Ceylon Kootu with Ceylon Cinnamon Recipe

Vegan Ceylon Kootu Recipe

Ceylon Kootu is a super success in all our workshops, originating from Sri Lanka.

Whole Food Plant Based Ceylon Kootu with Ceylon Cinnamon Recipe

Course: Course 2 (Vegetable Dishes) at Lunch & Dinner Meals
Cuisine: Sri Lankan Recipe
Prep Time: 20 minutes
Cook Time: 20 minutes
Servings: 4 People

Ingredients

1/4 cup Carrot chopped
1/4 cup Potato diced
1/4 cup Beans chopped
1/4 cup Cauliflower chopped
1/4 cup Peas shelled
1/4 cup Onion finely chopped
1/2 cup Tomato finely chopped
1 Green Chili slit
4 Cloves
1 piece Cinnamon
1 tsp Mustard Seeds
1 cup Fresh Coconut grated
4 tsp Miso paste
1 pinch Asafoetida
2 tbsp Coriander leaves chopped

Instructions

1. Add all the vegetables together with cloves, cinnamon, and chili. and add water in a kadai. The water should be enough to cook the vegetables till soft. Cover and cook until done.
2. Once it is cooked, remove from stove. Dry roast mustard seeds. Once they start sputtering, add them to the cooked vegetables.
3. Add miso paste, grated coconut, coriander leaves, and asafoetida and mix. Your Yummy Ceylon Kootu is now ready to be served!

Nutrition Science Highlights for WFPB Ceylon Kootu with Ceylon Cinnamon Recipe

1. Why Miso Paste? Miso paste is fermented & salted soya bean paste. American Heart Association Maximum recommended maximum daily salt intake of 3.75 grams per person to minimise risk of high blood pressure, stomach cancer and chronic kidney disease. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use 3.75 grams of salt or less per day per person and add 18 to 20 grams (dry weight) of soya beans in any dishes, spread through the day!
2. Why nuts instead of oil? Whole foods are healthier than processed foods. When nuts are pressed and oil is extracted, fiber and phytonutrients are lost, along with many other nutrients. Therefore, whole nuts are much healthier than oils, whether cold-pressed or refined. In addition, they provide the oil content we need to absorb fat-soluble phytonutrients from other whole plant foods! This may be why nuts are used to garnish nearly every traditional Indian dish!
3. Why mustard seeds? Myrosinase, an important enzyme in cruciferous vegetables such as knol kohl, cauliflower, cabbage, radish, and broccoli, is essential to form sulforaphance, a powerful anti-cancer compound in the body when we consume these vegetables. However, when they are cooked, myrosinase gets deactivated and sulforaphane does not get synthesised. By adding raw or slightly roasted mustard seeds, or a little of any raw cruciferous vegetable to the dish after cooking, we can add myrosinase back into the dish and protect the powerful anti-cancer functions of cruciferous vegetables.