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

Broccoli Carrot Kottu

Broccoli and carrot cooked in lentil and coconut gravy

Ingredients - Serves 4

• Broccoli florets - 1 cup
• Chopped carrots - 1 cup
• Toor dhal - 1/4 cup
• Grated coconut - 2 tbsp
• Red chillies - 2 nos
• Cumin seeds - 1 tsp
• Turmeric powder - 1/4 tsp
• Mustard seeds - 1 tsp
• Asafoetida pinch
• Curry leaves few
• Oil - 1 tbsp
• Salt to taste

Method

• Pressure cook the dhal with 1 cup of water for 3 whistles and keep it aside 
• Grind coconut, red chillies and cumin seeds in a mixer into a smooth paste
• Heat the pan with oil add asafoetida, mustard seeds and when it pops add broccoli, carrots, turmeric powder, curry leaves and salt
• Sprinkle little water to cook the veggies
• Once veggies are cooked add cooked dhal, require salt and coconut paste
• Bring it to boil and serve hot with rice

Nutritional Information

• Broccoli is rich in vitamins, minerals and fibre
• Broccoli is loaded with antioxidants and it helps prevent certain types of cancer
• Per serving = 115 calories approximately

Purple Cabbage Kootu

Purple cabbage cooked in spicy coconut-yogurt sauce

Ingredients - Serves 4

• Chopped Purple cabbage - 1 cup
• Bengal gram dhal - 1 tbsp
• Jeera - 1 tsp
• Grated coconut - 1/4 cup
• Green chillies - 2 nos
• Yogurt / curd - 1/2 cup
• Mustard seeds - 1/2 tsp
• Turmeric powder - 1/4 tsp
• Curry leaves few
• Oil - 1 tbsp
• Salt to taste

Method

• Soak bengal gram dhal in 1/4 cup of water for 15 minutes
• Boil 1 cup of water in a pan and add chopped cabbage, salt and turmeric powder
• Cook the cabbage until soft
• Grind soaked dhal, coconut, chillies and jeera into a smooth paste
• Add the grounded paste to the cooked cabbage and allow it to boil for 5 minutes
• Heat a pan with oil and add mustard seeds and curry leaves
• Add the seasoning to the kootu
• Now add well beaten yogurt to the kootu and mix well (after adding yogurt do not boil the kootu)
• Serve hot with rice

Nutritional Information

• Purple cabbage have antioxidants, and anti-inflammatory properties
• Purple cabbage is rich in Vitamin C
• Per serving = 100 calories approximately

Brinjal / Eggplant Cowpea kootu

Brinjal / Eggplant cowpea kootu is a tasty side dish for rice. This kootu is a little different from the regular varieties, as this is made of roasted urad dhal.

Ingredients - Serves 4

• Brinjal - 250 grms
• Cowpea (karamani) - 1/2 cup cooked
• Tamarind juice - 1/2 cup
• Urad dhal - 3 tbsp
• Coriander seeds - 2tsp
• Red chilli - 2 to 3
• Coconut grated - 1/4 cup
• Turmeric powder - 1/4 tsp
• Mustard seeds - 1/2 tsp
• Curry leaves - few
• Asafoetida - pinch
• Kootu vadaam / Vathal (optional) - 1/2 cup fried in little oil
• Oil - 2 tbsp
• Salt to taste

Method

• Fry cowpea / karamani in a dry pan for few minutes and pressure cook it for 2 whistles
• Cut brinjal into medium size pieces
• Heat 1 tbsp of oil in the pan and fry urad dhal, dry chilli, coriander seeds and grated coconut till golden brown
• Cool it and grind in to a smooth paste by adding water
• Heat 1 tbsp of oil in the pan, add mustard and curry leaves when it pops add brinjal and fry for few minutes
• Add tamarind juice, turmeric powder, asafoetida and salt 
• Let it boil for few minutes until brinjal is cooked well
• Now add the grounded paste to the cooked brinjal
• Bring it to boil, add cooked cowpea ( karamani) and kootu vadaam / vathal
• Serve hot with rice

Nutritional Information

• Brinjal / Eggplant is very low in calories and fats but is rich in soluble fibre content
• It contains good amount of B-complex and minerals
• Purple brinjal has significant amount of antioxidants that help protect against aging, cancer and inflammation
• Cowpea / Karamani is a good source of fibre, folate and iron
• High fibre content plays an important role in controlling diabetes
• 4 servings = 790 calories approximately