South Indian Style Sorakkai Kootu Recipe – Bottle Gourd Cooked with Lentils
This South Indian Style Sorakkai Kootu is a heartwarming dish that perfectly marries the goodness of bottle gourd and lentils. It is a classic side dish from the South Indian kitchen, showcasing the simplicity and richness of their everyday cooking. Coconut, a staple in South Indian recipes, adds a luscious creaminess, and the spices bring in just the right amount of warmth and flavor. This dish is diabetic-friendly, light, and perfect for pairing with steamed rice and Parappu Rasam. It’s a comforting, healthy option for any meal.
Course:
Side Dish
Cuisine:
South Indian
Diet:
Diabetic Friendly
Ingredients:
| Ingredients | Quantity |
|---|---|
| Bottle Gourd (Lauki) | 2 cups (diced small) |
| Yellow Moong Dal (Split) | 1/4 cup |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Fresh Coconut | 1/4 cup (to be ground to paste) |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Red Chilli Powder | 2 teaspoons |
| Oil | 1 teaspoon |
| Mustard Seeds (Rai/Kadugu) | 1/2 teaspoon |
| White Urad Dal (Split) | 1 teaspoon |
| Dry Red Chilli | 1 (broken into half) |
| Asafoetida (Hing) | 1 pinch |
| Curry Leaves | 2 sprigs |
Preparation Time:
10 minutes
Cooking Time:
30 minutes
Instructions:
-
Cooking the Lentils and Bottle Gourd:
- Begin by washing the moong dal and bottle gourd thoroughly.
- Place the moong dal and chopped bottle gourd in a pressure cooker along with a little water. Close the lid and cook on medium heat until the cooker releases 4 whistles.
- Once the cooking is done, allow the pressure to release naturally.
-
Making the Coconut Paste:
- While the dal and bottle gourd are cooking, prepare the paste. In a small blender or food processor, combine the fresh coconut, cumin seeds, and red chili powder. Grind them to a coarse paste by adding a little water as needed.
-
Combining the Paste with Cooked Mixture:
- Once the pressure is released from the cooker, open the lid and add the prepared coconut paste to the cooked dal and bottle gourd mixture. Stir well to combine.
- Cook the mixture for 2 minutes on low heat to allow the flavors to meld together. Turn off the heat.
-
Preparing the Tadka (Seasoning):
- Heat a small skillet or tempering pan with oil. Once hot, add mustard seeds and urad dal. Let them splutter and turn golden.
- Add the broken dry red chili, asafoetida (hing), and curry leaves. Sauté for a few seconds until fragrant.
- Pour this hot seasoning (tadka) over the prepared Sorakkai Kootu. Stir gently to mix the flavors.
-
Serving:
- Serve your South Indian Style Sorakkai Kootu hot with steamed rice and a side of Parappu Rasam for a complete and satisfying meal.
Nutritional Information (Approximate per Serving):
| Nutrient | Value per Serving |
|---|---|
| Calories | 160 kcal |
| Protein | 6 g |
| Carbohydrates | 28 g |
| Fat | 5 g |
| Fiber | 4 g |
| Sugar | 4 g |
| Sodium | 50 mg |
Tips:
- Adjust the spices to your liking. If you prefer a milder version, reduce the amount of red chili powder.
- For a richer flavor, you can add a small amount of ghee to the tempering.
- This dish works wonderfully with any type of rice, but steamed basmati rice or sambar rice enhances the experience.
Enjoy this wholesome and flavorful South Indian Style Sorakkai Kootu as a nutritious side dish with your favorite rice and enjoy the goodness of lentils and vegetables in every bite!
