut oil on low flame.
- Put the mustard grains in the coconut oil and allow them to pop.
- It is better to add some urad dal, and asafetida, and curse the leaves with it. Let it fry until the urad dal is lightly golden brown.
- Finally, pour this tempering over the prepared zucchini kootu and mix it well.
Garnish and Serve
- Serve the dish with crispy chips and garnish it with freshly chopped coriander leaves.
- You can consume this Zucchini Kootu hot accompanied with rice or as a side dish with chapati or dosa.
Serving Suggestions
Drinking curries with rice always makes a well-balanced and tasty meal and as for Zucchini Kootu – it is perfect to serve it with steamed rice. It can also be prepared as an accompaniment with chapati dosa or any other flatbread to boost the taste of your meal. Zucchini Kootu can also be enjoyed on its own in a bowl and it makes a satisfying lunch or dinner meal.
Nutrient Facts (Per 100g)
- Calories: 75
- Carbohydrates: 12g
- Protein: 3g
- Fat: 2g
- Fiber: 3g
Final Thoughts
Zucchini Kootu is the perfect example of how authentic recipes can be modified in the modern world and use almost all the same ingredients as ancient ones. The prepared kootu is clear evidence that the traditional cuisines of the southern region of India are full of variation which consists of graphic images of preparing nutritious dishes from zucchini and lentils. Here is a recipe from the Recipezious Team; enjoy your meal with your families and friends since it is full of nutrition.
For Recipezious Team
At Recipezious, our mission is to bring you the best of traditional and modern recipes, meticulously crafted to delight your taste buds and nourish your body. We love sharing our passion for cooking and invite you to try our recipes, like this Zucchini Kootu. If you enjoyed this recipe, please like, share, and let us know your thoughts. Follow us for more delicious recipes and culinary inspiration!