Thandu Keerai Poriyal Recipe – Amaranth Leaves Stir Fry
Thandu Keerai Poriyal, a delightful South Indian dish, showcases the vibrant flavors and nutritional benefits of green amaranth leaves. This simple yet flavorful stir fry is a perfect accompaniment for a wholesome meal, especially when paired with rice and lentils. The recipe is not only quick to prepare but also caters to those seeking diabetic-friendly options, making it a versatile addition to your culinary repertoire.
Ingredients
| Ingredient | Quantity |
|---|---|
| Green Amaranth Leaves (washed & chopped) | 300 grams |
| Mustard Seeds | 1/2 teaspoon |
| Cumin Seeds (Jeera) | 1/2 teaspoon |
| White Urad Dal (Split) | 1 teaspoon |
| Curry Leaves | 1 sprig |
| Asafoetida (Hing) | 1/4 teaspoon |
| Salt | To taste |
| Fresh Coconut (grated) | 1 tablespoon |
Nutritional Information
| Nutritional Component | Amount per Serving |
|---|---|
| Calories | Approx. 80 |
| Protein | 3 grams |
| Carbohydrates | 15 grams |
| Dietary Fiber | 3 grams |
| Fat | 2 grams |
| Sodium | 100 mg |
Preparation Time
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Total Time: 35 minutes
Servings
- Servings: 4
Cuisine
- Cuisine: South Indian
- Course: Lunch
- Diet: Diabetic Friendly
Instructions
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Prepare the Amaranth: To start, thoroughly wash and chop the green amaranth leaves. You can either steam the leaves in a steamer basket or cook them in a pressure cooker for a quick and efficient method. If using a pressure cooker, add just a tablespoon of water to the pot before sealing it. Cook the leaves for a single whistle to retain their vibrant green color and nutrients. Once the first whistle sounds, immediately turn off the heat and place the cooker under running water to quickly release the pressure.
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Sauté the Spices: In a separate pan, heat 1/2 teaspoon of oil over medium heat. Once hot, add the mustard seeds and cumin seeds, allowing them to sizzle and pop. Next, add the white urad dal and sauté until it turns golden brown. This step is crucial as it enhances the flavor profile of the dish.
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Incorporate Aromatics: After the urad dal is golden, sprinkle in the asafoetida powder and toss in the curry leaves, stirring briefly to release their fragrant oils.
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Combine Ingredients: Add the cooked amaranth leaves to the pan, mixing well to incorporate the spices evenly. Finally, stir in the grated fresh coconut, allowing it to blend into the mixture. Adjust the salt to taste, ensuring a well-seasoned dish.
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Serve: Once all the ingredients are combined and heated through, turn off the heat. Transfer the Thandu Keerai Poriyal to a serving bowl.
Serving Suggestions
For a complete and nourishing meal, serve the Amaranth Keerai Poriyal alongside a bowl of Sundakkai & Methi Leaves Sambar, Spicy Potato Roast (Urulaikizhangu Poriyal), and fluffy Steamed Rice. This combination creates a harmonious balance of flavors, textures, and nutritional benefits, making your lunch not only delicious but also fulfilling.
This Thandu Keerai Poriyal is not just a treat for the taste buds but also a celebration of health, making it a must-try for anyone looking to incorporate more greens into their diet. Enjoy this delightful stir fry and savor the love that goes into each vibrant bite!
