Poricha Kootu or White Pumpkin Kootu recipe
Poricha Kootu or White Pumpkin Kootu is a traditional South Indian dish made with white pumpkin, chana dal, and a variety of spices. Here is a recipe for making Poricha Kootu:
Ingredients:
- 1 cup white pumpkin, peeled and cubed
- 1/4 cup chana dal (split Bengal gram)
- 1/4 tsp turmeric powder
- 1/4 tsp asafoetida
- 1/2 tsp mustard seeds
- 1/2 tsp cumin seeds
- 1 tsp urad dal
- 2 red chilies
- 1/2 tsp tamarind paste
- 1/4 cup grated coconut
- 1/4 tsp jaggery (optional)
- Salt to taste
- 2 cups water
- Oil for tempering
Instructions:
- In a pressure cooker, add the chana dal, turmeric powder, and asafoetida. Add enough water and pressure cook for 3 whistles.
- In a pan, heat some oil and add the mustard seeds and cumin seeds. When they start to splutter, add the urad dal and red chilies.
- Add the cubed white pumpkin and sauté for a few minutes.
- Add the cooked chana dal, tamarind paste, grated coconut, jaggery (if using), and salt to taste. Mix well.
- Add 2 cups of water and bring to a boil.
- Reduce the heat and simmer for 10-15 minutes, or until the pumpkin is cooked and the kootu has thickened.
- Serve hot with rice.
Note: You can also add some other vegetables like drumstick, chow-chow or carrots to make it more nutritious.
Let me know in the comment box if you have any questions or suggestions.
Poricha Kootu Nutrition information
- Calories: 549
- Total Fat: 21g
- Saturated Fat: 9g
- Cholesterol: 0mg
- Sodium: 337mg
- Total Carbohydrates: 80g
- Dietary Fiber: 19g
- Sugar: 17g
- Protein: 18g
Health benefits of Poricha Kootu
⇒ Rich in Nutrients: White pumpkin, also known as ash gourd, is rich in essential vitamins and minerals such as Vitamin C, potassium, and calcium. These nutrients are essential for maintaining good health and preventing nutritional deficiencies.
⇒ High in Fiber: Poricha Kootu is high in dietary fiber, which helps improve digestion and bowel movements. This can help prevent constipation and other digestive problems.
⇒ Low in Calories: Poricha Kootu is a low-calorie dish, making it an excellent option for those trying to manage their weight. It is also a great source of plant-based protein, which helps build and repair tissues.
⇒ Supports Immune Function: White pumpkin is rich in Vitamin C, which is essential for immune function. Consuming Poricha Kootu regularly may help boost the immune system and reduce the risk of infections and diseases.
⇒ Lowers Inflammation: Poricha Kootu contains several anti-inflammatory spices such as cumin, coriander, and turmeric. These spices help reduce inflammation in the body, which can help prevent chronic diseases such as arthritis, heart disease, and cancer.
⇒ Regulates Blood Sugar: Poricha Kootu is low in simple carbohydrates and high in complex carbohydrates, which helps regulate blood sugar levels. This makes it a great option for people with diabetes or those at risk of developing the condition.