Keerai Mologutal (South Indian Spinach-Lentil Stew)

May 26, 2023May 26, 20230 2
Delicious and healthy South Indian Spinach-Lentil Stew
in Stew

Prep

10 min

Cook

40 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 bunch fresh spinach , washed , not dried , coarsely chopped
1 teaspoon salt ( or to taste )
4 cups water
1/2 cup yellow lentils ( tur dal )
1/8 teaspoon turmeric powder
1/2 cup shredded coconut
1 teaspoon cumin
1/2 red chile
1/2 cup water
1 tablespoon vegetable oil
3/4 teaspoon mustard seeds
1 teaspoon Urad Dal ( skinned and split black gram )

Nutrision Information

Servings Per Recipe
4
Calories
139
Sugar
2g
Fat
5g
Keerai Mologutal is a popular South Indian dish prepared with fresh spinach and lentils. This stew is a common comfort food, especially in Tamil Nadu, India. It is often served with rice and a side of stir-fried vegetables. The blend of spices used in this dish gives it a unique and distinct aroma. It is a thick, creamy stew that is easy to make and perfect for a cozy evening. It is also a great way to incorporate more greens into your diet.

Instructions

1.Rinse the lentils and add them to a pot with 4 cups of water, turmeric powder, and salt. Bring to boil and simmer for 20 minutes.
2.Add chopped spinach and red chili to the pot and cook until tender, about 10-15 minutes.
3.In another pan, heat the oil and add mustard seeds. Once they start popping, add Urad dal and cook until lightly browned.
4.Add shredded coconut and cumin to the pan and saute for a minute.
5.Add the coconut mixture to the lentil and spinach mixture, stir until combined.
6.Cook on low heat for 5 minutes and adjust salt to taste.

PROS

Nutritious and delicious, this South Indian stew is high in fiber, iron, and protein.

Easy to make and budget-friendly, this is a perfect comfort food for a cozy evening.

CONS

This dish has a slightly bland taste, which might not be as appealing to everyone.

It may take some time to develop a taste for the blend of spices used in this dish.

HEALTH & BENEFITS

The combination of spinach and lentils makes this stew a powerhouse of nutrition.
Spinach is high in fiber, iron, and vitamins C and K. Lentils are an excellent source of protein, iron, and fiber.
Turmeric has anti-inflammatory properties and is also known to help with digestion.

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