Recipes


Sabassge Soppu Kootu/ Dill Leaf Curry With Chapathi Or Rice

Published On  March 15, 2016 By
30 min cook time
10 min prep time
Main dish
Preperation Time:
10 mins
Cooking Time:
30 mins

Ingredients:

  1. 1 bunch of sabassge soppu/ dill leaves
  2. 1/4 cup fresh coconut, grated
  3. 1/2 cup toor dal
  4. 1 medium potato, chopped into 1/2 inch cubes
  5. 1/4 cup peanuts
  6. 1 teaspoon black pepper
  7. 1 tablespoon urad dal
  8. 1 green chilly, chopped
  9. Salt, to taste

Ingredients For Tempering

  1. 1 to 2 dry red chillies
  2. 5 to 6 curry leaves
  3. 1 teaspoon mustard seeds
  4. 1 1/2 teaspoon oil

nutrition facts

Serving Size1 ServingPer Serving%Daily Value*
Calories1503Calories from Fat402
Total Fat44.7g 69%Saturated Fat10.2g 51%
Cholesterol0mg 0%Sodium1130mg 47%
Potassium10395mg 297%Carbohydrates245.6g 82%
Dietary Fiber76.6g 306%Sugars6.4g
Protein92.4gVitamin A294%
Vitamin C275%Calcium460%
Iron760%

nutrition facts

Serving Size1 Serving
Calories1503
Total Fat44.7g 69%
Cholesterol0mg 0%
Potassium10395mg 297%
Dietary Fiber76.6g 306%
Protein92.4g
Vitamin C275%
Iron760%
Per Serving%Daily Value*
Calories from Fat402
Saturated Fat10.2g 51%
Sodium1130mg 47%
Carbohydrates245.6g 82%
Sugars6.4g
Vitamin A294%
Calcium460%

Procedure:

To Prepare The Kootu

  1. Wash and clean the dill leaves well and finely chop them. Keep it aside.
  2. Wash and soak toor dal in water for about 15 minutes. Drain water and add daal in a pressure cooker. Add the dill leaves, peanuts, potato and add 1 cup of water. Cook till the cooker releases 2 whistles. Switch off the heat and let it cool down.
  3. In the meantime, take a little oil in a pan and sauté the urad dal with green chillies and pepper. Once the urad dal turns light brown, add this mixture into a grinder jar along with coconut and grind it into a fine paste.
  4. Once the cooker has cooled down, add the ground paste, salt, and a cup of water in the cooker and boil, till it reaches a creamy consistency.

To Prepare The Tempering

  1. Heat oil in a pan and add mustard seeds. Let it crackle. Now add the red chillies and curry leaves and pour it over the gravy.
  2. Serve Sabassge Soppu Kootu hot with chapathis or rice.

Notes

Please note, that if eating this dish with rice, red or brown rice is recommended as it’s nutritive value is higher than regular white rice.

 

The health benefits of dill are derived from its organic compounds, vitamins, and minerals. These include powerful monoterpenes like limonene, carvone, and anethofuran, as well as flavonoids like vicenin and kaempferol. As for vitamins and minerals, dill has a significant amount of vitamin A and vitamin C, as well as trace amounts of folate, iron, and manganese.The activity of dill’s volatile oils qualify it as a “chemoprotective” food that can help neutralize particular types of carcinogens.

Health benefits of dill include:

Digestion: Dill itself is an appetizer and therefore extensively used in culinary applications. The essential oils present in dill are stimulating and they activate the secretion of bile and digestive juices. These oils also stimulate peristaltic motion of the intestine, easing the passage of bowel movements and relieving constipation.

Insomnia: The essential oils in dill are no exception. The flavonoids and vitamin-B complex present in its essential oils, since they are stimulating in nature, activate the secretion of certain enzymes and hormones which have calming and hypnotic effects, thereby helping people get a good night’s sleep.

Bone Health: The calcium content of dillmeans that it is an important element in protecting you from bone loss and the loss of bone mineral density.

Diabetes: Dill has long been associated with diabetes and the management of insulin levels.

Excess Gas: As a well-known carminative, dill can help prevent the embarrassing condition of excessive gas.

Immune System: Dill has long been associate with antimicrobial activity, and it has been shown to prevent a number of microbial infections throughout the body, both those in various organs and those potential infections that land in wounds or small cuts on the skin.

Diarrhea: Diarrhea is mainly caused by two thing, indigestion and microbial action. In terms of indigestion, dill can be quite helpful, as it has very good digestive properties. Secondly, dill can help due to the monoterpenes and flavonoids present in its essential oils, which are germicidal or bactericidal in nature. They can help cure diarrhea by inhibiting microbial infections that try to attack the body.

Dysentery: Dysentery is primarily caused due to fungal infections. For this condition as well, dill can help, since its essential oils are disinfectant in nature and help to inhibit fungal infections effectively.

Arthritis: Dill has long been known as an anti-inflammatory herb, meaning that it helps to reduce the inflammation and the associated pain of diseases such as rheumatoid arthritis, gout, and arthritis.

Menstrual Disorders: The flavonoids in the essential oil of dill are stimulating and Emenagogic in nature, which means that they stimulate the secretion of certain hormones that help maintain proper menstrual cycles in women.

Respiratory Disorders: Kaempferol and certain other components of flavonoids and monoterpenes in the essential oils of dill are anticongestive and antihistaminic in nature and help clear congestion in the respiratory system due to histamine, allergies or coughs.

Oral Care: Dill seeds and leaves are very good mouth and breath fresheners. Apart from that, the essential oils in it are germicidal, antioxidant and disinfectant in nature. Due to these properties, they help end microbial infections in the mouth and their antioxidants minimize the damage caused to gums and teeth by free radicals.

Cancer: Monoterpenes are chemopreventive, and since they are stimulating by nature, they activate the secretion of an enzyme called glutathione-S-transferase (the radical glutathione is an effective antioxidant) which is very effective in neutralizing carcinogens. It is particularly effective at neutralizing Cyano- and Benzo- derivatives and free radicals, thereby protecting the body from cancer. The other antioxidants in the essential oils of dill also contribute to this cancer protection that people enjoy from adding dill to their diet.

Other Benefits: Dill is a relaxant, increases strength, and increases urination to help in the removal of toxins, excess salts, and water from the body.

Sabassge Soppu Kootu is a tasty coconut based curry dish in South India. It is best served with chapatis or steamed rice.