Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry


Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

Zucchini dal recipe | South Indian zucchini kootu recipe | zucchini lentil curry without coconut | 
courgette dal recipe with detailed step-by-step photos and health benefits.

Craving for a protein-packed curry for rice? There you go...this creamy and luscious zucchini dal is a therapeutic food made within 20 mins. It is also well balanced and has complex carbs, protein, fiber, aroma, and flavors!!

Zucchini Kootu is a South Indian accompaniment recipe. It is a simple dish to make, also incredibly satisfying. This nutritious dish is made with moong dal, zucchini, herbs, and spices.

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

This mild aromatic dal makes a great side dish for roti, chapati, phulkas, plain rice, and rasam rice. This heavenly combo is so comforting and blissful..!!! I simply love to have it with hot steamed basmati rice with a dollop of ghee on top.

Kootu is a Tamil word that means Add. kootu is a stew where the cooked vegetables, dal, and spices combine with the ground coconut paste. But this zucchini kootu is made without coconut. Kootu is a simple and traditional recipe from Tamil Nadu cuisine.

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

Zucchini kootu has a creamy and semi-thick texture, yet the consistency can be adjusted by adding water. Also, zucchini can be replaced with carrots, cabbage, spinach, and so on. In fact, most of the kootu variations have some kind of veggies, coconut, and lentils in them. So, you can use any variety or a combination of dals or lentils, including moong dal, toor dal, channa dal, masoor dal.

Zucchini dal can be made using a pressure cooker, stovetop, or an instant pot. However, I like to cook the dal and veggie separately since zucchini is a tender vegetable, so it gets cooked and mashed very easily. In fact, I like the zucchini chunks to be seen in my dal. Sometimes I dry roast the dal before cooking, enhancing the curry's texture, flavor, and aroma. It is an optional step you can skip if you do not have time.

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

Zucchini is a low-calorie vegetable, and it is also called courgette, marrow, squash, etc. It is usually eaten along with the skin. 

Zucchini is quite popular in the USA and comes in different shapes and colors. It is a versatile veggie that can be used in salads, soups, zoodles, and curries. In San Diego, we get both green and yellow ones, but I always make dal with green zucchini.

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

Recipe - Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry


Serves - 4
Cuisine - South Indian
Course - Side dish
Prep time - 5 mins | Cook time - 15 mins
Diet - Vegan & Vegetarian
Author - Pavithra
Publisher - Pavi's Kitchen

Zucchini dal ingredients:

Zucchini - 1 medium
Red onion - 1/2 cup diced
Water - 100 ml
Salt - 1 tsp/As per taste
Cilantro/Coriander leaves - 1/4 cup chopped
Lemon - Half

For pressure cook:

Moong dal - 1/2 cup
Turmeric powder - 1/2 tsp
Oil - 1/2 tsp
Water - 1 to 1.5 cup

For tadka/seasoning:

Ghee/Oil - 1 tbsp
Mustard seeds - 1 tsp
Cumin seeds - 1 tsp
Curry leaves - 10
Green chili - 2
Red chili - 1
Ginger - 1 inch crushed
Garlic - 2 crushed
Hing/Asafoetida - A pinch

How to make zucchini dal:


1. Firstly, rinse the moong dal in running water a few times and pressure cook the dal with water for 10 to 15 mins. (Note: Always add turmeric powder and a drop of oil while cooking dal).

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

2. Secondly, clean and wash the zucchini in water and trim the edges with a knife.

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

3. Chop the zucchini into cubes.

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

3. In the meantime, heat oil in a pan, throw in some mustard seeds and cumin seeds, and let them crackle.

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

4. Fry green chili, red chili, and curry leaves. Saute ginger and garlic, then toss the chopped onion.

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

5. Sprinkle some salt and let the onion cook until it turns translucent.

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

6. Add a pinch of turmeric powder.

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

6. Put the chopped zucchini.

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

7. Gently, give it a nice mix.

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

8. Pour half a cup of water.

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

9. Cover it with a lid and let it cook for 5 mins. Make sure not to overcook the veggie.

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

10. Zucchini is cooked yet retains the crunch and shape.

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

11. Now, open the pressure cooker once the pressure is released ultimately. Moong dal is cooked well. Mash the dal with a ladle.

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

12. Now, pour the cooked dal into the pan.

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

13. Combine it well and pour water, say 1/2 cup. Adjust water and salt as per consistency.

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

14. Simmer the dal for 5 mins and switch off the flame once the froth appears on top.

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

15. Garnish the dal with some freshly chopped cilantro.

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

16. Serve the zucchini dal or Zucchini kootu for rice, roti, or phulkas.

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry


List of products I would recommend for this recipe:

Yellow moong dal - Click shop now to purchase!!!



Grass-fed ghee - Click shop now to purchase!!!



I love to use Futura Hawkins for my cooking:
Clickable URL link is given below for you; click shop now to purchase!!!


 


Check out my other dal-based recipes; clickable URL links are given below for you!




Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

Health benefits of zucchini:

1. A cup of zucchini has only 28 calories.
2. Zucchini is a low-carb veggie.
3. It may help in weight loss.
4. Zucchini is rich in antioxidants.
5. Zucchini is also rich in water and fiber.
6. It may reduce blood sugar levels.
7. The fiber, potassium, and carotenoids in zucchini may lower blood pressure and cholesterol.
8. Zucchini is rich in manganese, lutein, zeaxanthin, and vitamins A and C.

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

Health benefits of moong dal:

1. Moong dal has a low glycemic index.
2. Yellow moong dal is rich in iron and potassium. 
3. It helps in lowering blood pressure and reduces muscle cramps.
4. Moong dal is packed with essential minerals like potassium, magnesium, copper, and iron. 
5. It also contains fiber, Vitamin B6, and loads of high-quality protein.
6. It helps to control diabetes and is suitable for weight loss
7. Moong dal is rich in iron and folate.
8. It is suitable for digestive health.

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry

Try this Zucchini dal recipe | zucchini kootu recipe | Indian zucchini lentil curry recipe and let me know how it turns up. Express your thoughts in the comment section below; I can't wait to hear from you!

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Thank you for viewing this recipe. See you soon with another exciting dish. Happy cooking and have a wonderful day!

Zucchini dal recipe | Indian zucchini kootu | zucchini lentil curry


Learn how to make zucchini dal recipe | zucchini kootu recipe | Indian zucchini lentil curry recipe with detailed stepwise photos and health benefits.

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