nutritional information

Per 1 1/2-cup serving:

  • Calories: 146
  • Protein: 3 g
  • Total Fat: 9 g
  • Saturated Fat: 7 g
  • Carbohydrates: 15 g
  • Cholesterol: 0 mg
  • Sodium: 434 mg
  • Fiber: 5 g
  • Sugar: 4 g
Vegan Gluten-Free

Mixed Vegetable Kootu

Serves 6

This hearty veggie dish would be the centerpiece of a festive South Indian meal. If you can’t find fresh or frozen coconut, soak dried coconut in hot water for 15 minutes, then drain.
  • ½ cup fresh or frozen grated unsweetened coconut
  • 1 cup firmly packed cilantro leaves
  • ½ cup low-fat coconut milk
  • 5 cloves garlic, peeled
  • 1 serrano chile, stemmed and seeded
  • 1 Tbs. ground coriander
  • 1 tsp. cayenne pepper
  • 2 medium carrots, cut into ¼-inch diagonal slices (1¼ cups)
  • 1 medium sweet potato, peeled and cut into ¼-inch rounds (1½ cups)
  • ½ head medium cauliflower, cut into florets (2 cups)
  • ¼ lb. green beans (1 cup)
  • 2 Tbs. coconut oil
  • 1 tsp. mustard seeds
  • 8 curry leaves, optional

1. Purée cilantro leaves, coconut, coconut milk, garlic, serrano chile, coriander, and cayenne pepper in food processor until mixture forms a smooth paste. Set aside.

2. Place carrots and sweet potato in large skillet, and cover with 1 cup water. Bring to a simmer over medium heat, and cook 2 minutes. Add cauliflower, cover skillet, and simmer 2 minutes. Add green beans, cover, and cook 2 minutes more, or until vegetables are just tender. Stir in cilantro-and-coconut paste, and season with salt and pepper, if desired. Cover, and keep warm.

3. Meanwhile, heat oil in small skillet over medium-high heat. Add mustard seeds, and cover. Cook 30 seconds, or until sizzling subsides, then stir in curry leaves, if using. Stir mustard seeds and curry leaves into vegetables. Serve hot or at room temperature.

March 2009

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This is a great dish. Very tasty and definitely very spicy.

Cathy Kemmerlin - 2010-12-17 00:32:53

This is really good and unique. I took the above reviewers advice and used only 1/4 tsp cayenne and it was spicy. I did use the serrano pepper. I did not double the recipe. We like spicy food and it was very taste. Even my picky teenage kids liked it.

Vicki - 2010-03-19 19:54:45

This is really great! The only thing I suggest for those of you who don't like spicy foods, is just put in about 1/4 of the ceyanne to give it a kick, and no serrano pepper. I also didn't put in so much garlic. We doubled the recipe without doubling the spices, and it was still very spicy! But besides that, it tasted really terrific!

Brittany - 2009-06-13 23:09:24

You dont need to add the cayenne at all in this recipe. You can add a dash of cumin in place of cayenne. If that is too spicy also, add 1 - 2 tbl spn of plain non-fat yoghurt.

Kli - 2011-10-21 15:50:04