Ingredients:
- 2 cups spinach (keerai) – you can use any variety like amaranth, indian spinach, or keerai
- 1 tbsp toor dal (pigeon peas)
- 1 medium-sized onion, chopped
- 1-2 green chilies, slit
- 2 garlic cloves, crushed
- 1 tsp mustard seeds
- 1/2 tsp cumin seeds
- A few curry leaves
- 1/4 tsp turmeric powder
- 1 tbsp tamarind pulp or juice (optional, for tanginess)
- Salt to taste
- 1 tbsp oil (preferably coconut oil)
- 1/4 cup grated fresh coconut (optional)
- 1/4 tsp asafoetida (hing)
Instructions:
1. Cook Toor Dal:
Rinse and cook toor dal with 1.5 cups of water in a pressure cooker for 2-3 whistles or until soft. Set aside.
2. Prepare Spinach:
Wash the spinach leaves thoroughly. If the leaves are large, chop them roughly.
3. Tempering:
Heat oil in a pan. Add mustard seeds and let them splutter. Add cumin seeds, curry leaves, and asafoetida. Stir for a few seconds.
4. Sauté onions & Spices:
Add the chopped onions, green chilies, and crushed garlic. Sauté until the onions turn translucent. Add turmeric powder and cook for another minute.
5. Cook Spinach:
Add the spinach leaves to the pan. Cook on medium heat, stirring occasionally, until the spinach wilts and releases moisture. This will take about 5-7 minutes.
6. Add Cooked Dal:
Add the cooked toor dal to the spinach and mix well. If the mixture is too thick, add a little water to adjust the consistency.
7. Simmer & Mash:
Let it simmer for 5-7 minutes so the flavors meld. Use a masher or spoon to mash the mixture slightly, leaving it somewhat chunky or smooth depending on your preference.
8. Add tamarind (optional):
If you prefer a tangy flavor, add tamarind pulp or juice and mix. Adjust salt to taste.
9. Finish with Coconut (optional):
Stir in grated coconut for added richness and flavor. Remove from heat.
10. Serve:
Garnish with fresh coriander leaves if desired. Serve hot with steamed rice or chapati.
Tips:
- Spinach variety: You can use any type of spinach, but tender varieties like amaranth spinach (red or green) work best.
- Cooking dal: Ensure the dal is well-cooked and soft, as this helps in mashing it well with the spinach.
- Consistency: You can adjust the consistency by adding more water if you prefer a soupier version or a thicker one for a side dish.
- Tamarind: The tamarind adds a nice tanginess, but you can skip it for a milder flavor.
- Coconut: Adding grated coconut towards the end gives a richer texture and enhances flavor.
- Spices: Customize the spice levels by adjusting the green chilies and garlic.
Health Benefits of Keerai Masiyal:
- Rich in Iron: spinach is an excellent source of plant-based iron, which helps in preventing anemia and boosts energy.
- High in Fiber: spinach and toor dal are both high in dietary fiber, aiding digestion and promoting gut health.
- Packed with vitamins & Minerals: spinach provides vitamins A, C, and K, essential for immunity, eye health, and bone health. It’s also rich in folate, which supports red blood cell production.
- Anti-inflammatory Properties: garlic, turmeric, and spinach have anti-inflammatory properties, which help in reducing inflammation in the body.
- Good for heart Health: The high potassium content in spinach helps in maintaining healthy blood pressure, and the fiber helps reduce cholesterol levels.
- Detoxifying: spinach has detoxifying properties, aiding in the removal of toxins from the body.
Keerai Masiyal is a simple, nutritious, and flavorful South indian dish that brings out the goodness of leafy greens. It’s perfect for boosting your iron levels and overall health.
Disclaimer:
The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.
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