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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
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.
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.
Sauté Aromatics: Add the finely chopped onion to the pan. Sauté for 3-4 minutes, stirring occasionally, until the onions become soft and translucent.
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.
Finish and Serve: Once the keerai is cooked, turn off the heat. 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.
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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.
This south_indian recipe takes 30 minutes to prepare and yields 4 servings. At 137.63 calories per serving with 4.34g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
For a different flavor profile, add 2-3 cloves of finely minced garlic along with the onions and sauté until fragrant.
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'.
This recipe works beautifully with other greens like spinach (palak), fenugreek leaves (methi), or Swiss chard. Adjust cooking time as needed.
Add a pinch of asafoetida (hing) to the hot oil during tempering for enhanced aroma and digestive benefits.
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.
The combination of greens and coconut provides ample dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Keerai is an excellent source of Vitamin K and calcium, both of which are crucial for maintaining strong and healthy bones and preventing osteoporosis.
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.
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.
One serving of Keerai Poriyal contains approximately 125 calories, making it a light and healthy addition to any meal. The exact count can vary based on the amount of oil and coconut used.
Traditionally, amaranth leaves (thandu keerai or arai keerai) are used. However, you can easily substitute with spinach (palak), ponnanganni keerai, or even finely chopped kale or Swiss chard.
This usually happens if the greens were not drained properly. To fix it, remove the lid and cook on medium-high heat, stirring frequently, until the excess moisture evaporates. Be careful not to overcook the greens.
Yes, you can. For best results, soak 3 tablespoons of desiccated coconut in 2-3 tablespoons of warm water for about 10 minutes before adding it to the dish. This helps rehydrate it and improves the texture.
Absolutely. For a no-onion version, simply skip the onion. The dish will still be delicious, with the flavors of the tempering and coconut shining through.