Seed Oil Free Vegan Pumpkin Kootu
This South Indian kootu is the kind of dish that makes you rethink what a vegetable stew can be — deeply savory, warmly spiced, and satisfying in a way that feels both humble and special. Chana dal and tender pumpkin simmer together until they meld into a thick, cohesive base, and a freshly blended coconut paste folded in at the end gives the whole thing a rich, slightly grainy texture that no store-bought shortcut could replicate. The finishing move is a sizzling tempering of mustard seeds, curry leaves, and dried red chile in coconut oil — that single tablespoon does a remarkable amount of flavor work. Coconut oil is the only fat in this recipe, which means you're completely clear of refined vegetable and seed oils without having to make any substitutions or compromises. Everything here is whole, recognizable, and intentional. It's naturally plant-based too, so it works across a wide range of tables without anyone feeling like they're eating around a restriction. Serve it hot over rice or alongside flatbread and it becomes a genuinely complete, craveable meal.
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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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