Spinach Keerai (South Indian Spinach Stew)

May 25, 2023May 25, 20230 1
Delicious Spinach Keerai Recipe from South India
in Stew

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

10 ounces frozen spinach
3/4 teaspoon salt
1 cup cooked toor dal or 1 cup cooked mung dal
2 tablespoons grated unsweetened coconut
1 1/2 teaspoons cumin seeds
1 dried red chili
3/4 teaspoon rice flour or 3/4 teaspoon cornstarch
1 -2 tablespoon vegetable oil
1/4 teaspoon black mustard seeds
1/4 teaspoon Urad Dal ( optional )
1 teaspoon turmeric powder

Nutrision Information

Servings Per Recipe
4
Calories
150
Sugar
1g
Fat
6g
Spinach Keerai is a traditional South Indian stew that is made with spinach, lentils, and a blend of spices. The dish is hearty and comforting, making it a popular choice for lunch or dinner. The creamy texture and savory flavors of the stew are balanced by the slight bitterness of the spinach and the tangy notes of the coconut and cumin seeds. This recipe is easy to make and can be served with rice, naan, or other Indian breads. It is a great option for vegetarians or anyone looking for a healthy and satisfying meal.

Instructions

1.Thaw the frozen spinach and squeeze out any excess water.
2.In a blender, grind the grated coconut, cumin seeds, and dried red chili into a fine paste.
3.In a pan, heat oil over medium heat and add black mustard seeds. When they begin to pop, add Urad dal (if using) and stir for a few seconds.
4.Add the ground coconut paste to the pan along with turmeric powder and fry for about 2 minutes.
5.Add the thawed spinach and salt to the pan and stir.
6.Add the cooked and mashed toor dal or mung dal to the pan and mix until well combined. Add water if needed to adjust the consistency.
7.In a small bowl, mix rice flour or cornstarch with a little water to make a slurry and add it to the pan while stirring.
8.Cover the pan with a lid and let it cook for 5-10 minutes on low heat until the stew thickens.

PROS

Spinach Keerai is a healthy and flavorful vegetarian meal that is a great source of vitamins, minerals, and fiber.

The dish is easy to prepare and can be customized according to individual taste preferences.

CONS

Some people may not enjoy the texture of stew or the strong flavors of spices like cumin and mustard seeds.

Additionally, spinach can sometimes have a slightly bitter flavor which may not be appealing to everyone.

HEALTH & BENEFITS

Spinach is a nutrient-dense leafy green that is low in calories and high in vitamins, minerals, and antioxidants.
It is an excellent source of vitamin K, vitamin A, vitamin C, iron, and folate, all of which are important for maintaining good health and preventing chronic diseases such as heart disease and cancer.

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