Heart-Healthy Cabbage Kootu

Indulge in the wholesome goodness of Heart-Healthy Cabbage Kootu, a comforting South Indian dish that's as nutritious as it is delicious. This one-pot recipe combines tender cabbage and protein-packed moong dal, simmered with warming turmeric and a creamy coconut-cumin paste for a burst of flavor. The fragrant tempering of mustard seeds, curry leaves, and a hint of asafoetida adds an aromatic touch, making it irresistibly satisfying. Packed with fiber, vitamins, and healthy fats, this dish is perfect for a balanced meal. Serve it with steamed rice or enjoy it on its own for a light yet hearty gluten-free and vegetarian delight. With just 15 minutes of prep and 25 minutes of cooking, this quick, heart-healthy recipe is bound to become a weeknight favorite!

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 cups Cabbage
• 0.5 cup Moong dal (split yellow lentils)
• 2 cups Water
• 0.25 teaspoon Turmeric powder
• 1 teaspoon Salt
• 0.5 cup Coconut (freshly grated)
• 1 teaspoon Cumin seeds
• 1 whole Green chili
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Urad dal (black gram split)
• 8 leaves Curry leaves
• 1 tablespoon Olive oil
• 0.25 teaspoon Asafoetida (hing)
• 2 tablespoons Coriander leaves (chopped)

Directions

Step 1

Wash and chop the cabbage finely.

Step 2

Rinse the moong dal under cold water until the water runs clear.

Step 3

In a medium saucepan, combine the cabbage, moong dal, water, turmeric powder, and salt. Bring to a boil, then reduce the heat and simmer for about 15 minutes or until the dal is cooked and the cabbage is tender.

Step 4

In a blender, combine the freshly grated coconut, cumin seeds, and green chili. Add a little water and blend to make a smooth paste. Set aside.

Step 5

Once the dal and cabbage are cooked, add the coconut paste to the mixture and simmer for another 3-5 minutes, stirring occasionally.

Step 6

In a small pan, heat the olive oil over medium heat. Add mustard seeds and allow them to splutter.

Step 7

Add urad dal and curry leaves to the pan and sauté until the dal turns golden brown.

Step 8

Add asafoetida to the pan and stir for a few seconds before removing from heat.

Step 9

Pour the tempering over the cabbage kootu and mix well.

Step 10

Garnish with chopped coriander leaves and serve hot.

Nutrition Facts

Serving size	850 grams (850.0g)

Amount per serving	% Daily Value*
Calories	701

Total Fat 30.20g	39%
Saturated Fat 14.50g	73%
Polyunsaturated Fat 1.40g
Cholesterol 0mg	0%
Sodium 2441mg	106%
Total Carbohydrate 82.90g	30%
Dietary Fiber 18.40g	66%
Total Sugars 9.20g
Protein 30.30g	61%

Vitamin D 0IU	0%
Calcium 243mg	19%
Iron 12mg	66%
Potassium 1905mg	41%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.5%

Protein: 16.7%

Carbs: 45.8%