Tag: Gluten free

Ginjalu Kootu (Traditional South Indian Legume and Vegetable Stew)

Ginjalu Kootu (Traditional South Indian Legume Stew)

South Indian
Legumes
Lunch/Dinner
Stovetop
Instant Pot
High Protein
Medium Prep
Prep Time:
30 minutes
(plus overnight soaking)
Cook Time:
45 minutes
Serves:
4-6
Protein per serving:
15g

A traditional South Indian legume and vegetable stew that combines protein-rich beans and lentils with aromatic spices in a tangy tamarind base. This hearty, nutritious dish is both comforting and satisfying.

Main Ingredients

  • 1 cup dried kabuli chana (chickpeas)
  • Handful of raw peanuts
  • 1/4 cup kala chana (optional)
  • 1 cup tuar dal (split pigeon peas)
  • 1 cup chopped vegetables (choose one: white pumpkin, brinjal, or bitter gourd – optional)

Spices & Seasonings

  • Lemon-sized tamarind
  • 1 tsp jaggery
  • 2 tsp mustard seeds
  • 1 tsp coconut oil (or skip for oil-free version)
  • 1/2 tsp turmeric powder
  • Salt to taste

For Spice Paste

  • 1 tsp whole black pepper
  • 3 tsp coriander seeds
  • 1.5 tsp chana dal
  • 1.5 tsp urad dal
  • 1/4 tsp methi seeds (fenugreek)
  • 1 red chili
  • 2 tbsp fresh grated coconut

Prepare the Beans (Night Before)

  1. Soak chickpeas, peanuts, and kala chana in water overnight
  2. Next day, drain and wash the soaked beans
  3. Cook in Instant Pot with double the water, 1 tsp salt, and 1/2 tsp turmeric for 10 minutes (manual mode, natural release)
  4. Drain the cooked beans and set aside

Prepare the Spice Paste

  1. In a dry skillet, roast red chili, black pepper, coriander seeds, chana dal, urad dal, and methi seeds until fragrant and lightly golden
  2. Cool completely and grind with fresh grated coconut to a fine paste (the natural coconut oil will help bind the paste)
  3. Add minimal water if needed for grinding

Final Assembly

  1. Cook tuar dal with 2 cups water, 1/2 tsp turmeric in Instant Pot for 10 minutes
  2. Soak tamarind in hot water for 15-30 minutes, then strain to get tamarind water
  3. In a large saucepan, cook tamarind water with turmeric and salt until raw smell disappears (5 minutes)
  4. Add cooked beans, peanuts, 3/4 cup cooked tuar dal, and ground spice paste
  5. Simmer for 5 minutes to integrate flavors
  6. Add prepared vegetables (if using) and cook for 5 more minutes
  7. Add jaggery and cook for 1 minute
  8. For traditional version: Heat coconut oil, add mustard seeds and urad dal, when golden, pour over the kootu
Oil-Free Option: Dry roast the spices and use fresh grated coconut’s natural oils for the paste. Skip the final tempering for a completely oil-free, heart-healthy version.
Storage: Keeps well in refrigerator for 3-4 days, freezes well for up to 3 months
Note: You can make this without vegetables or choose from white pumpkin, brinjal, or bitter gourd based on preference. You can also use your favorite legumes for this recipe.