Mixed Vegetable Kootu

Mixed vegetable kootu / 7 veggie kootu is prepared during the festival of Thiruvathirai which is celebrated in South India.This kootu is prepared by using 7 kinds of vegetables available during that season and served along with kali

Ingredients - serves  4

Vegetables cut in medium size pieces

• Carrot - 1/2 cup
• Beans - 1/2 cup
• Squash - 1/2 cup
• Peas - 1/4 cup
• Sweet potato - 1/2 cup
• Mochai kottai - 1/4 cup (I used broad beans)
• Potato - 1/2 cup
• Cooked toor dhal - 1/4 cup
• Grated coconut - 2 tbsp
• Spice powder - 1 1/2 tbsp
• Mustard seeds - 1/2 tsp
• Tamarind juice - 1/2 cup
• Sambar powder - 1 tsp
• Turmeric powder - 1/4 tsp
• Asafoetida pinch
• Curry leaves few
• Oil - 1 tbsp
• Salt to taste

Method

• Soak lemon sized tamarind in 1/2 cup warm water for 15 minutes and strain to get pulp
• Grind grated coconut along with spice powder by adding little water and keep it aside
• Put the vegetable in heavy bottomed pan and add 2 cups of water, turmeric powder,salt and sambar powder
• Cook the vegetable until soft and add tamarind juice, allow it to boil
• Now add grounded paste & cooked dhal and mix well
• Heat a separate pan with 1 tbsp of oil and mustard seeds, curry leaves & asafoetida, when it pops pour it over the kootu

Tip

• Use any vegetable that is available - ash gourd, cluster beans,raw banana, yam etc

Nutritional Information

• Carrots are rich in Carotenes. Carrots are also excellent source of fibre, vitamin K, B6 and C
• Beans are low in fat and excellent source of protein, fiber, and complex carbohydrates
• Potatoes are rich in potassium, niacin, vitamin B6 and C, fiber
• Sweet potatoes are good source of vitamins  and rich in Carotenes
• Broad beans are rich in fibre & potassium
• Green peas is loaded with Antioxidants and Anti-inflammatory nutrients
• Squash is rich in carotene, omega3 fatty acids and folate
• Per serving = 200 calories approximately