High Protein Spinach Kootu

Elevate your everyday meals with this nutrient-packed High Protein Spinach Kootu—a classic South Indian comfort dish that combines the wholesome goodness of protein-rich moong dal and vibrant spinach. Infused with the earthy flavors of cumin, fresh coconut, and aromatic curry leaves, this dish is a delightfully creamy, mildly spiced creation. The tempering of mustard seeds, dry red chilies, and asafoetida adds a hint of smokiness that pairs beautifully with the tender spinach and mashed dal. Perfect as a main or side dish, this quick-to-make kootu is a hearty, gluten-free, and vegetarian meal option that’s rich in protein and fiber. Serve it with steamed rice, quinoa, or flatbreads for a balanced and satisfying meal. Easy to prepare in under an hour, this recipe is perfect for busy weeknights when you crave something nutritious yet comforting.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Split yellow moong dal (mung beans)
• 3 cups Spinach leaves, finely chopped
• 1 tablespoon Shredded coconut (fresh or frozen)
• 1 teaspoon Cumin seeds
• 2 small Green chilies
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 6 leaves Curry leaves
• 1 tablespoon Oil (preferably coconut oil)
• 1 teaspoon Mustard seeds
• 2 small Dry red chilies
• 1 pinch Asafoetida (hing)
• 3 cups Water

Directions

Step 1

Rinse the split yellow moong dal thoroughly in water until the water runs clear.

Step 2

Add the rinsed moong dal to a pressure cooker along with 2 1/2 cups of water and the turmeric powder. Cook for 3–4 whistles, or until the dal is soft and mashable. If using a saucepan, cook covered on medium heat until the dal is fully tender (about 20–25 minutes).

Step 3

While the dal is cooking, finely chop the spinach leaves. Set them aside.

Step 4

Grind the shredded coconut, cumin seeds, and green chilies into a smooth paste using a small blender or mortar and pestle. You can add a tablespoon of water to help with blending and set the paste aside.

Step 5

Once the dal is cooked, mash it lightly and add the chopped spinach. Cook over medium heat for 5–7 minutes, or until the spinach is wilted and tender.

Step 6

Add the coconut paste, salt, and an additional 1/2 cup of water to the pot. Stir well and let the mixture simmer for 3–4 minutes.

Step 7

In a small pan, heat the oil for tempering. Once hot, add the mustard seeds and let them splutter.

Step 8

Add the dry red chilies, curry leaves, and asafoetida to the hot oil. Sauté for 30 seconds, taking care not to burn the spices.

Step 9

Pour the tempering mixture over the kootu and stir well.

Step 10

Serve the High Protein Spinach Kootu hot with steamed rice, quinoa, or flatbreads for a wholesome and satisfying meal.

Nutrition Facts

Serving size	1159.1 grams (1159.1g)

Amount per serving	% Daily Value*
Calories	927

Total Fat 21.20g	27%
Saturated Fat 14.70g	74%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 2568mg	112%
Total Carbohydrate 132.30g	48%
Dietary Fiber 23.50g	84%
Total Sugars 15.70g
Protein 56.80g	114%

Vitamin D 0IU	0%
Calcium 530mg	41%
Iron 22mg	122%
Potassium 3748mg	80%

*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: 20.1%

Protein: 24.0%

Carbs: 55.9%