Mixed Vegetable Kootu Recipe for Diabetic friendly recipe

Kootu Curry (Mix Vegetable With Gravy)

The most important thing if you have diabetes is maintaining blood sugar levels. This can be achieved by choosing right food each time.  Though it seems difficult, it is not impossible. Additionally, combination food is good in diabetes especially if you combine all good foods to make one recipe, there is nothing like it. Our today's chosen recipe is 'Kootu Curry' - Mix vegetables with gravy

What does kootu mean?

The meaning of kootu is 'a mix or combination’.

What is Kootu Curry?

It is a mix of several different vegetables and chickpeas simmered in a cumin coconut gravy, which is topped with browned/fried coconut. Kootu Curry is a traditional side dish from Kerala served during festivals like Onam, Vishu, and marriages. It is the only curry where roasted coconut is used as a topping.

Today, we are going to learn the Kootu curry recipe in the FFD style.

Recipe features

This recipe is a unique blend of vegetables and legumes which straight away makes it diabetes-friendly.  FFD has given it a slight twist by using freshly grated coconut which adds to its nutrition and benefits even more.


Course  Main/Side dish
Cuisine  South Indian
Preparation Time 15 mins
Cooking time 20 mins
Serving  2-3


Kootu Curry Ingredients


  • 4 Tbsp Bengal gram/ Chana Dal 

  • 1 Cup Ash Gourd Pieces

  • ½ Cup Raw Banana Pieces

  • ¼ Cup Sweet Potato Pieces

  • ½ Cup Freshly Grated Coconut
  • 1 Tsp Black Pepper 

  • 1 Tsp Plain Cumin Seeds (Jeera) 

  • 1 Tsp Coconut Oil 

  • 1 Tsp Mustard seeds 

  • 2 Dry Red Chilli Splits

  • 8-10 Curry leaves
  • ½ Tsp Turmeric Powder 

  • Salt to taste    


  • Soak chana dal for 6 hrs.

  • Pressure cook the vegetables and the soaked dal by adding turmeric powder, chilli powder and salt.

  • grated coconut, pepper powder, cumin seeds and grind well to make a smooth paste.

  • Add the paste to the boiled vegetables with little amount of water and boil in medium flame for 4-5 mins without losing its gravy consistency.

  • Give tadka using coconut oil, mustard seeds, dry chilli splits, curry leaves and put it on the mix.

  • Sprinkle some grated coconut for dressing.


Serving suggestion

Kootu Curry is ready. Serve with brown rice or with khapli wheat chapati/roti.

Choosing healthy recipes from a different region is a great thing to do.  FFD has a collection of several region-specific recipes modified in FFD way only to make them friendly for diabetics. Visit our recipe section to know more recipes like these. FFD specializes in not only reversing diabetes but also reversing lifestyle disorders like BP, cholesterol, obesity, PCOD etc.  Enroll in our Introductory session of the Diabetes Reversal Program i.e. Discover Reversal Session and begin your reversal journey at once.

Looking for other healthy Diabetes-friendly Recipes? Try these:

1. Rajma Cutlet Recipe

2. Seekh kababs Recipe