Avarakai Kootu
Lunch • India
How to Make Avarakai Kootu (Traditional & Healthy Version)
Avarakai Kootu is a beloved South Indian lentil and broad beans curry, typically enjoyed as part of wholesome lunches across Tamil Nadu and Karnataka. The dish features tender avarakkai (broad beans) simmered with moong dal (split yellow gram) and a fragrant coconut-based masala, resulting in a mildly spiced, nutritious curry. Kootu is a staple in many Tamil Brahmin households and is often prepared during festivals like Pongal and special occasions due to its satvik (pure vegetarian) nature and ease of digestion. Avarakai Kootu offers a comforting blend of flavors—earthy lentils, fresh coconut, and a gentle tempering of mustard seeds, curry leaves (kari patta), and asafoetida (hing). It’s a great way to include more vegetables and plant-based proteins in your diet. Served hot with steamed rice or chapati, this kootu is both satiating and easy on the stomach, making it perfect for those seeking a balanced Indian meal. Whether preparing for a weekday lunch or a festive thali, Avarakai Kootu brings authentic South Indian flavor and nutrition to your table.
Ingredients(for 1 medium bowl (approx. 200g))
- 1 cup Avarakkai (broad beans) (chopped)
- 1/3 cup Moong dal (split yellow gram) (washed and soaked)
- 2 tbsp Fresh coconut (grated)
- 1 tsp Cumin seeds (jeera)
- 1 Green chili (small, chopped)
- 1/4 tsp Turmeric powder (haldi)
- to taste Salt
- 1/2 tsp Mustard seeds (rai)
- 1 sprig Curry leaves (kari patta) (fresh)
- a pinch Asafoetida (hing)
- 1 tsp Oil (preferably coconut or groundnut oil)
Instructions
- 1
Wash moong dal and soak for 10 minutes. Rinse avarakkai, trim edges, and chop finely.
5 minutes
Soaking dal helps in faster cooking and better digestion.
- 2
In a pressure cooker, add soaked moong dal, chopped avarakkai, turmeric powder, and 1.5 cups water. Cook for 2 whistles.
10 minutes
Don't overcook to retain vegetable texture.
- 3
Grind grated coconut, cumin seeds, and green chili with 2 tbsp water into a smooth paste.
3 minutes
Use fresh coconut for authentic flavor.
- 4
Open the cooker, add coconut masala paste to the cooked dal and avarakkai. Add salt and mix well. Simmer for 3-4 minutes.
5 minutes
Simmer on low to blend flavors without burning.
Why This Dish is Healthy
This traditional South Indian kootu is steamed with minimal oil and no heavy cream, making it heart-friendly. It’s naturally gluten-free, full of fiber, and packed with protein from dal. The inclusion of broad beans and coconut boosts micronutrients without adding excess calories. It's ideal for those tracking calories and seeking nutritious, home-cooked Indian meals.
Avarakai Kootu is rich in plant-based proteins from moong dal, making it a great vegetarian protein source. Broad beans add dietary fiber, vitamins A, C, and K, as well as folate. The use of fresh coconut gives healthy fats and minerals, while the tempering with curry leaves and cumin aids digestion. This kootu is low in saturated fat and provides complex carbohydrates, making it a balanced addition to any healthy Indian meal plan.
Pro Tips
- 💡Use fresh, tender avarakkai for best results.
- 💡For a richer flavor, dry roast coconut lightly before grinding.
- 💡Adjust consistency by adding hot water if needed before serving.
Storage & Serving
Store leftover kootu in an airtight container in the refrigerator for up to 2 days. Reheat gently before serving; add a splash of water if it thickens.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 140.0 kcal |
