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Vegetarian SidesSouth IndianVegetarianHealthy / low-calorieWhite Pumpkin KootuAsh Gourd KootuSouth IndianVegetarianComfort FoodGluten-Free
White Pumpkin Kootu (Vellai Poosanikai Kootu)
🍽 5 servings⏱ Prep 15 min · Cook 25 min🔥 ~291 kcal / serving
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
Wash the moong dal and cook until soft.
- 2
Cook the white pumpkin separately until tender.
- 3
Heat oil in a pan and temper the mustard seeds and cumin seeds.
- 4
Add the dried red chillies, green chillies and garlic.
- 5
Add the onion and sauté until translucent.
- 6
Add the tomato and cook until soft.
- 7
Stir in the turmeric powder, chilli powder, coriander powder and asafoetida.
- 8
Add the cooked pumpkin and moong dal.
- 9
Add salt and sufficient water to achieve the desired consistency.
- 10
Simmer for 5–10 minutes.
- 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
estimatedServings
291
Calories
55.2
Carbs
13.7
Protein
9.6
Fat
26.8
Fibre
| Per | 1 serving | 5 servings |
|---|---|---|
| Calories | 291 kcal | 1455 kcal |
| Carbs | 55.2 g | 276 g |
| Protein | 13.7 g | 68.5 g |
| Fat | 9.6 g | 48 g |
| Fibre | 26.8 g | 134 g |