Pudalangai Milagu Kootu Recipe (South Indian Snake Gourd Curry)
Introduction:
The Pudalangai Milagu Kootu is a traditional South Indian recipe made with snake gourd, lentils, and a delectable coconut masala. Known for its nourishing qualities, this dish is a great source of plant-based protein, making it perfect for those seeking a healthy, high-protein meal. As a classic Brahmin dish, this kootu is a staple in Tamil Nadu kitchens, and it combines the delicate flavors of lentils with the mild bitterness of snake gourd. Whether you are looking for a comforting side dish or a nutritious addition to your meals, Pudalangai Milagu Kootu is sure to be a hit. It is also diabetic-friendly, making it an excellent choice for those with dietary restrictions.
This dish is typically served alongside steamed rice, with a generous dollop of ghee for that authentic South Indian experience.
Ingredients
For the Kootu:
| Ingredient | Quantity |
|---|---|
| Masoor Dal (Whole) | 1/2 cup |
| Chana Dal (Bengal Gram Dal) | 1/2 cup |
| Snake Gourd (Pudalangai) | 2 pieces (cleaned and chopped) |
| Turmeric Powder (Haldi) | 1 teaspoon |
| Asafoetida (Hing) | 1/4 teaspoon |
| Salt | As required |
For the Masala Paste:
| Ingredient | Quantity |
|---|---|
| Dry Red Chillies | 3 (adjust to taste) |
| Coriander Seeds (Dhania) | 1 teaspoon |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Whole Black Peppercorns | 1/2 teaspoon |
| Chana Dal (Bengal Gram Dal) | 1 teaspoon |
| White Urad Dal (Split) | 1 teaspoon |
| Fresh Coconut (Grated) | 1 teaspoon |
| Oil | As required |
For Tempering:
| Ingredient | Quantity |
|---|---|
| Oil | 1 teaspoon |
| Mustard Seeds (Rai/Kadugu) | 1/4 teaspoon |
| White Urad Dal (Split) | 1/4 teaspoon |
| Dry Red Chillies | 2 (adjust to taste) |
| Curry Leaves | A few |
Preparation Time:
- Prep Time: 20 minutes
- Cook Time: 30 minutes
Instructions
-
Preparation of Lentils and Vegetables:
- Start by washing the masoor dal and chana dal thoroughly. Soak them in water for at least 30 minutes to ensure they cook evenly.
- While the lentils are soaking, wash and chop the snake gourd (pudalangai) into small pieces. Set them aside.
-
Cooking in Pressure Cooker:
- In a pressure cooker, add the soaked dals, chopped snake gourd, turmeric powder, asafoetida, and salt.
- Close the lid and cook on medium heat for two whistles. Be careful not to overcook, as the vegetables may become mushy.
-
Roasting and Grinding Masala Paste:
- In a small pan, heat some oil and roast the dry red chillies, coriander seeds, cumin seeds, black peppercorns, chana dal, white urad dal, and fresh coconut.
- Once the ingredients are nicely roasted and fragrant, remove them from the pan and let them cool.
- Grind the roasted ingredients into a fine paste using a mixer or grinder. Set aside.
-
Combining Masala with Cooked Dhal and Snake Gourd:
- Once the lentils and snake gourd are cooked, open the pressure cooker and stir in the prepared masala paste.
- Cook the mixture on low heat, stirring occasionally, until the raw smell of the masala disappears and the flavors meld together. This should take about 5-7 minutes.
-
Tempering:
- In a separate small pan (or tempering vessel), heat 1 teaspoon of oil.
- Add mustard seeds and let them splutter. Then add white urad dal, dry red chillies, and curry leaves.
- Once the urad dal turns golden and the spices become aromatic, pour this tempering over the cooked Pudalangai Milagu Kootu mixture.
-
Final Touch:
- Stir the tempering well into the curry, allowing the flavors to infuse.
- Check the seasoning and adjust salt, if needed.
-
Serving:
- Serve the Pudalangai Milagu Kootu hot with steamed rice, and if you prefer, drizzle some ghee over the top for added richness and flavor.
Allergen Information:
This dish contains coconut, which is a common allergen. Additionally, it includes lentils, which are suitable for most, but may cause discomfort for those with legume allergies. Always double-check if you or your guests have any sensitivities to these ingredients.
Dietary Preferences:
- Diabetic-Friendly: This dish is perfect for those looking to control their blood sugar levels. The combination of snake gourd, lentils, and coconut provides a low glycemic index meal, making it ideal for people with diabetes.
- Vegan: The recipe does not contain any animal products, making it suitable for vegans.
- Gluten-Free: There are no gluten-containing ingredients in this dish, so it can be enjoyed by individuals with gluten intolerance or celiac disease.
- High-Protein: The combination of masoor dal, chana dal, and snake gourd offers a high-protein content, which is excellent for muscle repair and overall body function.
Tips and Variations:
- Vegetable Variations: You can add other vegetables like carrots, beans, or pumpkin to this dish for more variety and nutrition.
- Spice Adjustments: If you prefer a milder dish, reduce the number of dry red chillies used in the masala paste. Alternatively, you can add more chillies if you enjoy a spicier version.
- Oil-Free Option: For a lighter version, you can skip the tempering or use less oil. The dish will still retain its rich flavor from the coconut and the spices.
- Adding Ghee: While the dish is already flavorful, a spoonful of ghee on top when serving adds a traditional South Indian touch and enhances the taste.
Conclusion:
Pudalangai Milagu Kootu is a wholesome South Indian dish that combines the goodness of snake gourd, lentils, and coconut into a delicious, nutritious curry. Itβs perfect for those looking for a diabetic-friendly, vegan, and high-protein recipe that fits well into a healthy diet. The aromatic spices and tempering give it an irresistible flavor, and it pairs wonderfully with rice. Whether you’re new to South Indian cuisine or a seasoned enthusiast, this dish will make a delightful addition to your culinary repertoire.
