Healthy Manathakkali Kootu Recipe – Diabetic-Friendly South Indian Lentil & Greens Curry

Manathakkali Kootu Recipe – A Flavorful South Indian Dish

Manathakkali Kootu is a traditional South Indian dish made with a delightful mix of yellow moong dal (split mung beans), fresh Manathakkali keerai (black nightshade leaves), and a blend of aromatic spices. This dish is perfect for a wholesome lunch or a light dinner. Known for its health benefits, this dish is diabetic-friendly, making it a great option for those looking for nutritious yet satisfying meals. The earthy flavors from the dal and greens, combined with the subtle spices, create a comforting meal that can be enjoyed with steamed rice and a side of salad.

Ingredients

Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Servings: 3
Cuisine: South Indian
Course: Lunch
Diet: Diabetic Friendly

Instructions

1. Prepare the Moong Dal
   Begin by washing and cleaning the yellow moong dal thoroughly. In a pressure cooker, combine the moong dal, chopped onion, chopped tomato, garlic cloves, red chilli powder, turmeric powder, salt, and 1 cup of water. Secure the lid on the pressure cooker, and cook for about 3-4 whistles on medium heat. Once done, reduce the heat to low and let the cooker simmer for an additional 2 minutes. Turn off the heat and allow the pressure to release naturally.

2. Steam the Manathakkali Keerai
   While the pressure is releasing, place the chopped Manathakkali keerai (black nightshade leaves) into a steamer. Steam the leaves for 8-10 minutes until they are tender. Once cooked, turn off the heat and remove the keerai from the steamer, ensuring it retains its vibrant green color.

3. Whisk the Cooked Dal
   Once the pressure cooker has cooled down, open the lid carefully. Whisk the cooked dal gently to avoid mashing it completely. Kootu is typically a thick gravy with the texture of the dal still intact, so be mindful not to over-whisk.

4. Combine Dal and Keerai
   Add the steamed Manathakkali keerai to the cooked moong dal. Stir well, ensuring that the greens are evenly incorporated into the dal. Taste the mixture and adjust the salt or spices according to your preference.

5. Prepare the Tadka (Seasoning)
   In a small pan (tadka pan), heat the sesame (gingelly) oil. Add mustard seeds and let them splutter. Then, add the white urad dal and dry red chilli. Roast them until the dal turns a golden brown. Once roasted, stir in the asafoetida (hing) and turn off the heat.

6. Finish the Kootu
   Pour the prepared tadka (seasoning) over the Manathakkali Keerai Kootu. Stir the mixture gently to combine the seasoning with the dal and greens.

7. Serve
   Serve the Manathakkali Kootu hot with steamed rice for a complete meal. It pairs wonderfully with a fresh salad on the side for a quick and healthy weeknight dinner or even a peaceful Sunday lunch with family.

Tips for the Best Manathakkali Kootu

• Greens: If you cannot find Manathakkali keerai, you can substitute it with other leafy greens like spinach or amaranth.
• Spice Levels: Adjust the amount of red chilli powder and dry red chillies to control the heat of the dish.
• Consistency: The consistency of kootu should be thick and slightly textured. Avoid over-blending the dal; you want to retain its texture for a hearty feel.

Nutritional Information

This healthy and comforting Manathakkali Kootu is not only easy to prepare but also packed with nutritional goodness. Rich in protein, fiber, and vitamins, it’s a wholesome meal that’s perfect for anyone looking to maintain a balanced diet without compromising on flavor. Whether you’re enjoying it with rice or as a standalone dish, this Kootu is sure to become a family favorite.