9799692b348 Nivedhanam: Kale Kootu

Sunday, May 12, 2013

Kale Kootu

Kale is one of the very healthy green leafy vegetable. I wanted to try this hard leafy vegetable in one of the our daily kootu. It was very delicious and had a very nice feeling of a hearty and healthy meal..
Kale Kootu - IMG_4093
Ingredients
Kale – 3 cups (Cut into pieces)
Green chili – 4 - 6
Turmeric – A pinch + 1/4 tea spoon
Tuvaram Parupu / Toor Dal - 1/4 cup
Salt – 1 ¼ tea spoons
Oil – ½ tea spoon
Cumin Seeds – 1 ½ tea spoons
Rice – 1 tea spoon (optional)
Asafetida – ¼ tea spoon
Curry Leaves – 5
Mustard Seeds – ½ tea spoon
Ulutham Parupu / Urad Dal – 1 tea spoon
Red Chili – 1
Method
Soak rice for 30 minutes..
Pressure cook the dal with 1/4 tea spoon turmeric and 3/4 cup water until well done. Mash it and set aside.
Grind coconut, cumin, green chili, rice (soaked) to a paste and set aside
Boil the Kale with turmeric in microwave for 5 minutes. Add very little water.
Once the kale is well boiled, add the mashed tuvaram parupu and the grinded mixture and bring it to a boil
Heat a small pan and add oil and when hot add mustard seeds. When mustard seeds crackle, add the ulutham parupu and when the parupu turn golden, add curry leaves and red chili and sauté for 10 seconds and add it to the kootu
Now the kale kootu is ready to be served..

from Wikipedia – about Kale - Kale is very high in beta carotene, vitamin K, vitamin C, and rich in calcium. Kale is a source of two carotenoids, lutein and zeaxanthin.[3] Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties.[4] Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stir frying do not result in significant loss.[5] Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.[6][7] Kale has been found to contain a group of resins known as bile acid sequestrants, which have been shown to lower cholesterol and decrease absorption of dietary fat. Steaming significantly increases these bile acid binding properties. Read more
Check out the Blogging Marathon page for the other Blogging Marathoners doing BM#28
Sending this to my own Guest host event – WTML, Gayathri’s page, DIO - lentils and vegetables, Healthy Diet - Diabetic Friendly Recipes
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16 comments :

  1. Looks so scrumptious! Never tried kale in kootu..

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  2. Wow.. looks so delightful. Good one.

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  3. Kale is new to me not yet tried, your dish looks tasty. Todays post :http://nayanas-kitchen-kreations.blogspot.in/2013/05/ice-apples-and-mango-smoothie.html

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  4. Very new soumya, kale in kootu!! Healthy green!!!

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  5. I had Kale while we were in US..but it is not available in India..though one can always try it with spinach..the version is somewhat like sindhi sai bhaji.

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  6. I too try to include leafy vegetables in our daily diet...never had kale..

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  7. Love the twist of kale in the traditional kootu.

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  8. I love the color green I am sure it tasted good & defenitely healthy too

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  9. oh wow thats an very health kootu variety :) looks " greedelicious " :)

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  10. healthy & delicious way to include kale...thanks for this hearty n comfort recipe!

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  11. Kale is my latest favorite green vegetable. Would love to use it in kootu. Thanks for the recipe.

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  12. Lovely kootu, good to know more information about kale.

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  13. This is soo new to me!! It looks tempting...

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  14. That is an interesting way to use Kale.

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