Chow Chow Kootu

A light, wholesome kootu of chow chow and moong dal simmered with coconut-cumin paste, finished with a fragrant South Indian tempering—perfect for everyday meals or lunch boxes.

Categories: Anything, Curry Tag: chow chow

Description

Chow Chow Kootu (Chayote Moong Dal Kootu)

Servings: 1 bowl (≈ 250 g) | Prep: 15 mins | Cook: 25 mins

Vegan Gluten-Free High-Fiber Diabetic Friendly Stove Top South Indian

⚖️ Nutrition Facts

86 kcal

Calories

10.1 g

Carbohydrates

3.3 g

Protein

3.2 g

Fats

2.5 g

Fiber

0.6 mg

Iron

170 mg

Sodium

Note: Values are approximate for 100g per serving, based on USDA data using chayote, moong dal, coconut, shallots, spices, and tempering ingredients.

🧄 Ingredients

1 medium chow chow (chayote), peeled & diced
½ cup yellow moong dal, rinsed
⅛ tsp turmeric powder
1 tsp sambar powder
4 small onions/shallots, sliced
Salt to taste
1½–2 cups water

🌀 To grind: ½ cup grated coconut, 2 dry red chilies, 1 tsp cumin seeds, 1 tsp rice flour
🌿 Tempering: 1 Tbsp coconut oil, 1 tsp mustard seeds, 1 tsp urad dal, 1 sprig curry leaves

🍽️ Instructions

Pressure-cook chow chow, moong dal, turmeric, sambar powder, onions, salt & water for 3 whistles (or until dal is soft).
Grind coconut, red chilies, cumin & rice flour to a smooth paste with a little water.
Open cooker; add the paste and simmer 5 mins until thick and fragrant.
Heat coconut oil; splutter mustard, add urad dal & curry leaves. Pour tempering over kootu.
Serve hot with steamed rice, chapati, or millet.

Note: Nutritional values are approximate and based on USDA data per serving (100 g).

Ingredients List

Chow chow (chayote) – 1 medium, peeled & diced
Yellow moong dal – ½ cup
Sambar powder – 1 tsp
Turmeric powder – ⅛ tsp
Small onions / shallots – 4, sliced
Salt – to taste
Water – 1½–2 cups

To grind

Fresh coconut – ½ cup, grated
Dry red chilies – 2
Cumin seeds – 1 tsp
Rice flour – 1 tsp

Tempering

Coconut oil – 1 Tbsp
Mustard seeds – 1 tsp
Urad dal – 1 tsp
Curry leaves – 1 sprig

Additional information

calories	80-100
Carbohydrates	10-15
Cooking Method	Pressure Cooker, Stove Top
Cuisine Type	South Indian
Diet Type	Anything, Diabetic-Friendly, Gulten-Free, High-Fiber, Veg, 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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