Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Split yellow mung dal | 120 g | Sweet, Astringent · Cooling |
 Beetroot, diced small | 400 g | Sweet · Heating |
 Fresh coconut, grated | 55 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 1.5 g | Bitter, Pungent, Astringent · Heating |
 Coconut oil | 12 g | Sweet · Cooling |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 950 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the pulse and simmer it with turmeric until it begins to soften.
- Add the diced small beetroot and continue cooking until both pulse and vegetables are tender.
- Grind the coconut and cumin with a little cooking liquid to a coarse paste.
- Stir the coconut paste and salt into the pot; simmer gently for four minutes without reducing it heavily.
- Warm the coconut oil with curry leaves, fold this through the kootu, and rest covered before serving.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (South Indian kootu tradition)
Beetroot Coconut Kootu is a mild vegetable-and-pulse preparation thickened with fresh coconut. Vata: serve soft with rice. Pitta: keep the cumin gentle and avoid chilies. Kapha: use less coconut and a smaller serving.
USDA Nutrition Facts for Beetroot Coconut Kootu
| Nutrient | Per 100g | Per Serving (1 serving (387g)) |
|---|---|---|
| Energy (Calories) | 59 kcal | 228 kcal |
| Protein | 2.4 g | 9.5 g |
| Total Carbohydrates | 8.1 g | 31.3 g |
| Dietary Fiber | 2.4 g | 9.2 g |
| Total Sugars | 2.5 g | 9.6 g |
| Total Fat | 2.2 g | 8.3 g |
| Calcium | 20.9 mg | 81.1 mg |
| Iron | 1.05 mg | 4.06 mg |
| Magnesium | 23.5 mg | 91.3 mg |
| Phosphorus | 44.4 mg | 172.2 mg |
| Potassium | 200 mg | 776 mg |
| Sodium | 150 mg | 581 mg |
| Zinc | 0.36 mg | 1.40 mg |
| Copper | 0.12 mg | 0.46 mg |
| Manganese | 0.19 mg | 0.75 mg |
| Selenium | 1.2 µg | 4.6 µg |
| Vitamin C | 1.8 mg | 6.9 mg |
| Vitamin A (RAE) | 1.4 µg | 5.3 µg |
| Vitamin E | 0.11 mg | 0.42 mg |
| Vitamin K | 2.3 µg | 8.8 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.23 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.12 mg |
| Niacin (Vitamin B3) | 0.30 mg | 1.15 mg |
| Vitamin B6 | 0.05 mg | 0.19 mg |
| Folate (DFE) | 77.5 µg | 300.2 µg |
| Choline | 9.7 mg | 37.6 mg |
