KEERAI KARIYAMUTHU- Learn how to make South Indian style Amaranth Stir fry

Back to healthy cooking again. I have already posted a few recipes in the past where I had focused on conventional cooking utensils . This one is a follow through. The Mud pot shown in the picture is one among those healthy utensils that I use frequently for making Sambhars, Rasams and Masiyals. Today's recipe is a dry curry. I always prefer an iron pan or Kadai for preparing iron rich foods as it contributes added iron. Nevertheless, mud/clay utensils are equally good . 

Amaranth Leaves @ Mulaikkeerai is the most popularly consumed greens in India and countries of South East Asian origin. The common are stir fried or the Dhal based (Masiyal/ Saag) varieties or finds its use in soups in South East Asian cuisines. These recipes vary slightly from region to region. Since most of the green leafy vegetables are rich or good sources of Iron and other micro-nutrients (*antioxidants), these qualify to become powerful protective foods. 
We are ardent lovers of greens. With the Wet Market located at a stone's throw distance from our home, we have the luxury of sourcing fresh greens almost daily. Needless to say that it frequents our weekly menu. Today's recipe is a simple Tambrahm style stir fry with regular seasonings and best suited for any festive occasion or days when one wants to go the Saatvik way. On other days the same stir fry can be jazzed up with few shallots and garlic flakes 
(completely optional though).  I have spiked up the protein content by adding some cooked Toor dhal.

Scroll down for the recipe..
Preparation time 
Cooking time
Category
Cuisine
Difficulty level
Serves 4
Source : MIL
Nutrition Facts
Servings 4.0
Amount Per Serving
calories 79
% Daily Value *
Total Fat 5 g7 %
Saturated Fat 1 g7 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg0 %
Sodium 85 mg4 %
Potassium 333 mg10 %
Total Carbohydrate 7 g2 %
Dietary Fiber 2 g6 %
Sugars 1 g
Protein 3 g6 %
Vitamin A25 %
Vitamin C31 %
Calcium10 %
Iron11 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
INGREDIENTS

  • 2 big bunches of Amaranth laves
  • 1/2 cup cooked Toor dhal 
  • 1 tsp Mustard seeds
  • 1 tsp split black gram
  • 1/2 tsp cumin
  • 1/2 tsp turmeric
  • 2 tbsp grated coconut
  • 2-3 red chillies
  • 1/4 tsp sugar/ pounded jaggery ( optional)
  • a generous dash of Asafoetida
  • 1 tbsp peanut oil/ coconut oil 
  • Salt to taste
METHOD
  • Cut the root portion from the bunch and wash the greens under running water. 
  • Transfer to a big bowl of fresh water. Separate small batches and rinse them in the same bowl by shaking well and lift to drain excess water.
  • This will settle sand particles at the bottom. Repeat until you have cleaned completely. Set aside to drain excess moisture. 
  • Once drained, chop well. 
  • Heat oil in an Iron or Mud pan/  Kadai. When hot add mustard seeds. When it pops add cumin,urad dhal and torn red chillies and stir until it browns. Keep the flame on low medium. 
  • Add asafoetida and then add start adding chopped leaves in batches. Add sugar at this point. It prevents leaching of colour.
  • Within few minutes of sauteing, the leaves would shrink to almost half the volume (all greens do). Add turmeric and 1/4, salt and 1/4 cup of water. Greens are high in natural sodium. So, be careful while adding salt. Little is more. 
  • Close with a lid and cook until almost cooked. 
  • Add cooked dhal (without the extract - use it to make Rasam) and coconut. Mix well to incorporate and switch off. 
  • Serve warm. Consume within 4 hours. Do not serve with yoghurt rice. Want to know why? Click here


If you would like to try few more Greens/ Keerai recipes, here are a few




Comments

Post a Comment

It is very important to cultivate an attitude of thankfulness as it helps us focus on possibilities of improvements. A big thanks for taking time to stop by my space.Would love to hear from you. I am even more eager to know if you have tried any recipe from my space. Do leave your feedback ,suggestions and queries here. You can also reach me at tuma79@gmail.com. I hope you enjoyed surfing around.

Happy Cooking
Sowmya