Chow Chow Milagu Kootu Recipe – Chayote Squash in a Peppery Lentil Curry
This South Indian classic, Chow Chow Milagu Kootu, features tender chayote squash (chow chow) simmered with yellow moong dal and enlivened by a vibrant, peppery spice blend. Perfect for a wholesome dinner, this kootu pairs well with warm phulkas or a comforting bowl of steamed rice.
Ingredients
| Ingredient | Quantity |
|---|---|
| Chow chow (chayote squash), cubed | 2 pieces |
| Mustard seeds | 1 teaspoon |
| Curry leaves | 1 sprig |
| Dry red chillies | 2 pieces |
| Yellow moong dal (split) | 1/2 cup |
| Asafoetida (hing) | A pinch |
| Turmeric powder | 1/2 teaspoon |
| Whole black peppercorns | 1 teaspoon |
| Cumin seeds | 1 teaspoon |
| White urad dal (split) | 2 teaspoons |
| Fresh coconut, grated | 1 tablespoon |
| Sunflower oil | 2 teaspoons |
| Salt | To taste |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 130 kcal |
| Protein | 6 g |
| Carbohydrates | 20 g |
| Fat | 4 g |
| Fiber | 5 g |
| Sodium | 10 mg |
| Potassium | 190 mg |
Instructions
-
Prepare the Squash and Lentils:
- Begin by peeling the chayote squash, then cutting it into small cubes. Set aside.
- Rinse the yellow moong dal thoroughly. Soak the dal in water for about 10 minutes.
-
Toast the Spice Mix:
- In a small skillet, dry roast the whole black peppercorns, cumin seeds, urad dal, and grated coconut over medium heat. Stir constantly until the mixture becomes golden brown and fragrant.
- Transfer the roasted spices and coconut to a grinder, and blend until coarsely ground. Set this mixture aside for later use.
-
Start the Curry:
- Heat 2 teaspoons of sunflower oil in a pressure cooker over medium heat. Add mustard seeds and allow them to pop and sizzle.
- Once the mustard seeds have finished crackling, add a pinch of asafoetida, curry leaves, and dry red chilies, letting these ingredients release their aroma.
-
Cook the Squash and Lentils:
- Add the cubed chayote squash to the pressure cooker and sauté briefly.
- Drain the soaked moong dal and add it to the pot. Sauté for an additional minute to mix the flavors.
-
Add Spices and Water:
- Stir in the coarsely ground spice mix, turmeric powder, and salt to taste. Pour in 1.5 cups of water and mix well.
-
Pressure Cook:
- Secure the lid on the pressure cooker and cook for 2 whistles over medium heat.
- Once the pressure has naturally released, carefully open the lid and give the kootu a good stir.
-
Serve:
- Serve the Chow Chow Milagu Kootu with fresh phulkas or alongside jeera rasam, steamed rice, and elai vadam for a delightful and fulfilling South Indian dinner.
This comforting kootu has a satisfying peppery warmth, while the coconut adds a hint of sweetness. Perfectly balanced with the mild taste of chayote squash and hearty moong dal, it’s a delicious, protein-rich choice that makes any meal complete.
