Green Moong Dal Kootu with Raw Banana Peel: A Nutritious South Indian Delight
Green Moong Dal Kootu with Raw Banana Peel is a wholesome and nourishing dish, perfect for a fulfilling lunch. This South Indian recipe is rich in protein, fiber, and antioxidants, making it an ideal choice for those seeking a healthy, vegetarian meal. The combination of green moong dal, raw banana peel, and a freshly ground spice paste creates a delightful balance of flavors and textures that will leave you feeling satisfied.
Whether you are a fan of South Indian cuisine or simply looking to add more plant-based dishes to your diet, this Kootu recipe offers a unique twist by incorporating raw banana peel, an often discarded but incredibly nutritious part of the banana. It pairs wonderfully with steamed rice, and for the complete experience, serve it with a side of Mango Rasam to elevate your meal.
Ingredients
| Ingredient | Quantity |
|---|---|
| Green Moong Dal (Whole) | 1 cup |
| Raw Banana Peel (chopped) | 1 medium raw banana peel |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Salt | To taste |
| For the Masala Paste | |
| Poppy Seeds | 2 tablespoons |
| Fresh Coconut (grated) | 4 tablespoons |
| Roasted Gram Dal (Pottukadalai) | 1/4 cup |
| Cinnamon Stick (Dalchini) | 1-inch piece |
| Green Chilli | 1 |
| Coriander Leaves (Dhania) | 1 sprig |
| Ginger (chopped) | 1-inch piece |
| For Tempering | |
| Mustard Seeds (Rai/Kadugu) | 1 teaspoon |
| Curry Leaves | 1 sprig |
| Asafoetida (Hing) | 1 pinch |
| Oil (for tempering) | 1 tablespoon |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 200 kcal |
| Protein | 10g |
| Carbohydrates | 30g |
| Fiber | 8g |
| Fat | 7g |
| Sodium | 200mg |
| Potassium | 400mg |
| Vitamin A | 2% of RDI |
| Vitamin C | 10% of RDI |
| Iron | 15% of RDI |
Preparation Time
- Prep Time: 30 minutes
- Cook Time: 25 minutes
- Total Time: 55 minutes
- Serves: 4
Instructions
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Soak the Moong Dal: Start by soaking the green moong dal in water overnight. This will help soften the dal and make the cooking process quicker. Drain the dal before cooking.
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Cook the Moong Dal: In a pressure cooker, add the soaked green moong dal along with enough water to cover it. Add turmeric powder and salt. Close the lid and cook for about 4 whistles, then turn off the heat. Let the pressure release naturally, and once the cooker is safe to open, drain any excess water and set the cooked moong dal aside.
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Prepare the Banana Peel: While the dal is cooking, peel the banana and chop the peel into small pieces. Soak the banana peel in cold water to prevent browning.
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Grind the Masala Paste: In a mixer grinder, combine the poppy seeds, grated fresh coconut, roasted gram dal, cinnamon stick, green chili, coriander leaves, and chopped ginger. Add a little water and grind everything into a smooth paste. Set this masala paste aside.
-
Tempering the Kootu: In a saucepan, heat the oil over medium heat. Once hot, add the mustard seeds and allow them to crackle. Then, add the curry leaves and cook for another few seconds until fragrant. Add a pinch of asafoetida (hing) and stir.
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Saute the Banana Peel: Add the chopped banana peel to the saucepan and sauté for a few minutes. Let the peel soften slightly and absorb the flavors of the tempering.
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Add the Masala Paste: Add the freshly ground masala paste to the pan. Stir well, and cook the paste for 4-5 minutes, allowing the raw smell of the spices to disappear and the flavors to meld together.
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Combine Dal and Masala: Add the cooked green moong dal to the saucepan with the masala and banana peel mixture. Mix everything together and check for seasoning. Adjust salt to taste. Let the kootu simmer for another 5 minutes so the flavors can combine.
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Serve: Once the Green Moong Dal Kootu with Raw Banana Peel is ready, remove it from the heat and serve hot with steamed rice. For an authentic South Indian meal, pair it with a side of Mango Rasam for a refreshing balance of flavors.
Tips for Perfect Green Moong Dal Kootu with Raw Banana Peel
- Banana Peel Tip: Be sure to use raw banana peel, as it has a more delicate and edible texture compared to ripe banana peel.
- Soaking the Dal: If you’re short on time, you can skip soaking the moong dal overnight, but soaking does help reduce cooking time and makes the dal softer.
- Adjust the Spice Level: The green chili adds a subtle heat to the dish, but feel free to adjust the quantity based on your spice tolerance.
- Storage: This dish can be stored in the refrigerator for up to 2 days. Reheat it before serving. You can also freeze it for up to a month for easy meal prepping.
Why You Should Try Green Moong Dal Kootu with Raw Banana Peel
This recipe brings together the goodness of two powerhouse ingredients—green moong dal and raw banana peel. The moong dal is an excellent source of plant-based protein, and the banana peel is rich in fiber, vitamins, and antioxidants. The inclusion of freshly ground masala adds depth to the flavor profile, making this dish not just nutritious but incredibly tasty. It’s a fantastic vegetarian option for lunch or dinner, especially if you want a meal that’s both light and filling.
Conclusion
Green Moong Dal Kootu with Raw Banana Peel is a hearty and healthy South Indian dish that combines traditional flavors with a modern twist. Packed with nutrients and bursting with flavor, it’s a perfect addition to your weekly meal plan. Whether you’re a seasoned cook or a beginner, this recipe is simple to follow and promises a satisfying dish that can be enjoyed by the whole family. Enjoy this flavorful dish with a bowl of steaming rice and a tangy Mango Rasam for a complete and well-balanced meal.
