Cabbage Kootu(Coo-to)is a traditional southern Indian cabbage and lentil dish. It's a simple, one-pot recipe but the flavors are anything but simple. This is absolutely the most delicious way to eat cabbage ever while being naturally vegan and gluten-free.
These Southern Indian classics will have you coming back for more - Pudina Pulao, Mizhagu(Pepper) Rasam, Sweet Pongal, Vegetable Sagu, Chettinad mushroom Biriyani, Ven Pongal
About Cabbage Kootu
Kootu is a stew made with a vegetable and lentils. If you grew up in a TamBrahm household like me, you know kootu showed up regularly on the menu as a side to rasam sādam.It is typically made with moong dal(Yellow split lentils) but other lentils like split pigeon or split chickpea lentils can also be used on its own or combined.
We can use a variety of vegetables for making kootu including spinach, chayote squash,cabbage, white pumpkin etc. The vegetables used are typically high in water content and get cooked along with the lentils. This version is made in the Brahmin style and does not use any onions or garlic. However, you would not know anything is missing because we will use a combination of coconut, coriander, roasted chickpea lentils, cumin and green/dry red chilis for some amazing flavors.
Traditionally most vegetarian dishes from Southern India are dairy free and gluten free. That is the case with cabbage kootu as well.
Cabbage is a powerhouse vegetable that is high in compounds called Sulforaphane. This compound may provide antioxidant benefits when eaten regularly. Add moong lentils which is more easy going on the tummy and you have a healthy, homely and delicious dish on your hands.
What ingredients do you need?
The ingredient list is super simple and uses ingredients which are staple in an Indian kitchen.
Cabbage - The cabbage needs to be washed, stem removed and finely chopped.
For the spice paste - Coconut, cumin seeds, roasted split chickpeas, coriander seeds, green chili are all ground together to form a thick paste which adds the flavors to the kootu.
I used frozen grated coconut(warmed up). If you have access to freshly grated coconut, the flavors would be even better. I used the bird's eye green chili but use any milder chili if you want to keep the heat low. You can use dry red chilis in place of the green chili.
Asafetida - Traditionally adds flavor in the absence of onions and garlic. However, it is widely believed to help with excess bloating while consuming lentils or cruciferous vegetables.I highly recommend you buy a bottle and use it in this recipe(and other Indian recipes that calls for it).
Moong Dal(split yellow lentils) - Prep the lentils by rinsing it with water until clean.
For the tempering - We will need black mustard seeds, curry leaves and red chilis.
What to serve with cabbage kootu
Cabbage Kootu can be served as a main with hot steamed rice or as a side with rice and rasam/sambhar. However, it is also a very nice accompaniment to chapati/roti. You can also serve with a side of appalam/papad(rice or lentil based round wafers), Indian pickles, chutney pudi(spiced lentil powder) and some yoghurt.
Substitutions
Like I mentioned above, cabbage is one of the many vegetables you can use to make kootu. You can use fresh or frozen spinach, any leafy greens, white ash gourd(white pumpkin),chayote, sweet pumpkin, zucchini, cucumber. Any vegetable which has more water content will work here.
Swap bird's eye green chili with dry red chili or a milder chili like jalapeño, anaheim or serrano.
You can use just moong lentils or even toor or chana. You can also try using a combination of these.
Storage and Meal Prep Tips
Store - This kootu will do well both in the refrigerator and the freezer. Keep in the refrigerator for 3-4 days and in the freezer for up to 3 months.
Reheat - Reheat over the stove top or in the microwave. Stir well before serving since the water might separate from the other ingredients.
Meal Prep - Chop the cabbage and store in the refrigerator in a suitable container for up to 5 days. You can also freeze it and use it directly while cooking. The spice paste can also be prepared before hand up to 3 days and kept refrigerated in an air tight container or frozen up to 1 month.
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Recipe
Cabbage Kootu
Equipment
- 1 12 " Stock pot or similar shaped cookware
Ingredients
- 1 medium Green Cabbage washed and finely chopped
- ¾ -1 cup Moong Lentils(split yellow lentils) washed and drained
- ¼ teaspoon Turmeric Powder
- 2-3 cup Water
- Salt to taste
- 1 tablespoon Cooking Oil
For the spice paste
- ½ cup Grated Coconut use frozen grated coconut as substitute
- 1 - 2 Green Chili
- 2 teaspoon Cumin Seeds
- 1 ½ tablespoon Coriander Seeds
- 3 tablespoon Roasted Chickpea Lentils check notes for more details
- 2-3 tablespoon Water add as needed
For the tempering
- 2 Red Chilis each broken in to 2
- 7- 8 Curry Leaves washed and pat dried
- 2-3 pinches Hing(Asafetida)
- ½ teaspoon Black Mustard Seeds
- 1 tablespoon Cooking Oil
Instructions
- Place all the ingredients for the spice paste in a grinder(blender) jar and grind until fairly smooth. Add another 2 tablespoon of water if the paste is very thick. Keep aside.
- Heat the deep pan/stock pot to medium low and add the 1 tablespoon of oil. After 30 seconds, add the moong lentils and saute for 3-4 minutes making sure the lentils don't stick to the pan. Tip in the chopped cabbage and mix well. Add the turmeric and let this cook for 5 minutes at medium heat.
- Add the spice paste, salt and mix well. Add 1 to 2 cups of water and cover the pan. Simmer for 12-15 minutes. Stir every 5 minutes. Check if cabbage is done else simmer for another 5 minutes.
- When the cabbage is almost done cooking, heat another small pan and add 1 tablespoon of oil. Keeping the heat low, add the hing and mustard. After 20 seconds, add the red chilis and curry leaves. Once you see the curry leaves wither in the heat, remove from heat and mix in with the kootu.
- Mix well and add more salt if needed. Remove from heat and serve hot with rice, rasam/sambhar and other sides.
Notes
- Roasted split chickpeas is called "pottu kadalai" or "Dalia". It is quite shiny and smooth looking compared to chickpea lentils due to the roasting process it undergoes. Look for "Dalia" in Indian stores or online.
- Leave out green chilis or substitute with milder chilis/ dry red chilis while making the spice paste.
- Cabbage Kootu is served as a side along with rice and rasam/sambhar. You can also eat it with rice alone or with chapati/roti as well.
- If you have sambar powder, you can add a spoon of it along with the spice paste when you add it to the cabbage and lentil mixture.
- I have given a range for the amount of lentils and water. You can less or more depending on how thick you want the kootu to be. The extra lentils can also bump up the protein content.
- The cost and calories per serving is only an approximate value. The final value will depend on the ingredients, quantity, brand etc used.
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