Spicy Beet Greens Yogurt Sauce (Mor Kootu)

Vegetarian
Gluten Free
Health score
14%
Spicy Beet Greens Yogurt Sauce (Mor Kootu)
30 min.
5
56kcal

Suggestions


Are you ready to elevate your culinary skills with a vibrant and nutritious dish? Introducing the Spicy Beet Greens Yogurt Sauce, or Mor Kootu—a delightful blend of flavors that perfectly captures the essence of vegetarian comfort food. Packed with the earthy goodness of beet greens, this dish not only celebrates the bounty of nature but also provides an impressive nutritional profile. At just 56 calories per serving, it’s an ideal choice for breakfast, brunch, or a light morning meal, ensuring you kickstart your day with wholesome ingredients.

This recipe is not just vegetarian; it’s also gluten-free, making it suitable for a wide range of dietary preferences. The combination of creamy yogurt, grated coconut, and aromatic spices—including cumin and mustard seeds—creates a sauce that’s rich in flavor yet refreshingly light. The harmonious fusion of spice and creaminess ensures that every bite is a culinary delight, while the chickpea flour adds a delightful nutty undertone.

Ready in just 30 minutes, this dish is perfect for those busy mornings when you still want to indulge in something homemade. So why not take a step into the exciting world of Indian cuisine with this Spicy Beet Greens Yogurt Sauce? It’s time to impress your family and friends with your cooking prowess—your taste buds will thank you!

Ingredients

  • Bunch bunchs of kale with lot of greens)
  • Tablespoons chickpea flour/besan 
  • 0.3 cup coconut or grated
  • Teaspoons coconut oil 
  • 1.5 Teaspoons cumin 
  •  curry leaves 
  •  chillies green
  • Teaspoon mustard seeds 
  • 0.5 Teaspoon turmeric powder 
  • 1.5  to 2 cups yogurt (Depending On The Consistency You Want)

Equipment

  • bowl
  • frying pan
  • sauce pan
  • stove

Directions

  1. Finely chop the beet greens, both the leaves as well as the stems.
  2. Place it in a big bowl and fill it with water and let it stand for at least 5 minutes. By doing this any dirt/sand in the greens would settle down in the bottom of the vessel. Now remove the greens and rinse it in cold water again.I pressure cooked the beet leaves and beet stems together.
  3. Add water just enough to cover the greens and little salt too. I left it for 2 whistles.Now grind together the coconut, cumin, chillies, besan.
  4. Add little water if required.
  5. Mix this mixture with the yogurt and add enough water. This should be in the consistency of pancake batter or even thinner.In a saucepan add the cooked greens, salt and yogurt sauce.
  6. Remove the pan from the stove after the first boil.
  7. Add coconut oil in a small frying pan. Once it heats add mustard seeds and curry leaves. Once it splutters pour this in the kootu.

Nutrition Facts

Calories56kcal
Protein7.8%
Fat54.62%
Carbs37.58%

Properties

Glycemic Index
24.4
Glycemic Load
0.91
Inflammation Score
-9
Nutrition Score
7.1469564316389%

Nutrients percent of daily need

Calories:55.59kcal
2.78%
Fat:3.51g
5.4%
Saturated Fat:2.56g
16.02%
Carbohydrates:5.44g
1.81%
Net Carbohydrates:3.35g
1.22%
Sugar:1.85g
2.05%
Cholesterol:0.04mg
0.01%
Sodium:124.35mg
5.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.13g
2.26%
Vitamin B3:11.64mg
58.21%
Folate:132.81µg
33.2%
Vitamin C:24.65mg
29.88%
Fiber:2.09g
8.36%
Manganese:0.16mg
7.99%
Iron:0.79mg
4.39%
Magnesium:11.46mg
2.86%
Copper:0.06mg
2.8%
Selenium:1.95µg
2.79%
Phosphorus:23.21mg
2.32%
Vitamin B1:0.03mg
1.79%
Potassium:61.81mg
1.77%
Calcium:14.22mg
1.42%
Zinc:0.21mg
1.37%
Vitamin B6:0.03mg
1.29%
Vitamin A:59.78IU
1.2%
Vitamin K:1.18µg
1.13%