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A wholesome and comforting South Indian dish made from mashed spinach and lentils, seasoned with a simple tempering. This traditional Tamil recipe is packed with nutrients and pairs perfectly with hot rice and ghee.
Wash the spinach thoroughly in several changes of water to remove any grit. Drain well. In a pressure cooker, combine the rinsed toor dal, chopped spinach, sambar onions, garlic, green chilies, and turmeric powder.
Add 1 cup of water and secure the lid. Pressure cook on medium-high heat for 3-4 whistles, which should take about 10-12 minutes. Turn off the heat and allow the pressure to release naturally.
Once the pressure has fully subsided, carefully open the cooker. Add the salt and tamarind paste to the cooked spinach and dal mixture.
Using a traditional wooden masher ('mathu') or the back of a sturdy ladle, mash the mixture against the sides of the cooker. Aim for a coarse, rustic texture. Avoid using a blender, as it will create a fine puree and alter the authentic consistency.
Prepare the tempering (tadka). Heat the sesame oil in a small pan over medium heat. Once hot, add the mustard seeds and wait for them to splutter completely.
A wholesome and comforting South Indian dish made from mashed spinach and lentils, seasoned with a simple tempering. This traditional Tamil recipe is packed with nutrients and pairs perfectly with hot rice and ghee.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 156.07 calories per serving with 6.39g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Immediately pour the sizzling tempering over the mashed keerai. Mix everything together well. Let it sit for a minute for the flavors to meld. Serve hot with steamed rice and a dollop of ghee.
This recipe works wonderfully with other greens like amaranth leaves (thandu keerai), Malabar spinach (pasalai keerai), or a mix of different greens.
You can substitute toor dal with moong dal for a lighter version or use a combination of both.
For a richer flavor, add 2-3 tablespoons of freshly grated coconut along with the salt and tamarind paste before mashing.
For a creamier texture, you can reduce the water slightly and add a splash of coconut milk at the end, just before serving.
Spinach is an excellent source of iron, which is crucial for preventing anemia and boosting energy levels. It's also packed with vitamins A, C, and K, supporting vision, immunity, and bone health.
The inclusion of toor dal makes this dish a good source of plant-based protein, essential for muscle repair, growth, and overall body function.
High in dietary fiber from both spinach and lentils, Keerai Masiyal aids in digestion, promotes regular bowel movements, and supports a healthy gut microbiome. Spices like hing also help reduce bloating.
This dish is low in saturated fat and cholesterol. The fiber helps in managing cholesterol levels, and the potassium in spinach helps regulate blood pressure, contributing to cardiovascular wellness.
Yes, Keerai Masiyal is very healthy. It is rich in iron, vitamins, and fiber from spinach, and provides plant-based protein from the toor dal. It is a low-calorie, nutrient-dense dish.
One serving (approximately 1 cup or 210g) of Keerai Masiyal contains around 150-180 calories, depending on the amount of oil used. It's a light and nutritious dish.
It is highly recommended to use a traditional masher ('mathu') or the back of a ladle. A blender will make the masiyal too smooth and pasty, losing its characteristic coarse texture.
You can use various other greens like amaranth leaves (thandu keerai), fenugreek leaves (methi), or Malabar spinach (pasalai keerai). The cooking time might vary slightly depending on the green used.
Leftovers can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat gently on the stovetop or in the microwave before serving.
If your masiyal is watery, you can simmer it on low heat for a few minutes with the lid off to allow some of the excess moisture to evaporate. Be sure to stir occasionally to prevent it from sticking.
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