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Vegetarian SidesSouth IndianVegetarianHealthy / low-calorieWhite Pumpkin KootuAsh Gourd KootuSouth IndianVegetarianComfort FoodGluten-Free

White Pumpkin Kootu (Vellai Poosanikai Kootu)

🍽 5 servingsPrep 15 min · Cook 25 min🔥 ~291 kcal / serving
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Ingredients (15)

Servings
  • white pumpkin500 g
  • moong dal80 g
  • onion1
  • tomato1
  • dried red chillies6.5
  • green chillies3.5
  • garlic cloves10
  • turmeric powder0.25 tsp
  • chilli powder0.25 tsp
  • coriander powder0.25 tsp
  • mustard seeds0.25 tsp
  • cumin seeds0.25 tsp
  • asafoetida0.5 tsp
  • salt
  • water

Method

  1. 1

    Wash the moong dal and cook until soft.

  2. 2

    Cook the white pumpkin separately until tender.

  3. 3

    Heat oil in a pan and temper the mustard seeds and cumin seeds.

  4. 4

    Add the dried red chillies, green chillies and garlic.

  5. 5

    Add the onion and sauté until translucent.

  6. 6

    Add the tomato and cook until soft.

  7. 7

    Stir in the turmeric powder, chilli powder, coriander powder and asafoetida.

  8. 8

    Add the cooked pumpkin and moong dal.

  9. 9

    Add salt and sufficient water to achieve the desired consistency.

  10. 10

    Simmer for 5–10 minutes.

  11. 11

    Serve hot.

Notes & variations

Steamed Rice Chapati Appalam A coconut-cumin paste can be added for a richer, traditional kootu. Finish with curry leaves and a teaspoon of coconut oil for Kerala-style flavour.

Nutrition

estimated
Servings
291
Calories
55.2
Carbs
13.7
Protein
9.6
Fat
26.8
Fibre
Per1 serving5 servings
Calories291 kcal1455 kcal
Carbs55.2 g276 g
Protein13.7 g68.5 g
Fat9.6 g48 g
Fibre26.8 g134 g