1. Slice carrots, bell pepper, green beans, onion, potatoes and sweet potato into bite size pieces. Add green peas and butternut squash to the sliced vegetables. Sweet green peas and butternut squash add sweetness to the dish. If you prefer a more spicy or savory dish, use regular green peas.

2. I use onions as a sliced vegetable and as an ingredient in kootu masala.

3. This dish is rich in beta carotene which is found in carrots, sweet potato, and butternut squash.

4. Tuvar dal, soy beans, green peas and peanuts are a vegetarian source of protein in this recipe.

5. Rinse the tuvar dal and add chopped tomatoes, soybeans and turmeric powder. Pressure cook the dal using about 1.5 to 2 cups of water depending on the desired consistency of the kootu.

6. I don’t add water to the vegetables that are being pressure cooked. Pressure cooking softens vegetables, adding water to the vegetables during pressure cooking makes them mushy. I use more vegetables for making kootu versus sambar, so I use a pressure cooker that fits 3 stainless steel containers.

7. Using unpeeled tomatoes and potatoes helps to retain nutrients. Bioavailability of nutrients is increased when tomatoes are cooked.

8. Roast the peanuts for 5 to 6 minutes in a toaster oven at 325°F.

9. I roast and grind my kootu masala while the dal and vegetables are cooking.

10. I use less coconut in my kootu masala and instead add 1 large onion to get the desired texture. This helps reduce saturated fat content.

11. Use a low heat setting to roast urad dal, cumin seeds, black pepper, hing and dry red chillies in canola oil. Olive oil tends to burn easily when used for roasting spices or seasoning.

12. Grind the roasted masala along with the grated coconut and onion with a little water. I use frozen coconut as it is easily available in the Indian grocery stores in the United States and it is so convenient.

13. Simmer this wet masala over low heat.

14. Add curry leaves after 2 to 3 minutes. If you prefer to use mustard seasoning, you can add curry leaves at that time. I prefer to use peanuts in my recipe to add healthy fat content and skip seasoning.

15. The kootu masala is cooked when it thickens and starts separating from the sides of the pot.

16. Now add the pressure cooked dal and vegetables to the sautéed masala and add salt to taste. Stir and simmer over low heat for 5 to 6 minutes. Urad dal tends to stick to the pot and burns easily. Mix in the roasted peanuts just before turning off the stove.

17. This is a traditional South Indian recipe that is served with white rice. My Indian American family also enjoy it with wheat roti or as a nutrient rich savory soup with sandwiches. You can vary the amount of water used during cooking to get the desired consistency.