Manathakkali Kootu Recipe: A Nutritious South Indian Delight
Manathakkali Kootu is a timeless South Indian dish brimming with nutrients, perfect for a healthy, flavorful meal. This dish combines the goodness of yellow moong dal with the richness of Manathakkali Keerai (black nightshade leaves), along with simple spices that enhance its taste. It is naturally diabetic-friendly, low in calories, and rich in proteins, vitamins, and minerals, making it an excellent choice for individuals seeking to improve their digestive health and manage acidity-related issues.
Traditionally, kootu is a blend of dal (lentils) and vegetables, often made with or without coconut, and can be served as a main dish or a side. In this recipe, the key ingredient, Manathakkali Keerai, adds a distinct flavor and vibrant color to the dish, while its health benefits help in balancing the body’s systems. This dish is simple to prepare and takes little time, making it perfect for busy weeknights or a wholesome lunch.
Manathakkali Kootu Ingredients:
| Ingredient | Quantity |
|---|---|
| Yellow Moong Dal (Split) | 1/2 cup |
| Onion (finely chopped) | 1 |
| Tomato (finely chopped) | 1 |
| Manathakkali Keerai (roughly chopped) | 200 grams |
| Garlic (crushed) | 4 cloves |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Red Chilli powder | 1/4 teaspoon |
| Salt | To taste |
Ingredients for Seasoning:
| Ingredient | Quantity |
|---|---|
| Sesame (Gingelly) Oil | 1 teaspoon |
| White Urad Dal (Split) | 1 teaspoon |
| Mustard seeds (Rai/Kadugu) | 1/2 teaspoon |
| Dry Red Chilli | 1 |
| Asafoetida (Hing) | 1/4 teaspoon |
Preparation Time:
10 minutes
Cooking Time:
30 minutes
Total Time:
40 minutes
Serves:
2-3 people
Manathakkali Kootu Recipe Instructions:
-
Prepare the Moong Dal
Begin by washing the yellow moong dal thoroughly under cold water. Drain the water and transfer the dal into a pressure cooker. Add the finely chopped onions, tomatoes, crushed garlic, turmeric powder, red chilli powder, salt, and about 1 cup of water into the cooker. Stir to mix all the ingredients. -
Cook the Dal
Secure the lid of the pressure cooker and place the weight on top. Cook the mixture on medium heat until you hear two to three whistles. Once this happens, reduce the heat to low and let it simmer for another 2 minutes before turning off the heat. Allow the pressure to release naturally. -
Steam the Manathakkali Keerai
While the pressure is releasing from the cooker, prepare the Manathakkali Keerai (black nightshade leaves). Place the chopped keerai in a steamer basket and steam it for about 5-7 minutes until the leaves are fully cooked and tender. Ensure not to overcook the leaves to maintain their vibrant green color. Once cooked, set them aside. -
Mash the Dal
Once the pressure cooker is safe to open, gently release the pressure and open the cooker. Use a spoon or whisk to give the dal a quick stir. Be careful not to over-mash it; the kootu should have a thick texture where you can still feel the individual grains of dal. -
Combine the Ingredients
Add the steamed Manathakkali Keerai into the cooked dal. Stir gently to incorporate the keerai into the dal. Check the salt and spice levels and adjust them according to your preference. If the consistency is too thick, you can add a little water to adjust. -
Season the Kootu
In a separate pan (tadka pan), heat the sesame oil over medium heat. Once hot, add the mustard seeds and white urad dal. Roast them until the dal turns golden brown and the mustard seeds start popping. Add the dry red chili and sauté for another 30 seconds. Immediately, add the asafoetida powder and stir quickly before turning off the heat. -
Pour the Seasoning
Pour the seasoning into the cooked Manathakkali Keerai Kootu. Stir well to combine all the flavors. -
Serve
Serve the warm Manathakkali Keerai Kootu with steamed rice and a side salad for a nutritious and satisfying meal. This dish also pairs wonderfully with chapati or any flatbread of your choice for a wholesome lunch.
Health Benefits:
- Protein-packed: The combination of yellow moong dal and Manathakkali Keerai provides an excellent source of plant-based protein, which helps in muscle building and tissue repair.
- Good for Digestion: The addition of garlic and turmeric helps in promoting digestion and preventing acidity, making it an ideal dish for those with digestive issues.
- Nutrient-Rich: Manathakkali Keerai is packed with vitamins A and C, calcium, iron, and antioxidants, which promote overall health and wellness.
- Diabetic-Friendly: This recipe is perfect for individuals managing diabetes as it is low in carbohydrates and high in fiber, helping to stabilize blood sugar levels.
Tips:
- Alternative Greens: If you can’t find Manathakkali Keerai, you can substitute it with other greens such as spinach, fenugreek leaves, or amaranth.
- Adjusting Spice Levels: The amount of red chilli powder can be adjusted based on your spice tolerance. If you prefer a milder version, reduce the quantity or skip it entirely.
- Consistency: Kootu is typically a thick gravy, but if you prefer a thinner consistency, simply add more water while cooking the dal or adjust it when mixing the keerai.
Enjoy this delightful Manathakkali Kootu as a nutritious and delicious meal that’s both comforting and beneficial for your health. Whether you’re preparing it for lunch or dinner, it’s sure to be a hit among your family and friends.
