Chow Chow and Carrot Kootu: A South Indian Delight
Chow Chow and Carrot Kootu is a wholesome, flavorful, and nutrient-packed South Indian dish that perfectly balances the earthy flavors of vegetables with aromatic spices and the richness of coconut. This vegetarian dish is commonly enjoyed with steamed rice or roti, making it a great choice for a comforting lunch or dinner. It’s a simple yet satisfying dish, ideal for busy weeknights or an elaborate weekend feast.
Kootu, in its essence, is a type of stew or curry made with vegetables, lentils, and mild spices. The combination of Chow Chow (also known as Chayote or Vegetable Pear) and carrots brings in the best of both worlds: the mild sweetness of the carrot and the slightly firm texture of the chow chow. Together, they pair wonderfully with the coconut-based spice paste, adding depth and a rich flavor to this dish.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Chayote (Chow Chow) | 2, cut into cubes |
| Carrot (Gajjar) | 1, cut into cubes |
| Turmeric Powder (Haldi) | A pinch |
| Salt | To taste |
| Rice (Raw) | 1 teaspoon |
| Chana Dal (Bengal Gram) | 1 teaspoon, soaked |
| Fresh Coconut (Grated) | 2-3 tablespoons |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Green Chilli | 1, slit |
| Sunflower Oil | 1 teaspoon |
| Mustard Seeds | 1/2 teaspoon |
| White Urad Dal (Split) | 1/4 teaspoon |
| Curry Leaves | 1 sprig |
| Dry Red Chilli | 1 |
Preparation Time: 30 minutes
Cooking Time: 20 minutes
Total Time: 50 minutes
Servings: 4
Cuisine: South Indian
Course: Lunch
Diet: Vegetarian
Instructions:
Step 1: Grind the Spice Paste
To begin making the Chow Chow and Carrot Kootu, the first task is to prepare the ground spice paste. In a blender or using a hand blender, combine the grated fresh coconut, cumin seeds, green chili, rice, and soaked chana dal. Grind them into a smooth, thick paste. Set this aside for later use.
Step 2: Cook the Vegetables
Next, heat a wide pan or kadhai over medium heat. Add the bite-sized cubes of chayote (chow chow) and carrot. Add a pinch of turmeric powder, salt to taste, and pour in about 2 cups of water. Cook the vegetables on a simmer until they are tender but still have some bite, about 8–10 minutes. Ensure that the vegetables are cooked but not mushy, as the kootu benefits from a slight texture.
Step 3: Add the Spice Paste
Once the vegetables are cooked, add the prepared ground spice paste to the pan. Stir well to combine, allowing the flavors to meld together. Let it simmer on low heat for 2-3 minutes, giving the kootu time to thicken. If the mixture appears too thick, you can add a little water at this point to achieve your desired consistency. Bring it to a gentle boil, then turn off the heat.
Step 4: Prepare the Tadka (Tempering)
In a small tempering pan, heat the sunflower oil over medium heat. Add the mustard seeds and white urad dal. Let them splutter and fry for about 30 seconds. Once the mustard seeds start popping, add the curry leaves and dry red chili. Saute for another minute, allowing the curry leaves to crisp up and the dry chili to release its smoky aroma.
Step 5: Temper the Kootu
Pour this hot tempering mixture over the simmering kootu. Stir gently to distribute the tempering throughout the dish, infusing it with additional flavor.
Step 6: Serve and Enjoy
Serve your Chow Chow and Carrot Kootu hot with steamed rice or roti. This dish pairs beautifully with a side of Vengayam Thakali Kuzhambu (onion and tomato curry), Beans Poriyal (sautéed green beans with coconut), and crispy rice crackers for a complete, satisfying Tamil Saapad (traditional South Indian meal). This meal is perfect for a weekend lunch or any occasion where you want to enjoy the tastes of South India.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | ~150 kcal |
| Protein | ~4g |
| Carbohydrates | ~30g |
| Fiber | ~6g |
| Fat | ~5g |
| Sodium | ~300mg |
| Vitamin A | ~80% DV |
| Vitamin C | ~15% DV |
| Calcium | ~5% DV |
| Iron | ~8% DV |
Tips for Perfect Chow Chow and Carrot Kootu:
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Coconut Variations: For a richer taste, you can use a combination of fresh coconut and dried coconut. However, fresh coconut gives the best flavor and texture.
-
Spice Level: Adjust the spice level by modifying the amount of green chili or dry red chili in the tempering. You can also add a pinch of black pepper for a mild heat.
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Consistency: The consistency of the kootu can be adjusted according to your preference. For a thicker version, let the spice paste cook for a little longer. For a soupier consistency, add more water during the cooking process.
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Chow Chow Substitute: If chayote (chow chow) is not available, you can substitute it with zucchini or bottle gourd (lauki), though the texture will differ slightly.
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Adding Protein: You can increase the protein content by adding more lentils (e.g., moong dal) or even some cooked chickpeas to the kootu.
Why You’ll Love This Chow Chow and Carrot Kootu:
- Healthy & Wholesome: Packed with fiber, vitamins, and minerals, this dish is a great addition to a balanced diet.
- Easy to Make: Simple ingredients and a straightforward cooking process make this a beginner-friendly recipe that doesn’t compromise on taste.
- Versatile: Serve it with rice or roti, or even pair it with a variety of Indian breads like chapati or paratha for a complete meal.
- Authentic Flavors: The tempering (tadka) with mustard seeds, curry leaves, and dry red chili brings an authentic South Indian flavor that elevates this simple vegetable stew.
Indulge in the flavors of Southern India with this delicious Chow Chow and Carrot Kootu. It’s not only a treat for the taste buds but also a nutritious dish that the whole family can enjoy!
