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A simple and nutritious South Indian stir-fry made with fresh spinach, aromatic spices, and a hint of sweetness from grated coconut. Ready in under 20 minutes, it's a perfect side dish for rice and sambar.
For 4 servings
Prep the Spinach: Wash the spinach leaves thoroughly in a large bowl of water, changing the water 2-3 times to remove all grit. Drain completely and roughly chop the leaves and tender stems. Set aside.
Prepare the Tempering (Oggarane): Heat coconut oil in a wide pan or kadai over medium heat. Once the oil is hot, add the mustard seeds. When they begin to splutter, add the urad dal and chana dal. Sauté for about 1 minute until the dals turn a light golden brown, being careful not to burn them.
Sauté Aromatics: To the pan, add the broken dried red chillies, hing, and curry leaves. Sauté for 30 seconds until the curry leaves are crisp and fragrant. Then, add the finely chopped onion and slit green chillies. Cook for 2-3 minutes, stirring occasionally, until the onions soften and become translucent.
Cook the Spinach: Add the chopped spinach to the pan in batches if necessary, along with the turmeric powder. Stir well to combine with the tempering. The spinach will begin to wilt almost immediately.
Season and Finish Cooking: Once the spinach has wilted down completely (about 2-3 minutes), add the salt. Cook uncovered for another 3-4 minutes, stirring occasionally, until the spinach is cooked through and any excess moisture has evaporated. Cooking uncovered helps retain the bright green color.
Garnish and Serve: Turn off the heat. Stir in the fresh grated coconut and optional jaggery. Mix well to combine. Finally, drizzle with lemon juice if using, give it one last stir, and serve hot with rice, sambar, or rotis.
A simple and nutritious South Indian stir-fry made with fresh spinach, aromatic spices, and a hint of sweetness from grated coconut. Ready in under 20 minutes, it's a perfect side dish for rice and sambar.
This south_indian recipe takes 20 minutes to prepare and yields 4 servings. At 139.7 calories per serving with 4.07g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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For a pungent flavor, add 2-3 cloves of finely chopped or crushed garlic along with the onions and sauté until fragrant.
This recipe works well with other greens like amaranth leaves (harive soppu), fenugreek leaves (methi), or kale.
Stir in 1/2 cup of cooked chickpeas or crumbled paneer at the end for a more substantial dish.
Increase the number of green chillies or add a pinch of red chilli powder along with the turmeric for extra heat.
Spinach is an excellent source of iron, which is crucial for preventing anemia and maintaining energy levels. It's also packed with vitamins A, C, and K, supporting vision, immunity, and bone health.
The high dietary fiber content from spinach, lentils, and coconut aids in digestion, promotes regular bowel movements, and supports a healthy gut microbiome.
The use of coconut oil and fresh coconut provides medium-chain triglycerides (MCTs), a type of healthy fat that can provide quick energy and support heart health.
Spinach is a great source of Vitamin K and calcium, both of which are essential for maintaining strong and healthy bones.
Palya is a term from the South Indian state of Karnataka for a dry or semi-dry vegetable stir-fry. It's similar to what is known as 'Poriyal' in Tamil Nadu or 'Thoran' in Kerala, typically featuring tempered spices, vegetables, and a garnish of fresh coconut.
Yes, Spinach Palya is very healthy. It is rich in iron, Vitamin A, Vitamin C, and dietary fiber from the spinach. The coconut provides healthy fats, and the lentils in the tempering add a small amount of protein and texture. It is a light, nutritious, and plant-based side dish.
One serving of Spinach Palya (approximately 110g or 3/4 cup) contains around 110-130 calories. The majority of the calories come from the coconut oil and fresh coconut.
Yes, you can use frozen spinach. Thaw it completely and squeeze out as much excess water as possible before adding it to the pan. You will need to adjust the cooking time as it will cook much faster than fresh spinach.
Store any leftover Spinach Palya in an airtight container in the refrigerator for up to 2-3 days. Reheat gently in a pan or microwave before serving.
Spinach can turn dark and mushy if it's overcooked or if you cover the pan while cooking. The steam trapped by the lid causes the leaves to lose their vibrant green color. Cook it uncovered just until wilted and tender.
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