Manathakkali Keerai Poricha Kootu Recipe – Healthy South Indian Greens & Lentil Curry
Manathakkali Keerai Poricha Kootu is a wholesome South Indian dish that brings together the nutritional goodness of black nightshade leaves (Manathakkali Keerai), cooked lentils, and a coconut-spiced base, creating a delightful and healthy meal. Packed with protein and fiber, this comforting curry is a perfect addition to your lunch or dinner menu. This dish is rich in flavor, thanks to a special tempering of spices that enhance the taste while keeping it light and easy to digest. Served with steamed rice, it offers a balanced, wholesome meal that is both nutritious and satisfying.
Ingredients for Manathakkali Keerai Poricha Kootu
| Ingredient | Quantity |
|---|---|
| Manathakkali Keerai (Black Nightshade Leaves) | 250 grams, washed and chopped |
| Arhar Dal (Split Toor Dal) | 1/2 cup |
| Turmeric Powder (Haldi) | 1/4 teaspoon |
| Salt | To taste |
Ingredients to be Ground:
| Ingredient | Quantity |
|---|---|
| Fresh Coconut, grated | 1/2 cup |
| White Urad Dal (Split) | 1 teaspoon |
| Dry Red Chillies | 4 |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Whole Black Pepper Corns | 1 tablespoon |
Ingredients for Seasoning:
| Ingredient | Quantity |
|---|---|
| Coconut Oil | 1 teaspoon |
| Curry Leaves | 5 |
| Mustard Seeds (Rai/Kadugu) | 1/2 teaspoon |
| Cumin Seeds (Jeera) | 1/2 teaspoon |
| White Urad Dal (Split) | 1 teaspoon |
Preparation Time: 20 minutes
Cook Time: 30 minutes
Instructions:
-
Prepare the Greens:
Begin by washing and chopping the Manathakkali Keerai (black nightshade leaves). Add the chopped leaves into a pressure cooker, along with just 2 tablespoons of water. Pressure cook for 1 whistle. Once done, immediately release the pressure to preserve the vibrant green color of the leaves. Set them aside. -
Cook the Lentils:
In a separate pressure cooker, add the Arhar Dal (split Toor Dal) along with 1 cup of water and 1/4 teaspoon of turmeric powder. Cook on high heat for 2 whistles. Reduce the heat to low and simmer for another 3-4 minutes before turning off the heat. Once the lentils are cooked, mash them well with a wooden masher or use a hand blender to achieve a smooth consistency. Set this aside. -
Dry Roast the Ingredients to be Ground:
Heat a small pan over medium heat. Add the cumin seeds, split urad dal, whole black peppercorns, and dry red chillies. Dry roast the ingredients until they turn golden brown and aromatic. Add the grated coconut to the pan and roast for another minute. Turn off the heat once roasted. -
Grind the Roasted Ingredients:
Transfer the roasted mixture into a blender and grind it to a coarse paste, adding 1/2 cup of warm water to help with the grinding process. -
Combine Greens, Lentils, and Coconut Paste:
In a large saucepan, combine the cooked Manathakkali Keerai (greens), mashed lentils, and the ground coconut mixture. Add salt to taste and bring the mixture to a gentle boil over medium heat. Stir occasionally to ensure everything is well blended. -
Prepare the Seasoning:
In a separate small pan, heat 1 teaspoon of coconut oil (or regular cooking oil). Add the mustard seeds, cumin seeds, and split urad dal. Allow them to crackle and sauté until the urad dal turns golden brown. Add the curry leaves to the pan and sauté briefly until fragrant. Turn off the heat. -
Final Mixing:
Pour the hot seasoning mixture over the simmering Manathakkali Keerai Poricha Kootu. Stir everything together, ensuring the seasoning is well distributed throughout the curry. Turn off the heat. -
Serve:
Transfer the Manathakkali Keerai Poricha Kootu to a serving dish and serve hot. Pair it with steamed rice and a side of carrot poriyal for a wholesome South Indian meal.
Serving Suggestions:
Manathakkali Keerai Poricha Kootu pairs wonderfully with steamed rice, offering a hearty and nutritious lunch or dinner option. You can also enjoy it with chapatis or other Indian bread varieties. For an extra boost of flavor, serve with a side of carrot poriyal or any vegetable stir-fry of your choice.
This dish is not only high in protein but also packed with essential nutrients from the greens, making it a perfect choice for a healthy and balanced meal. Enjoy this delicious, home-cooked South Indian curry that is sure to be a family favorite!
Nutritional Information
(Per Serving, based on 4 servings):
| Nutrient | Value |
|---|---|
| Calories | 150 kcal |
| Protein | 7g |
| Carbohydrates | 20g |
| Dietary Fiber | 5g |
| Fat | 7g |
| Saturated Fat | 4g |
| Sodium | 300mg |
Note: Nutritional values are estimates and may vary based on the exact ingredients used and serving sizes.
