Keerai Kootu, a traditional South Indian dish, is a comforting and nutritious blend of spinach (or any leafy greens) and lentils, cooked with aromatic spices. Known for its mild and flavorful taste, this dish is often enjoyed with rice or chapati and is a staple in many South Indian households. With its combination of vegetables, lentils, and coconut, it offers a wholesome meal packed with vitamins and fiber. Here’s a simple recipe to make this healthy and delicious dish at home.
Ingredients:
- Spinach (Keerai) – 2 cups (fresh or frozen)
- Toor Dal (Yellow Pigeon Peas) – ½ cup
- Grated Coconut – 2 tbsp
- Cumin Seeds – 1 tsp
- Black Pepper – ½ tsp
- Green Chilies – 2 (slit)
- Ginger – 1-inch piece (finely chopped)
- Turmeric Powder – ½ tsp
- Salt – to taste
- Water – 2 cups (adjust as needed)
For the Tempering:
- Oil – 1 tbsp (preferably coconut oil)
- Mustard Seeds – ½ tsp
- Urad Dal – ½ tsp
- Dry Red Chilies – 2
- Curry Leaves – a few
- Asafoetida (Hing) – a pinch
Instructions:
1. Cook the Toor Dal:
- In a pressure cooker, add the toor dal with about 1 ½ cups of water and cook for 3-4 whistles. If you’re not using a pressure cooker, cook the dal in a pot until soft and mushy.
- Once cooked, mash the dal slightly with a spoon and set it aside.
2. Prepare the Spinach:
- Wash the spinach leaves thoroughly to remove any dirt.
- Chop the spinach into smaller pieces.
- In a pan, add a little water and sauté the spinach until it wilts down. Set aside.
3. Grind the Spice Paste:
- In a blender, grind together the grated coconut, cumin seeds, black pepper, green chilies, and ginger into a smooth paste. Add a little water if needed to help the grinding process.
4. Cook the Kootu:
- In a large saucepan, add the cooked spinach, toor dal, turmeric powder, and the ground coconut-spice paste. Stir well to combine.
- Add the remaining water to adjust the consistency of the kootu.
- Let the mixture simmer for 5-10 minutes, allowing the flavors to meld together. Add salt to taste.
5. Prepare the Tempering:
- In a small pan, heat oil and add mustard seeds. Once they splutter, add the urad dal, dry red chilies, curry leaves, and a pinch of asafoetida.
- Fry for a minute until the urad dal turns golden and the spices release their aroma.
6. Finish the Kootu:
- Pour the tempering over the simmering spinach and dal mixture. Stir to combine.
- Let it cook for an additional 2-3 minutes, and then remove from heat.
7. Serve:
- Serve the Keerai Kootu hot with steamed rice or chapati for a nutritious and delicious meal.
Tips for a Perfect Keerai Kootu:
- You can add a variety of greens like amaranth or fenugreek leaves to this kootu, depending on your preference.
- For a more authentic flavor, use coconut oil for tempering.
- Adjust the consistency by adding more water if you prefer a thinner kootu, or reduce the water for a thicker consistency.
- If you don’t have fresh spinach, frozen spinach works as a great alternative.
Health Benefits:
- Spinach is packed with iron, vitamins, and antioxidants, making it a great food for overall health.
- Toor Dal is a good source of protein and fiber, supporting digestion and muscle health.
- The coconut and spices add both flavor and nutrients, helping in boosting metabolism and maintaining good heart health.
Keerai Kootu is a fantastic way to enjoy the goodness of greens and lentils in a single dish. Whether you’re looking for a simple lunch or dinner, this recipe will surely satisfy your cravings for something hearty and nutritious!
