Milagu Keerai Poricha Kootu Recipe – Palak and Moong Dal Kootu
A comforting and healthy South Indian dish, Milagu Keerai Poricha Kootu combines the goodness of red amaranth leaves (keerai) with the protein-packed yellow moong dal, making it a perfect diabetic-friendly option. The rich flavors of cumin, black pepper, and freshly grated coconut lend this dish a delightful complexity, while the tempering (tadka) of mustard seeds, cumin, and urad dal enhances its aroma and taste. Best enjoyed with steamed rice or phulkas, this dish is sure to become a staple in your kitchen for a wholesome lunch or dinner.
Ingredients
| Ingredient | Quantity |
|---|---|
| Red Amaranth Leaves (Keerai) | 300 grams (washed and finely chopped) |
| Yellow Moong Dal (Split) | 1 cup |
| Turmeric Powder (Haldi) | 1 teaspoon |
| Salt | To taste |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Whole Black Peppercorns | 1 tablespoon |
| Fresh Coconut (Grated) | 1/2 cup |
| Coconut Oil | 1 teaspoon |
| Mustard Seeds | 1 teaspoon |
| Cumin Seeds (Jeera) | 1 teaspoon |
| White Urad Dal (Split) | 1 teaspoon |
| Curry Leaves | 1 sprig (roughly torn) |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 150 kcal |
| Protein | 7 g |
| Carbohydrates | 28 g |
| Fiber | 6 g |
| Fat | 4 g |
| Sodium | 200 mg |
| Cholesterol | 0 mg |
| Calcium | 45 mg |
Preparation Time
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
Servings
- Serves: 4
Instructions
1. Cook the Amaranth Leaves (Keerai):
To start making the Milagu Keerai Poricha Kootu, place the chopped red amaranth leaves (keerai) in a pressure cooker. Add a pinch of salt and about 2 tablespoons of water. Cover the cooker, and cook on medium heat for one whistle. Once done, turn off the heat. To prevent overcooking and to preserve the vibrant color of the amaranth, place the cooker under running water immediately to release the pressure. Open the lid and set the cooked amaranth aside.
2. Cook the Moong Dal:
In the same pressure cooker, add the yellow moong dal (split), turmeric powder, salt, and 2 cups of water. Cover and pressure cook for 4 whistles. After the cooking is done, allow the pressure to release naturally. Once the cooker cools down, open it and give the dal a light stir or whisk to make it smooth.
3. Prepare the Kootu Masala:
In a mixer jar, add the cumin seeds, black peppercorns, and freshly grated coconut. Add about 1/4 cup of water and blend everything into a coarse paste. This masala will give the kootu its distinct flavor and aroma.
4. Combine the Amaranth and Dal:
Stir the cooked amaranth leaves into the cooked moong dal. Add the ground kootu masala and mix well. Adjust the salt according to your taste and bring the mixture to a brisk boil. Let it cook for a couple of minutes to allow the flavors to meld together.
5. Prepare the Tadka (Seasoning):
In a small pan, heat the coconut oil over medium heat. Add the mustard seeds, cumin seeds, and urad dal to the hot oil. Allow the mustard seeds to crackle and the urad dal to turn golden brown. Finally, add the torn curry leaves and let them sizzle for a few seconds. Once the tadka is ready, turn off the heat.
6. Add the Tadka to the Kootu:
Pour the prepared seasoning (tadka) into the Keerai Poricha Kootu and stir well. Let it simmer for a couple of minutes. For a richer flavor, you can optionally add a tablespoon of ghee or butter at this stage.
7. Serve the Kootu:
Once the kootu is ready, transfer it to a serving bowl and serve hot. Pair it with steamed rice or brown rice, and enjoy a flavorful South Indian meal. You can also serve it with Phulkas and Boondi Raita for a complete dinner spread.
Serving Suggestions
- For Lunch: Serve Milagu Keerai Poricha Kootu with steamed rice or brown rice, along with a side of Thakkali Rasam (Tomato Rasam) and Urulaikizhangu Roast (spicy roasted potatoes).
- For Dinner: Enjoy this kootu with Phulkas (Indian flatbread) and a cooling side of Boondi Raita (yogurt with crunchy chickpea flour pearls).
Tips for the Perfect Milagu Keerai Poricha Kootu:
- Keerai Variations: While red amaranth is used in this recipe, you can substitute it with other varieties of spinach or greens like palak (spinach) or methi (fenugreek leaves), which are equally nutritious and flavorful.
- Dal Options: Yellow moong dal is commonly used for kootu, but you can also try toor dal or a combination of moong dal and toor dal for a slightly different flavor and texture.
- Consistency Adjustment: If you prefer a thicker kootu, reduce the amount of water used during the cooking process. For a soupier consistency, you can add more water.
- Vegan Option: This recipe is naturally vegan, as it uses coconut oil and no dairy products. Feel free to skip the optional ghee or butter in step 6 to keep it completely plant-based.
Why You’ll Love This Recipe:
- Nutrient-Packed: Loaded with proteins from moong dal, vitamins and minerals from red amaranth leaves, and healthy fats from coconut, this dish is a wholesome addition to your meal plan.
- Diabetic-Friendly: The combination of fiber-rich greens and low-glycemic lentils makes this kootu an excellent choice for those managing blood sugar levels.
- Quick & Easy: Despite its rich flavors, this dish is quick to prepare, making it an ideal choice for busy weeknights or lazy weekends.
Whether you’re preparing a comforting lunch for your family or a healthy dinner to enjoy with loved ones, Milagu Keerai Poricha Kootu offers a perfect balance of taste, nutrition, and simplicity. Enjoy the heartwarming flavors of South India in every bite!
