High Protein Cabbage Kootu

Elevate your meal prep with this wholesome High Protein Cabbage Kootu, a comforting South Indian staple that combines tender cabbage and creamy toor dal for a nutrition-packed dish. This protein-rich recipe is infused with aromatic spices like cumin, mustard seeds, and curry leaves, while grated coconut adds a touch of natural sweetness and creaminess. With a base of mashed pigeon peas, this hearty kootu is simmered to perfection, creating a versatile dish that pairs beautifully with steamed rice or warm chapati. Ready in just 45 minutes, this easy-to-make dish is perfect for anyone looking for a healthy, vegetarian-friendly recipe loaded with fiber, plant-based protein, and authentic flavors. Make it a go-to option for weeknight dinners or as part of a festive South Indian spread!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams Cabbage
• 1 cup Toor dal (pigeon peas)
• 3 cups Water
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 1 teaspoon Cumin seeds
• 1 teaspoon Mustard seeds
• 1 teaspoon Urad dal
• 10 leaves Curry leaves
• 2 pieces Green chili
• 0.5 cup Grated coconut
• 0.25 teaspoon Asafoetida (hing)
• 2 tablespoons Vegetable oil
• 2 tablespoons Corriander leaves (finely chopped)

Directions

Step 1

Rinse the toor dal well under cold water. Once rinsed, soak it in 1 cup of water for about 10 minutes.

Step 2

Chop the cabbage into fine pieces and set aside.

Step 3

In a pressure cooker, add the soaked toor dal along with its water, 2 additional cups of water, turmeric powder, and salt.

Step 4

Close the lid and cook the dal on a medium flame for 3 whistles. Allow the pressure to release naturally.

Step 5

While the dal is cooking, heat vegetable oil in a pan over medium heat. Add mustard seeds and let them splutter.

Step 6

Add the cumin seeds, urad dal, and curry leaves to the pan. Stir fry for a few seconds until the urad dal turns golden brown.

Step 7

Add the chopped cabbage and green chilies to the pan. Sauté the mixture for about 5-7 minutes until the cabbage becomes tender.

Step 8

Once the pressure is released, open the pressure cooker and mash the dal lightly with a ladle to achieve a creamy consistency.

Step 9

Add the sautéed cabbage mixture to the cooked dal in the pressure cooker. Mix well and bring the kootu to a gentle simmer.

Step 10

Stir in the grated coconut and asafoetida. Simmer for an additional 5 minutes, stirring occasionally.

Step 11

Garnish the kootu with coriander leaves before serving hot with rice or chapati.

Nutrition Facts

Serving size	1544.9 grams (1544.9g)

Amount per serving	% Daily Value*
Calories	1245

Total Fat 45.00g	58%
Saturated Fat 16.60g	83%
Polyunsaturated Fat 16.90g
Cholesterol 0mg	0%
Sodium 2525mg	110%
Total Carbohydrate 171.60g	62%
Dietary Fiber 49.60g	177%
Total Sugars 20.40g
Protein 55.40g	111%

Vitamin D 0IU	0%
Calcium 444mg	34%
Iron 15mg	83%
Potassium 4120mg	88%

*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: 30.8%

Protein: 16.9%

Carbs: 52.3%