Delicious Keerai Kootu: A Nutritious Spinach Delight
Introduction
Keerai Kootu is a flavorful and nutritious dish made with spinach and lentils, rich in essential minerals that boost immunity. This wholesome dish is not only simple to prepare but is also packed with health benefits. In this recipe, we will guide you through making a delicious Keerai Kootu using Arai Keerai (spinach) and a blend of dals.
Ingredients
- 2 bunches of Arai Keerai (spinach), cleaned and chopped
- 50g Toor dal (split pigeon peas)
- 50g Moong dal (split yellow gram)
- 50g Chana dal (split chickpeas)
- 2-2.5 tbsp Groundnut oil (or coconut oil)
- 4 round red chillies
- ½ tsp mustard seeds
- ½ tsp cumin seeds (jeera)
- A handful of garlic (adjust to preference)
- 100g sambar onions (shallots), whole or chopped
- A handful of curry leaves
- 1 chopped tomato
- 3 slit green chillies
- ½ tsp turmeric powder
- ¾ tsp coarsely ground pepper
- Salt to taste
- 1 tbsp ghee (optional)
- A pinch of hing (asafoetida)
Step-by-Step Method
- Cook the Dals: Start by cooking the Toor dal, Moong dal, and Chana dal together in three equal parts. Rinse them thoroughly and boil with enough water for 4 whistles in a pressure cooker. Add a pinch of turmeric powder while cooking.
- Prepare the Masala: In a kadai or wok, heat the Groundnut oil. Once hot, add the round red chillies and mustard seeds. When they start spluttering, add cumin seeds and a handful of garlic. Sauté until the garlic turns golden brown.
- Add Onions and Tomatoes: Add the sambar onions and curry leaves. Sauté until the onions are translucent. Next, incorporate the chopped tomato and slit green chillies. Stir until the tomatoes soften.
- Spice it Up: After the tomatoes have cooked down, add turmeric powder and pepper. Mix well, ensuring all ingredients blend properly.
- Combine Spinach & Dals: Add salt to taste, then include the cleaned and chopped spinach into the kadai. Stir well and cover. Allow the spinach to wilt for about 6-7 minutes.
- Finish the Kootu: Once the spinach has shrunk, add half of the cooked dal mixture to the kadai and adjust the consistency with half a tumbler of water if needed. Allow it to boil for 3-4 minutes. Finish by sprinkling some hing and adding a tablespoon of ghee for flavor.
- Serve Hot: Mix everything well and let it sit for a while before serving. Close the lid to keep the dish warm.
Cooking Tips & Variations
- You can use different types of spinach or greens like Palak, drumstick leaves, or dill for variety.
- For a vegan option, skip the ghee.
- Alter the quantity of dal based on your preference for thickness.
Serving Suggestions
Serve Keerai Kootu hot with steamed rice or roti. Pair it with a side of potato masala for a comforting meal.
Storage Instructions
Keerai Kootu can be stored in the refrigerator for up to 2-3 days in an airtight container. Reheat before serving.
Nutrition Information
This dish is rich in vitamins and minerals, offering a significant boost in dietary fiber, iron, and protein from the lentils and spinach, making it an excellent choice for health-conscious individuals.
FAQs
What is Keerai Kootu?
Keerai Kootu is a traditional South Indian dish made with lentils and spinach, flavored with spices.
Can I use other greens instead of spinach?
Yes, you can substitute spinach with other greens like Palak or drumstick leaves.
Is this dish vegan?
The dish can be made vegan by omitting ghee.
How long can I store Keerai Kootu?
It can be stored in the fridge for 2-3 days.
What are the health benefits of eating spinach?
Spinach is rich in iron, vitamins A, C, K, and helps in boosting immunity.
Can I omit garlic and onion?
Yes, you can choose to skip them if you prefer a milder taste.
What is the best way to clean spinach?
Wash spinach thoroughly in a bowl of water to remove any sand or dirt.
How spicy is Keerai Kootu?
The spiciness can be adjusted based on the number of green chillies used.
Can I use coconut oil instead of groundnut oil?
Absolutely, coconut oil also enhances the flavor of the dish.
Is this dish suitable for children?
Yes, it is healthy and can be served to children; however, adjust the garlic and spice levels to their preference.
