Colorful and healthy Masoor dal Koottu (combo) Recipe

Recipe By Lakshmi Sridharan

Masoor dahl Koottu (combo) has all four most important ingredients in a recipe-colour, aroma, taste and nutrients. I use quite a few spices and herbs in my cooking because of their health benefits. In addition I grow a variety of culinary herbs in our garden. I mostly cook in low heat as slow cooking keeps the nutrients alive. In hot oil, over medium low heat tempered mustard, fennel seeds, black cumin, and hing. I then added curry leaves, ginger, garlic, cilantro turmeric. After a couple of minutes sautéed onion along with green chiles. Stirred in carrots, tomatoes, broccoli stem, after a few minutes added water, increased the heat to medium high. Added masoor dahl to the boiling water, simmered the heat. When dahl is fully cooked, stirred in coconut milk. Turned the heat off. Salted it. Finally I garnished with green and yellow parsley. ready within 30 minutes.

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Colorful and healthy Masoor dal Koottu (combo)
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Ingredients for Colorful and healthy Masoor dal Koottu (combo) Recipe

  • 1/5 tbsp sesame seed oil
  • 1/5 tsp mustard seeds
  • 1/5 cup Parsley Finely Chopped
  • 1/5 tsp garlic minced
  • 1/5 tbsp Cilantro Finely Chopped
  • 1/5 tsp fenugreek leaves (methi)
  • 1/5 tbsp Curry leaves
  • 1/5 tsp fennel seeds
  • 1/10 tsp turmeric powder
  • 1.60 cup Water
  • As required To taste salt
  • 1/5 cup carrot diced
  • 1/5 tsp Black cumin seeds
  • 1/5 nos pinch hing/asafoetida
  • 1/5 tsp ginger chopped
  • 1/5 cup Onion Chopped
  • 1/5 cup Coconut milk
  • 1/10 cup broccoli stem diced

Directions: Colorful And Healthy Masoor Dal Koottu (combo) Recipe

  • STEP 1.Over medium flame heat oil in a saucepan, temper the spices mustard, fennel, and black jeera in hot oil. Stir in hing and turmeric, ginger, and curry leaves, about a minute
    step-image
  • STEP 2. Stir in garlic, and tomatoes. When tomato gets soft add carrots, broccoli Add 8 cups of water. Bring it to boil.
    step-image
  • STEP 3.Add masoor dahl, stir, cook covered over medium high for 4-5 minutes. Simmer the heat; cook until the dahl gets soft. –about 10 minutes. Simmer the heat; cook until the dahl gets soft. 10mins.Turn off the heat. Add coconut milk, mix thoroughly. Salt to taste. Garnish with parsley
    step-image
Nutrition
value
204
calories per serving
15 g Fat6 g Protein10 g Carbs10 g FiberOther

Current Totals

  • Fat
    15g
  • Protein
    6g
  • Carbs
    10g
  • Fiber
    10g

MacroNutrients

  • Carbs
    10g
  • Protein
    6g
  • Fiber
    10g

Fats

  • Fat
    15g

Vitamins & Minerals

  • Calcium
    207mg
  • Iron
    5mg
  • Vitamin A
    2156mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    < 1mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    110mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    54mg
  • Vitamin E
    1mg
  • Copper
    < 1mcg
  • Magnesium
    83mg
  • Manganese
    < 1mg
  • Phosphorus
    108mg
  • Selenium
    7mcg
  • Zinc
    1mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Lakshmi Sridharan