Bangalore Brinjal Kootu / Chow Chow Kootu – A Traditional South Indian Comfort Dish

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Kootu is a quintessential part of South Indian cuisine, known for its nutritious ingredients and comforting flavors. Whether you choose brinjal (eggplant) or chow chow (chayote) as the star ingredient, this dish combines the goodness of lentils with subtle spices, coconut, and aromatic tempering, creating a wholesome meal that pairs perfectly with rice.

In this recipe, the soft, creamy texture of pressure-cooked dal blends seamlessly with the tender vegetables, while a fragrant paste of fresh coconut, cumin, and green chili adds a rich, aromatic depth. The dish is then tempered with mustard seeds, curry leaves, and urad dal, giving it a burst of flavor that is simply irresistible.

Whether you’re craving something light and nutritious or looking for a vegetarian option to accompany your main meal, this Bangalore Brinjal Kootu or Chow Chow Kootu is the perfect choice. It’s easy to make, packed with protein from the dal, and full of South Indian spices that will warm your soul.

Serve it hot with steamed rice and enjoy the comforting taste of traditional home-cooked South Indian food.




Health Benefits of Chow Chow (Chayote)

Chow chow, also known as chayote, is not only a versatile vegetable in South Indian cuisine but also offers several impressive health benefits:




  1. Rich in Nutrients
    Chow chow is a great source of essential vitamins and minerals, including vitamin C, vitamin K, folate, and potassium. These nutrients help boost your immune system, promote healthy skin, and support overall body function.

  2. High in Fiber
    Being naturally high in dietary fiber, chow chow aids in digestion and helps prevent constipation. Fiber also promotes a feeling of fullness, which can aid in weight management.

  3. Low in Calories
    Chow chow is incredibly low in calories and fat, making it a great choice for those looking to maintain a healthy weight without sacrificing flavor or nutrition.




  4. Good for Heart Health
    The presence of potassium in chow chow can help regulate blood pressure levels, which is beneficial for maintaining heart health. Additionally, the fiber content helps lower cholesterol levels.

  5. Hydrating and Antioxidant-Rich
    With its high water content, chow chow is excellent for keeping you hydrated. It also contains antioxidants, such as quercetin, which help protect your cells from damage caused by free radicals.

  6. Supports Bone Health
    The vegetable contains vitamin K, which plays a vital role in bone metabolism and helps improve bone density, making it beneficial for overall bone health.

Adding chow chow to your meals not only enhances the flavor but also provides a variety of nutrients to support a healthy lifestyle.






Ingredients

  • ½ cup moong dal
  • ¼ cup chana dal
  • 1 tbsp oil
  • Salt (to taste)
  • 1 onion, chopped
  • 5 green chilies, slit
  • 2 tomatoes, chopped
  • ½ tsp fennel powder
  • ¼ tsp turmeric powder
  • Curry leaves
  • 1 tsp mustard seeds
  • 1 dried red chili
  • 1 tsp urad dal
  • 2 tbsp grated coconut
  • 1 green chili
  • ¼ tsp cumin seeds
  • Fresh coriander leaves, chopped (for garnish)


Instructions:

  1. Soak the Dal:

    • Wash ½ cup moong dal and ¼ cup chana dal thoroughly. Soak them in hot water for 15-20 minutes.

  2. Pressure Cook the Dal:

    • Drain the soaked dals and pressure cook them with a little oil and salt for 1-2 whistles. Do not overcook the dal; it should retain its texture without turning into a paste.

  3. Tempering:

    • Heat 1 tbsp oil in a pan and add 1 tsp mustard seeds, 1 dried red chili, 1 tsp urad dal, and some curry leaves.
    • Once the mustard seeds crackle, add 1 chopped onion and 5 slit green chilies.
    • Add salt and sauté until the onions turn soft and translucent.

  4. Add Tomatoes & Spices:

    • Add 2 chopped tomatoes and cook until the tomatoes soften and release their juices.
    • Then, add ½ tsp fennel powder and ¼ tsp turmeric powder. Cook until the raw smell of the spices is gone.

  5. Prepare Coconut Paste:

    • In a blender, make a smooth paste with 2 tbsp grated coconut, 1 green chili, ¼ tsp cumin seeds, and a few curry leaves. Set aside.

  6. Combine & Cook:

    • Once the tomatoes and onions are well cooked, add the pressure-cooked dals and the coconut paste.
    • Mix well and cook until the mixture thickens to a kootu consistency. Adjust salt if necessary.

  7. Final Touches:

    • Once the kootu reaches the desired consistency, add some chopped coriander leaves and more curry leaves for freshness.
    • Stir well and remove from heat.




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