Anti Inflammatory Vegan Pumpkin Kootu
This South Indian kootu is the kind of deeply comforting dish that makes you wonder why you ever settled for a plain vegetable side. Tender pumpkin and soft chana dal come together in a thick, spoonable stew that's layered with warmth from turmeric, cumin, and dried red chile — ingredients that have long been celebrated for their role in reducing inflammation naturally. The fresh coconut paste is the secret weapon here, blending into the dal and squash to create a rich, slightly nutty body that feels indulgent without any dairy or processed ingredients in sight. A final tempering of mustard seeds, curry leaves, and coconut oil bloomed in a hot skillet gets poured right over the top, sending up an incredible fragrance and adding a crispy, aromatic finish. Every component does double duty — nourishing and delicious at the same time. It's a genuinely satisfying plant-based meal that doesn't ask you to compromise on flavor to eat well.
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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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