Low Iodine Vegan Pumpkin Kootu
This South Indian kootu is the kind of dish that makes you rethink everything you thought you knew about vegetable sides — deeply savory, warmly spiced, and satisfying in a way that feels almost surprising for something so wholesome. Tender pumpkin and soft chana dal come together in a thick, cohesive stew that holds its shape on a spoon, while a blended paste of fresh coconut, cumin, and dried red chile gives the whole thing a rich, slightly nutty backbone. For anyone navigating a low-iodine approach, this recipe is a natural fit. Every ingredient here — the split chickpeas, pumpkin, coconut, and whole spices — falls comfortably within the guidelines, with no seafood, dairy, or iodized salt in sight. You're in full control of the salt you add, so just reach for a non-iodized variety and you're good to go. The finishing tempering is where the magic really happens: mustard seeds popped in coconut oil, crispy curry leaves, and a whisper of asafoetida poured sizzling over the top. That aromatic hit transforms the dish from comforting to genuinely craveable. Serve it hot over plain rice or alongside a simple flatbread for a complete, nourishing meal that doesn't ask you to compromise on flavor.
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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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