Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Split yellow mung dal | 120 g | Sweet, Astringent · Cooling |
 Green beans, cut | 420 g | Sweet, Astringent · Cooling |
 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 green beans cut 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)
Green Bean 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 Green Bean Kootu
| Nutrient | Per 100g | Per Serving (1 serving (392g)) |
|---|---|---|
| Energy (Calories) | 55 kcal | 218 kcal |
| Protein | 2.5 g | 9.8 g |
| Total Carbohydrates | 7.4 g | 29.1 g |
| Dietary Fiber | 2.3 g | 9.2 g |
| Total Sugars | 1.6 g | 6.3 g |
| Total Fat | 2.1 g | 8.4 g |
| Calcium | 26.5 mg | 104.0 mg |
| Iron | 1.10 mg | 4.34 mg |
| Magnesium | 24.1 mg | 94.5 mg |
| Phosphorus | 43.8 mg | 172.1 mg |
| Potassium | 171 mg | 673 mg |
| Sodium | 130 mg | 509 mg |
| Zinc | 0.33 mg | 1.30 mg |
| Copper | 0.12 mg | 0.45 mg |
| Manganese | 0.16 mg | 0.65 mg |
| Selenium | 1.2 µg | 4.6 µg |
| Vitamin C | 3.8 mg | 14.8 mg |
| Vitamin A (RAE) | 10.2 µg | 40.1 µg |
| Vitamin E | 0.21 mg | 0.81 mg |
| Vitamin K | 13.7 µg | 53.8 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.29 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.19 mg |
| Niacin (Vitamin B3) | 0.40 mg | 1.59 mg |
| Vitamin B6 | 0.07 mg | 0.28 mg |
| Folate (DFE) | 57.5 µg | 225.9 µg |
| Choline | 12.1 mg | 47.7 mg |
