Kootu is a comforting South Indian stew made by simmering vegetables with lentils and a fragrant coconut-based paste. It is a staple home-style dish frequently served as part of a balanced daily lunch or dinner. The stew is vegan and relies on wholesome plant-based ingredients.
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Nutrient score: Fair
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 0.5 cup Chana dal (uncooked) (101 g)
- 2 medium Chayote (400 g)
- 0.25 tsp Turmeric powder (0.6 g)
- Salt, to taste
- 0.5 cup Coconut (77 g)
- 1 tsp Cumin seeds (2.2 g)
- 2 pieces Green chili (30 g)
- 1 tbsp Coconut oil (14 g)
- 0.5 tsp Mustard seeds (1.8 g)
- 1 piece Dried Red Whole Chilli (2 g)
- 1 handful Curry leaves (5 g)
- Ingredients in total: 633 g
- Weight gained in cooking: 167 g (water soaked up)
- Net weight (cooked): 800 g · 4 servings of about 200 g
Method
- Rinse the chana dal thoroughly and soak it in water for at least 30 minutes before cooking.
- Place the soaked dal in a pressure cooker with 1.5 cups of water and cook for 3-4 whistles until soft but not mushy, or boil in a pot for about 30-40 minutes until tender.
- Add the cubed chayote, turmeric powder, and salt to the cooked dal, then simmer over medium heat for 10 minutes until the squash is tender.
- While the vegetables simmer, grind the grated coconut, cumin seeds, and green chillies into a smooth paste using a blender with a splash of water.
- Stir the coconut paste into the pot with the dal and chayote, allowing it to cook for another 3 minutes on low heat to blend the flavors.
- In a small pan, heat the coconut oil and add the mustard seeds; once they pop, add the dried red chilli and curry leaves, letting them sizzle for a few seconds.
- Pour this tempering over the kootu and stir well before serving warm with steamed rice.
Nutrition
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Calories | 218 kcal | 109 kcal |
| Protein | 7.58 g | 3.79 g |
| Water | 155 mL | 77.6 mL |
| Sodium | 28.3 mg | 14.2 mg |
| Total Carbohydrates | 23.7 g | 11.8 g |
| Total Fat | 11.9 g | 5.95 g |
| Sugar | 3.9 g | 1.95 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Iron | 2.52 mg | 1.26 mg |
| Calcium | 52.1 mg | 26.1 mg |
| Magnesium | 56.3 mg | 28.2 mg |
| Potassium | 468 mg | 234 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 143 mg | 71.4 mg |
| Zinc | 1.48 mg | 0.74 mg |
| Chloride | 11.3 mg | 5.66 mg |
| Selenium | 4.47 mcg | 2.24 mcg |
| Copper | 0.43 mg | 0.21 mg |
| Fluoride | 0.038 mg | 0.019 mg |
| Manganese | 0.98 mg | 0.49 mg |
| Molybdenum | 30.2 mcg | 15.1 mcg |
| Chromium | 0 mcg | 0 mcg |
Fats
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 8.74 g | 4.37 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.69 g | 0.34 g |
| Omega-3 Fatty Acids | 0.047 g | 0.024 g |
| Polyunsaturated Fat | 0.57 g | 0.29 g |
| Omega-6 Fatty Acids | 0.53 g | 0.26 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.061 g | 0.03 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 4.83 g | 2.41 g |
| Omega-9 Fatty Acids | 0.65 g | 0.33 g |
Fibre
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Fiber | 8.32 g | 4.16 g |
| Soluble Fiber | 1.35 g | 0.68 g |
| Insoluble Fiber | 6.52 g | 3.26 g |
Vitamins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 20 mg | 10 mg |
| Folate (B9) | 222 mcg | 111 mcg |
| Niacin (B3) | 1.32 mg | 0.66 mg |
| Vitamin A | 15.7 mcg RAE | 7.83 mcg RAE |
| Thiamin (B1) | 0.16 mg | 0.082 mg |
| Vitamin B6 | 0.26 mg | 0.13 mg |
| Riboflavin (B2) | 0.081 mg | 0.041 mg |
| Pantothenic Acid (B5) | 0.72 mg | 0.36 mg |
| Vitamin E | 0.59 mg | 0.3 mg |
| Vitamin K | 6.69 mcg | 3.34 mcg |
| Biotin (B7) | 3.77 mcg | 1.89 mcg |
| Beta-Carotene | 283 mcg | 142 mcg |
Others
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Choline | 35.6 mg | 17.8 mg |
| Leucine | 686 mg | 343 mg |
| Lysine | 529 mg | 265 mg |
| Polyphenols | 113 mg | 56.6 mg |
| Methionine | 97.3 mg | 48.6 mg |
| Oxalates | 33.5 mg | 16.7 mg |
| Threonine | 340 mg | 170 mg |
| Tryptophan | 98.7 mg | 49.4 mg |
| Valine | 450 mg | 225 mg |
| Flavonoids | 28.7 mg | 14.3 mg |
| Histidine | 264 mg | 132 mg |
| Lutein / Zeaxanthin | 0.26 mg | 0.13 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 453 mg | 227 mg |
| Purines | 44.2 mg | 22.1 mg |
Proteins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Isoleucine | 412 mg | 206 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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