Low Sugar Vegan Pumpkin Kootu
This South Indian kootu is the kind of dish that makes you rethink everything you thought you knew about pumpkin. Tender chana dal and fork-soft pumpkin come together in a thick, golden stew that's deeply savory and warmly spiced — no sweeteners needed, because the squash brings its own natural richness. A freshly blended coconut paste with cumin and dried red chile gets stirred in toward the end, giving the whole pot a fragrant, slightly nutty body that you simply can't get from a jar. The real magic happens in the final step: mustard seeds popped in coconut oil, crisped curry leaves, and a pinch of asafoetida hit the kootu in a sizzling rush that perfumes every bite. Because every ingredient here is whole and unprocessed, there's no hidden sugar sneaking in through a spice blend or a store-bought sauce — just clean, honest flavor from start to finish. It's hearty enough to anchor a meal over rice, yet light enough that you'll want to go back for a second bowl without any guilt.
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Learn more →Ingredients
4 servings
For the dal
- ½ cup chana dal (split chickpeas), rinsed
- 1 ½ cups water
- ¼ tsp turmeric
For the pumpkin
- 1 lb pumpkin or kabocha squash, peeled and cut into ¾-inch cubes (about 3 cups)
- ½ tsp salt, plus more to taste
- ¼ tsp turmeric
- ½ cup water
For the coconut paste
- ½ cup fresh or frozen grated coconut
- 1 tsp cumin seeds
- 1 dried red chile
- 3 tbsp water
For the tempering
- 1 tbsp coconut oil
- 1 tsp mustard seeds
- 1 dried red chile
- 10 fresh curry leaves
- 1 pinch asafoetida (hing)
Instructions
- 1
Combine the chana dal, 1 1/2 cups water, and 1/4 tsp turmeric in a large saucepan. Bring to a boil over medium-high heat, then reduce to a steady simmer, cover partially, and cook for 20–25 minutes, until the dal is completely tender and most of the water is absorbed. The grains should be soft throughout but still hold their shape.
- 2
While the dal cooks, blend the grated coconut, cumin seeds, dried red chile, and 3 tbsp water in a blender or food processor until a coarse, slightly grainy paste forms, about 30–45 seconds. Set aside.
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