Thandu Keerai Poriyal (Amaranth Leaves Stir Fry) Recipe
Description:
The Thandu Keerai Poriyal, a staple in South Indian cuisine, is a simple yet flavorful stir-fry made with amaranth leaves. Known for their rich nutritional profile, amaranth leaves are packed with essential vitamins and minerals, making this dish both healthy and delicious. Steaming the amaranth leaves preserves their vibrant green color and enhances the flavor, while the light tempering of spices adds a burst of aroma and taste. With minimal oil, this diabetic-friendly recipe is perfect for those seeking a nutritious and tasty meal. Enjoy it with steamed rice and a variety of side dishes for a wholesome lunch.
Cuisine: South Indian
Course: Lunch
Diet: Diabetic Friendly
Ingredients:
| Ingredient | Quantity |
|---|---|
| Green Amaranth Leaves (washed and chopped) | 300 grams |
| Mustard seeds (Rai/Kadugu) | 1/2 teaspoon |
| Cumin seeds (Jeera) | 1/2 teaspoon |
| White Urad Dal (Split) | 1 teaspoon |
| Curry leaves | 1 sprig |
| SSP Asafoetida (Hing) | 1/4 teaspoon |
| Salt | To taste |
| Fresh coconut (grated) | 1 tablespoon |
Preparation Time: 20 minutes
Cooking Time: 15 minutes
Total Time: 35 minutes
Serves: 2-3
Instructions:
-
Steam the Amaranth Leaves:
Begin by steaming the amaranth leaves. You can use a traditional steamer or cook them in a pressure cooker. To cook in a pressure cooker, add just one tablespoon of water, close the lid, and cook for one whistle. After the first whistle, turn off the heat and place the cooker under running water to release the pressure. This step helps preserve the rich green color of the amaranth. -
Tempering the Spices:
In a pan, heat 1/2 teaspoon of oil over medium heat. Add the mustard seeds and cumin seeds, allowing them to splutter. Once they start popping, add the white urad dal and let it roast until golden brown. -
Add the Flavorings:
Once the dal is roasted, add the asafoetida powder (hing) and curry leaves. Stir everything together for a few seconds to release the aromatic flavors of the spices. -
Combine with Amaranth Leaves:
Add the steamed amaranth leaves to the pan and gently mix them with the tempering. Stir in the grated fresh coconut and season with salt to taste. Allow the ingredients to cook together for 2-3 minutes, allowing the flavors to meld. -
Serve:
Turn off the heat and transfer the Thandu Keerai Poriyal to a serving bowl. Serve immediately.
Serving Suggestions:
For a wholesome and complete meal, pair the Thandu Keerai Poriyal with a Sundakkai & Methi Leaves Sambar, Spicy Potato Roast (Urulaikizhangu Poriyal), and Steamed Rice. This combination offers a delightful balance of flavors, textures, and nutrients, perfect for a nutritious lunch or dinner.
Nutritional Benefits:
- Amaranth leaves are a rich source of iron, calcium, and fiber, promoting heart health, strong bones, and better digestion.
- This recipe is low in fat and uses minimal oil, making it an ideal option for those looking to manage their weight or reduce cholesterol levels.
- Coconut adds a touch of natural sweetness and healthy fats, further enhancing the flavor profile without overwhelming the dish.
Enjoy this light and healthy South Indian delight that not only satisfies your taste buds but also nourishes your body!
