Bottle Gourd Moong Dal Kootu
A comforting South Indian stew of bottle gourd and moong dal gently simmered with coconut-spice paste and finished with an aromatic tempering. Light, wholesome, and great for everyday nutrition.
Description
Sorakkai Kootu (Bottle Gourd Kootu)
Servings: 1 bowl (≈ 250 g) | Prep: 15 mins (+ soak) | Cook: 20 mins
⚖️ Nutrition Facts
Note: Values are approximate for 100g per serving, based on USDA data using bottle gourd, moong dal, coconut, tamarind, chana dal, and tempering ingredients.
🧄 Ingredients
- ½ cup moong dal (yellow split gram), rinsed
- 1½ cups water (for dal)
- 1½–2 cups bottle gourd (sorakkai), peeled & cubed
- ¼ tsp turmeric powder
- 1 Tbsp tamarind pulp (or 1 Tbsp tamarind + ¼ cup hot water)
- Salt to taste
- 2–5 dried red chilies
- 1½ Tbsp chana dal
- ¾ tsp cumin seeds
- 4 Tbsp fresh grated coconut
- 1 Tbsp oil or ghee
- ½ tsp mustard seeds
- 1 dried red chili (for tempering)
- 1 sprig curry leaves & pinch asafoetida
🍽️ Instructions
- Pressure-cook rinsed moong dal with 1½ cups water for 2–3 whistles (or simmer in a pot until almost soft).
- Add bottle gourd cubes & turmeric. Cook until both dal and gourd are tender.
- Meanwhile, dry-roast chana dal & red chilies until golden; add cumin, cool, then grind with coconut & a splash of water to a coarse paste.
- Stir paste into the cooked dal-gourd mixture; simmer 3–5 mins. Add tamarind pulp & salt; simmer until it gently bubbles.
- Heat oil/ghee; splutter mustard, add red chili, curry leaves & asafoetida. Pour tempering over the kootu.
- Serve hot with steamed rice, chapati, or millet.
Ingredients List
-
½ cup moong dal (yellow split gram), rinsed
-
1½ cups water (for cooking dal)
-
1½ – 2 cups bottle gourd (sorakkai), peeled & cubed
-
¼ tsp turmeric powder
-
1 Tbsp tamarind pulp (or 1 Tbsp tamarind soaked in ¼ cup hot water)
-
Salt to taste
-
Spice-paste: 2 – 5 dried red chilies, 1½ Tbsp chana dal, ¾ tsp cumin seeds, 4 Tbsp grated coconut
-
Tempering: 1 Tbsp oil / ghee, ½ tsp mustard seeds, 1 dried red chili, 1 sprig curry leaves, pinch asafoetida
Additional information
| calories | 60-80, 80-100 |
|---|---|
| Carbohydrates | 5-10 |
| Cooking Method | Instant Pot, Pressure Cooker, Stove Top |
| Cuisine Type | South Indian |
| Diet Type | Diabetic-Friendly, Gulten-Free, High-Fiber, Vegan |
| Fat | 2-4 |
| Fiber | 2- 4 |
| Health Goal | Healthy lifestyle, Weight loss |
| Prep Time | 10-15 mins |
| Protein | 2-4 |
| Special Category | Festive Special, Lunch Box Ideas |
| Taste / Flavor | Mild, Spicy |
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