Keerai Poriyal
A vibrant and healthy South Indian stir-fry made with fresh greens, crunchy lentils, and sweet coconut. This simple dish comes together quickly and is a perfect side for rice and sambar.
For 4 servings
5 steps. 15 minutes total.
- 1
Step 1
- a.Prep the Greens: Thoroughly wash the amaranth leaves (keerai) in a large bowl of water to remove all dirt and grit. Drain them completely, using a salad spinner if you have one, and chop them finely. Set aside.
- 2
Step 2
- a.Prepare the Tempering (Tadka): Heat coconut oil in a wide pan or kadai over medium heat. Once hot, add the mustard seeds and allow them to splutter, which takes about 30 seconds. Immediately add the urad dal and sauté for about 1 minute until it turns a light golden brown. Add the broken dried red chilies and curry leaves, and sauté for another 15-20 seconds until fragrant.
- 3
Sauté Aromatics: Add the finely chopped onion to the pan
- a.Sauté for 3-4 minutes, stirring occasionally, until the onions become soft and translucent.
- 4
Step 4
- a.Cook the Greens: Add the chopped keerai to the pan along with turmeric powder and salt. Mix everything well. The leaves will begin to wilt almost immediately. Cover the pan and cook on a low to medium flame for 5-7 minutes. The greens will release their own water, so you likely won't need to add any. Stir occasionally until the leaves are tender but still retain their vibrant green color.
- 5
Finish and Serve: Once the keerai is cooked, turn off the heat
- a.Add the fresh grated coconut and give it a final, gentle mix to combine. Let it sit for a minute. Serve the Keerai Poriyal hot as a side dish with steamed rice and sambar, rasam, or dal.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Ensure the greens are washed and drained very well. Excess water can make the poriyal soggy.
- 2Do not overcook the keerai. It should be tender but not mushy, retaining a slight bite and its bright green color.
- 3For the best texture, don't skip the urad dal in the tempering; it adds a delightful crunch.
- 4Using fresh coconut provides the best flavor and texture, but frozen grated coconut (thawed) also works well.
- 5If the mixture looks too dry while cooking, sprinkle a tablespoon of water, but avoid adding too much.
- 6Store leftovers in an airtight container in the refrigerator for up to 2 days.
Adapt it for your goals.
Add Garlic
For a different flavor profile, add 2-3 cloves of finely minced garlic along with the onions and sauté until fragrant.
Add LentilsAdd Lentils
Make it more substantial by adding 1/4 cup of cooked moong dal or toor dal along with the greens. This variation is closer to a 'kootu'.
Different GreensDifferent Greens
This recipe works beautifully with other greens like spinach (palak), fenugreek leaves (methi), or Swiss chard. Adjust cooking time as needed.
Add AsafoetidaAdd Asafoetida
Add a pinch of asafoetida (hing) to the hot oil during tempering for enhanced aroma and digestive benefits.
Why this is on our healthy list.
Rich in Iron and Vitamins
Amaranth leaves are a powerhouse of iron, Vitamin A, and Vitamin C, which are essential for healthy blood production, good vision, and a robust immune system.
High in Dietary Fiber
The combination of greens and coconut provides ample dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Supports Bone Health
Keerai is an excellent source of Vitamin K and calcium, both of which are crucial for maintaining strong and healthy bones and preventing osteoporosis.
Plant-Based Goodness
This dish is entirely plant-based, making it a great source of nutrients for vegans and vegetarians. It is naturally low in cholesterol and saturated fat.
Frequently asked questions
Yes, it is very healthy. It's rich in iron, vitamins A, C, and K, and dietary fiber from the greens. The use of minimal oil and fresh ingredients makes it a nutritious, low-calorie side dish.