Green Moong Dal Kootu with Raw Banana Peel: A South Indian Delight
A hearty, wholesome, and nutritious dish that perfectly blends the earthy flavors of green moong dal with the unique texture of raw banana peel, Green Moong Dal Kootu with Raw Banana Peel is a fantastic addition to any meal. Often served as part of a traditional South Indian lunch, this dish brings together vibrant flavors with the richness of freshly ground spices and coconut. With its light yet satisfying texture, it is ideal to pair with hot steamed rice and a tangy Mango Rasam for a truly complete and flavorful meal.
Ingredients:
This simple recipe uses everyday ingredients, which are easy to find in any South Indian kitchen. The combination of green moong dal and raw banana peel is not only healthy but also makes for a surprisingly delicious meal.
| Ingredient | Quantity |
|---|---|
| Green Moong Dal (Whole) | 1 cup |
| Raw Banana Peel, chopped | 1 |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Salt | To taste |
| Poppy Seeds | 2 tablespoons |
| Fresh Coconut, grated | 4 tablespoons |
| Roasted Gram Dal (Pottukadalai) | 1/4 cup |
| Cinnamon Stick (Dalchini) | 1 inch |
| Green Chilli | 1 |
| Coriander Leaves (Dhania) | 1 sprig |
| Ginger, chopped | 1 inch |
| Mustard Seeds | 1 teaspoon |
| Curry Leaves | 1 sprig |
| Asafoetida (Hing) | A pinch |
| Sunflower Oil | As needed |
Preparation Time: 30 minutes
Cooking Time: 25 minutes
Total Time: 55 minutes
Servings: 4
Cuisine: South Indian
Course: Lunch
Diet: Vegetarian
Nutritional Information:
(Per Serving)
- Calories: ~220 kcal
- Protein: ~8g
- Carbohydrates: ~35g
- Fat: ~8g
- Fiber: ~8g
- Sodium: ~350mg
Instructions:
-
Soak the Moong Dal:
Begin by soaking the green moong dal in water overnight. This helps to soften the dal and reduces cooking time. Once soaked, drain the dal and set it aside. -
Cook the Moong Dal:
In a pressure cooker, add the soaked green moong dal along with about 2 cups of water, turmeric powder, and salt to taste. Cook on medium heat for 4 whistles and then turn off the heat. Allow the pressure to release naturally before opening the cooker. Drain off any excess water and set the dal aside. -
Prepare the Banana Peel:
Peel the raw banana and chop the peel into fine pieces. Soak them in cold water to retain their color and prevent browning. Set aside. -
Grind the Masala Paste:
In a mixer jar, combine the poppy seeds, grated coconut, roasted gram dal (pottukadalai), cinnamon stick, green chili, coriander leaves, and chopped ginger. Add a little water and grind everything together to form a smooth paste. -
Temper the Spices:
Heat a tablespoon of sunflower oil in a saucepan over medium heat. Once the oil is hot, add the mustard seeds and allow them to splutter. Then add the curry leaves and let them crackle for a few seconds. Follow this by adding a pinch of asafoetida (hing) for added flavor. -
Cook the Banana Peel:
Add the chopped banana peel to the pan and sautรฉ for 2-3 minutes, ensuring the peel softens slightly. Stir occasionally to prevent sticking. -
Add the Masala Paste:
Now, add the freshly ground masala paste to the pan with the banana peel. Cook this mixture for 5-7 minutes on medium heat, stirring frequently. The raw smell of the spices should disappear, and the paste will begin to cook down into a rich, flavorful consistency. -
Combine Dal and Banana Peel Mixture:
Add the cooked green moong dal into the saucepan with the banana peel and masala paste. Stir everything together and let it simmer for another 5 minutes to allow the flavors to meld. Taste and adjust the salt as needed. -
Final Touch:
Once the dal and banana peel are well combined and cooked through, garnish with freshly chopped coriander leaves. Serve hot.
Serving Suggestions:
Green Moong Dal Kootu with Raw Banana Peel is best enjoyed when paired with steamed rice and a side of Mango Rasam. The tangy and spicy rasam adds a delightful contrast to the rich, mildly spicy dal. You can also serve it with some crispy papadam or a dollop of yogurt for added flavor.
Pro Tips:
- Banana Peel Prep: When chopping the banana peel, ensure itโs thinly sliced. If you prefer a milder taste, you can blanch the banana peel in hot water before using it in the recipe.
- Consistency of Dal: If you prefer a thicker consistency, reduce the water slightly when cooking the dal. Alternatively, if you like it more soupy, add more water to the final dish.
- Coconut: Fresh coconut is recommended for the best flavor, but desiccated coconut can be used as a substitute if needed.
- Spice Level: Adjust the number of green chilies to your preferred spice level. You can also add a pinch of red chili powder for extra heat.
Why Youโll Love This Dish:
- Nutritious: Rich in protein and fiber, this dish provides a healthy and filling meal that is also low in calories.
- Unique Flavor: The combination of green moong dal and banana peel creates a subtly earthy flavor that is uniquely South Indian.
- Versatile: While it’s traditionally served with rice, this dish also pairs wonderfully with flatbreads like chapati or paratha.
Green Moong Dal Kootu with Raw Banana Peel is a must-try for anyone looking to explore authentic South Indian flavors. With its balance of spices, vegetables, and legumes, itโs a healthy, tasty addition to your lunch or dinner table. Enjoy this nutritious delight and experience the simplicity and goodness of South Indian cooking at its best!
