Allergens in Bottle Gourd Kootu: mustard.
Ingredients
Quantities for 4.
- 500g, peeled, deseeded and cubed 2cm Bottle Gourdash gourd or chow chow works the same way
- 1/2 cup Moong Dal
- 5 tbsp fresh, grated Coconut
- 1.5 tsp Cumin Seeds1 tsp in the grind, 1/2 tsp in the tempering
- 2 Green Chilli
- 1 tsp, raw Riceground with the coconut for bodyoptional
- 1/2 tsp Turmeric
- 1/4 tsp Asafoetidause compounded-free hing to keep this gluten-free
- 2 tbsp Coconut Oil
- 1 tsp Mustard Seeds
- 1 tsp Urad Dal
- 2, broken Dried Red Chilli
- 1 sprig Curry Leaves
- 2.5 cups Water
- to taste Salt
Cookware
pressure cooker, blender, stovetop
Checked against the ingredient list for ten allergens: milk, egg, fish, crustaceans, tree nuts, peanuts, sesame, mustard, soy and gluten. Brands vary, so read the label on anything new to you.
Before you start
- Soak the raw rice with the coconut for 10 minutes before grinding so it breaks down completely.
- Peel the gourd thickly and taste a sliver raw. A bitter one must be thrown away, it will ruin the pot.
- Cook the dal and the gourd separately; the gourd collapses long before the dal is done.
Method
- Pressure cook the moong dal with 1.5 cups water and the turmeric for 3 whistles, then mash it lightly.
- Meanwhile simmer the cubed gourd in 1 cup water with a little salt for 8 minutes, covered.
- Test it with a knife. It should give easily but still hold its cube shape.Gourd goes from tender to mush in about two minutes, so check early.
- Grind the coconut, 1 tsp cumin seeds, green chilli and raw rice with 1/2 cup water to a smooth paste.
- Add the mashed dal to the gourd along with the salt and bring it to a simmer.
- Stir in the ground coconut paste and the hing and cook 5 minutes on low heat.Do not let it boil hard after the coconut goes in or it turns grainy.
- Loosen with hot water until it is thicker than sambar but still spoonable.
- Heat the coconut oil, pop the mustard seeds, add the urad dal, remaining cumin, red chilli and curry leaves.
- Pour the tempering over the kootu and serve with rice and a poriyal.
Storage
Keeps 2 days refrigerated. It thickens considerably. Reheat gently with a splash of water, without boiling.
Nutrition Good estimate
One serving of Bottle Gourd Kootu (256 g) is about 256 calories, or 100 calories per 100 g.
Low protein: 8 g a serving, 13% of the calories
| Per serving256 g | Per 100 g | |
|---|---|---|
| Calories | 256 kcal | 100 kcal |
| Protein | 8.5 g | 3 g |
| Carbohydrate | 26.7 g | 10 g |
| of which sugars | 3.1 g | 1 g |
| Fibre | 7.2 g | 3 g |
| Fat | 14.0 g | 6 g |
| of which saturated | 11.3 g | 4 g |
| of which unsaturated | 1.5 g | 1 g |
Ingredients given to taste count as zero, so the real figures run a little higher. Nearest database match used for asafoetida, curry leaves, urad dal. Estimated from raw ingredients using USDA FoodData Central.
More like this: Vegan Indian recipes · Vegetarian Indian recipes · Gluten-free Indian recipes · Dairy-free Indian recipes · No onion no garlic recipes · Tamil Nadu recipes
Times, yields, allergens and nutrition are guidance. Use your own judgement on doneness and on storing. More in About.