Zucchini Kootu

Vegetarian
Gluten Free
Health score
6%
Zucchini Kootu
25 min.
3
229kcal

Suggestions


If you're on the lookout for a delicious and nutritious side dish, look no further than Zucchini Kootu! This delightful vegetarian recipe captures the essence of traditional South Indian cuisine, marrying the tender texture of zucchini with a symphony of spices and coconut. Gluten-free and ready in just 25 minutes, it’s an ideal choice for those hectic weeknights when you need to whip up something wholesome and satisfying.

The highlight of this dish is undoubtedly the flavorful blend of grated coconut, cumin, and urad dal, which not only elevate the dish's taste but also provide a healthy dose of nutrition. Zucchini, known for its versatility, takes center stage in this recipe, absorbing the spices while maintaining a slightly crunchy texture that adds depth to each bite. Combined with the lush goodness of coconut, this Kootu packs a punch of flavor that will leave your taste buds dancing.

Serve this vibrant dish alongside your favorite rice or flatbreads for a complete meal. It's not just a delightful addition to your dinner table; it's packed with nutrients and calories that make it a wholesome option for anyone looking to explore flavorful vegetarian alternatives. So, gather your ingredients and get ready to dive into a dish that brings warmth and comfort to your dining experience!

Ingredients

  • Tablespoons coconut or grated
  • Teaspoon cumin 
  • servings little milk/water 
  • Tablespoon oil 
  • 0.5 Teaspoon turmeric powder 
  • Teaspoon urad daal 
  •  zucchini cut into small cubes)

Equipment

  • sauce pan

Directions

  1. Wash the rice like you always do, but instead of pouring it down the sink pour it in a sauce pan and add cubed zucchinis, tumeric powder and close the lid. When it is half cooked add the required amount of salt and let it cook for another couple of minutes. It should not become very mushy.Meanwhile grind all the ingredients together mentioned in the list and also do the tempering.
  2. Add the ground mixture and tempering to the zucchinis and let it boil for another 5 minutes.
  3. Garnish it with cilantro.

Nutrition Facts

Calories229kcal
Protein16.23%
Fat57.39%
Carbs26.38%

Properties

Glycemic Index
21
Glycemic Load
4.56
Inflammation Score
-10
Nutrition Score
12.17043472373%

Flavonoids

Quercetin
0.43mg

Nutrients percent of daily need

Calories:229.43kcal
11.47%
Fat:15.03g
23.12%
Saturated Fat:6.86g
42.9%
Carbohydrates:15.55g
5.18%
Net Carbohydrates:13.88g
5.05%
Sugar:13.64g
15.16%
Cholesterol:29.28mg
9.76%
Sodium:100.53mg
4.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.56g
19.12%
Calcium:319.24mg
31.92%
Phosphorus:282.35mg
28.24%
Vitamin B2:0.4mg
23.79%
Vitamin B12:1.32µg
21.96%
Vitamin D:2.68µg
17.89%
Potassium:574.96mg
16.43%
Vitamin C:11.95mg
14.49%
Vitamin B6:0.27mg
13.71%
Manganese:0.27mg
13.26%
Magnesium:47.12mg
11.78%
Vitamin B1:0.17mg
11.52%
Vitamin B5:1.07mg
10.7%
Vitamin A:534.5IU
10.69%
Zinc:1.32mg
8.82%
Selenium:5.43µg
7.76%
Vitamin E:1.06mg
7.1%
Fiber:1.67g
6.66%
Vitamin K:6.96µg
6.63%
Iron:1.06mg
5.87%
Folate:16.18µg
4.04%
Copper:0.07mg
3.57%
Vitamin B3:0.62mg
3.09%