South Indian Amaranth Stir Fry (Amaranth Keerai Poriyal) Recipe
Amaranth Keerai Poriyal is a delicious South Indian dish made with fresh amaranth leaves. This simple stir-fry brings together vibrant green amaranth with the aromatic flavors of mustard seeds, cumin, and curry leaves, creating a flavorful, healthy side dish that pairs perfectly with rice and sambar. Not only is this recipe diabetic-friendly, but it’s also packed with nutrients, making it an ideal addition to a wholesome, balanced meal. Let’s dive into the recipe for making this quick and nutritious dish.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Amaranth leaves (chopped) | 300 grams |
| Mustard seeds (Rai) | ½ teaspoon |
| Cumin seeds (Jeera) | ½ teaspoon |
| Split white urad dal | 1 teaspoon |
| Curry leaves | 1 sprig |
| Asafoetida (Hing) | ¼ teaspoon |
| Salt | To taste |
| Freshly grated coconut | 1 teaspoon |
Nutritional Information:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 45 kcal |
| Carbohydrates | 6g |
| Protein | 2g |
| Fats | 2g |
| Fiber | 4g |
| Sodium | Depends on salt used |
| Vitamin A | 3000 IU |
| Iron | 2mg |
| Calcium | 150mg |
Preparation Time:
| Prep Time | 20 minutes |
|---|---|
| Cook Time | 15 minutes |
| Total Time | 35 minutes |
Serving Size:
- Serves: 4
Step-by-Step Instructions:
-
Cook the Amaranth Leaves:
- Start by washing the amaranth leaves thoroughly and chop them finely.
- In a pressure cooker, add the chopped amaranth leaves, a little water, and salt.
- Cook the amaranth for 1 whistle on medium flame. Once done, turn off the gas and let the pressure release naturally. If you’re in a hurry, you can place the pressure cooker under cold water to expedite the cooling process.
-
-
Prepare the Tempering:
- While the amaranth is cooling down, heat 1 tablespoon of oil in a small pan.
- Add the mustard seeds and let them splutter for about 20 seconds. Follow with the cumin seeds and allow them to roast slightly.
- Next, add the urad dal and sauté until it turns golden brown.
- Toss in the curry leaves and a pinch of asafoetida. Give everything a quick stir to combine the flavors.
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Combine the Amaranth and Tempering:
- Once the tempering is ready, pour it over the cooked amaranth leaves.
- Gently mix the amaranth leaves with the tempering to ensure even distribution of the spices and flavors.
-
Garnish and Serve:
- Sprinkle the freshly grated coconut over the amaranth stir-fry for a refreshing and slightly sweet flavor.
- Serve the Amaranth Keerai Poriyal hot with mixed vegetable sambar and a serving of steamed rice.
Tips & Variations:
- For added flavor, you can also include a finely chopped green chili when adding the curry leaves for a slight kick of heat.
- Make it more filling by adding some boiled moong dal (split yellow lentils) to the amaranth stir-fry.
- If you don’t have urad dal, you can substitute it with chana dal or skip it altogether.
Pairing Suggestions:
- This South Indian Amaranth Stir-Fry is best enjoyed with traditional accompaniments like sambar, rasam, and steamed rice.
- You can also pair it with chapati or serve it as a side with parathas for a wholesome lunch or dinner.
Health Benefits:
Amaranth leaves are an excellent source of dietary fiber, vitamins A and C, calcium, and iron, making them a fantastic option for boosting your immunity and maintaining healthy bones. The addition of coconut enhances the nutritional value by adding healthy fats, while the use of minimal oil keeps the dish light and perfect for those managing their blood sugar levels. The dish is also low in calories, ensuring a healthy, nutrient-packed meal without unnecessary fats or sugars.
Enjoy your Amaranth Keerai Poriyal with your favorite South Indian curries and bask in the goodness of this nutritious, flavorful dish!
