Thandu Keerai Poriyal Recipe – A Diabetic-Friendly South Indian Delight
Thandu Keerai Poriyal is a flavorful South Indian dish that brings out the richness of amaranth leaves. These leaves, known for their nutrient density, are gently steamed and then cooked with a delicate tempering of spices, making it a delightful and healthy addition to any meal. The dish is light, aromatic, and diabetic-friendly, making it suitable for those looking to manage their sugar levels while savoring traditional South Indian flavors. This simple yet delicious recipe pairs beautifully with a variety of South Indian meals, offering a wholesome lunch option that is both nutritious and comforting.
Cuisine: South Indian
Course: Lunch
Diet: Diabetic Friendly
Ingredients:
| Ingredient | Quantity |
|---|---|
| Amaranth leaves (keerai) | 300 grams, washed and chopped |
| Mustard seeds | 1/2 teaspoon |
| Cumin seeds | 1/2 teaspoon |
| White urad dal | 1 teaspoon |
| Curry leaves | 1 sprig |
| Asafoetida | 1/4 teaspoon |
| Salt | To taste |
| Coconut (fresh, grated) | 1 tablespoon |
Preparation Time: 20 minutes
Cooking Time: 15 minutes
Total Time: 35 minutes
Servings: 4 servings
Instructions:
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Steam the Amaranth Leaves:
- Start by taking the washed and chopped amaranth leaves (keerai). You can either steam them in a steamer or cook them in a pressure cooker with a pinch of salt and a little water. If using a pressure cooker, cook for just one whistle and release the pressure immediately to retain the nutrients and color of the leaves. Once done, transfer the cooked leaves into a bowl and set aside.
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-
Prepare the Tempering:
- Heat a little oil in a pan. Add mustard seeds, cumin seeds, and white urad dal. Let the seeds crackle and the dal turn golden brown, infusing the oil with a lovely aroma.
- Once the tempering is ready, add the asafoetida (hing) and curry leaves. Sauté for a few seconds until the curry leaves become fragrant.
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Combine and Mix:
- Add the prepared tempering to the steamed amaranth leaves. Gently toss the leaves in the tempering to allow the spices to coat the greens evenly.
- Finally, stir in the grated coconut, which adds a rich texture and flavor to the dish. Mix everything thoroughly, adjusting the salt to taste.
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Serving Suggestions:
- Serve your Thandu Keerai Poriyal hot alongside Chow Chow Sambar, Tomato Rasam, steamed rice, and crispy papad for a fulfilling South Indian meal. This dish is not only delicious but also a perfect addition to your diabetic-friendly lunch menu.
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | 80 kcal |
| Carbohydrates | 12 g |
| Protein | 3 g |
| Fat | 4 g |
| Fiber | 3 g |
| Sodium | 200 mg |
| Calcium | 80 mg |
| Iron | 2.5 mg |
This healthy, diabetic-friendly Thandu Keerai Poriyal is not just a treat for the taste buds but also a great way to add greens to your diet. The combination of amaranth leaves and the simple yet aromatic tempering of mustard seeds, cumin, and coconut makes for a dish that is both nutritious and easy to prepare. Whether you’re looking for a side dish or a light meal, this recipe is sure to satisfy your cravings while keeping your health in check.
