Milagu Keerai Poricha Kootu Recipe – A Wholesome South Indian Delight
The Milagu Keerai Poricha Kootu is a traditional South Indian dish from Tamil Nadu, celebrated for its rich, flavorful combination of red amaranth leaves (known as Milagu Keerai) and yellow moong dal. The unique twist in this recipe comes from the addition of a fragrant kootu masala made with roasted black peppercorns, coconut, and cumin seeds, which add a layer of warmth and spice. Kootu, a South Indian delicacy, is essentially a blend of lentils and vegetables, seasoned with mild spices, and served as a comforting accompaniment to steamed rice. This recipe is diabetic-friendly, making it a perfect choice for a healthy yet delicious lunch.
Why You’ll Love This Recipe
Packed with the goodness of amaranth leaves, moong dal, and fresh coconut, this kootu is a wholesome dish that brings a burst of flavors to your plate. The black peppercorns and cumin seeds work together to add depth and complexity, while the coconut oil and mustard seeds in the seasoning enhance the dish’s aroma. Rich in nutrients and low on glycemic index, it makes for an excellent diabetic-friendly choice that doesn’t compromise on taste.
Ingredients for Milagu Keerai Poricha Kootu
| Ingredient | Quantity |
|---|---|
| Red Amaranth Leaves | 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 | 1/2 cup, grated |
For the Seasoning:
| Ingredient | Quantity |
|---|---|
| Coconut Oil | 1 teaspoon |
| Mustard seeds (Rai/Kadugu) | 1 teaspoon |
| Cumin seeds (Jeera) | 1 teaspoon |
| White Urad Dal (Split) | 1 teaspoon |
| Curry leaves | 1 sprig, roughly torn |
Preparation Time: 20 minutes
Cooking Time: 30 minutes
Total Time: 50 minutes
Servings: 4
Step-by-Step Instructions
-
Prepare the Red Amaranth Leaves:
- Start by adding the washed and finely chopped amaranth leaves to a pressure cooker. Add a pinch of salt and 2 tablespoons of water. Close the lid and cook for one whistle over medium heat.
- Once the pressure releases, open the cooker carefully under running water to avoid overcooking the amaranth. Set the cooked amaranth aside.
-
Cook the Yellow Moong Dal:
- In the same pressure cooker, add the yellow moong dal, turmeric powder, and salt. Pour in 2 cups of water.
- Pressure cook for 4 whistles over medium heat and then let the pressure release naturally.
- Once done, open the cooker and lightly stir the dal to make it smooth.
-
Prepare the Kootu Masala:
- To make the kootu masala, add the cumin seeds, whole black peppercorns, and grated coconut to a blender. Add 1/4 cup of water and grind to form a coarse paste.
-
Combine the Amaranth and Dal:
- Stir in the cooked amaranth leaves into the cooked moong dal.
- Add the ground kootu masala into the dal and amaranth mixture. Stir well to combine and let it come to a gentle boil. Taste and adjust the salt if needed.
-
Prepare the Seasoning:
- Heat coconut oil in a small pan over medium heat. Add mustard seeds, cumin seeds, and urad dal. Let them crackle and the dal turn golden brown.
- Add the curry leaves and sauté for a few seconds before turning off the heat.
-
Final Steps:
- Add the seasoning mixture to the dal and amaranth mixture. Stir well to incorporate all the flavors.
- Place the mixture back into the pressure cooker, and let it come to a brisk boil.
- For extra richness, you can add 1 tablespoon of ghee or butter at this point.
-
Serve:
- Transfer the Milagu Keerai Poricha Kootu to a serving bowl.
- Serve hot with steamed rice, brown rice, or alongside Thakkali Rasam and Urulaikizhangu Roast for a hearty South Indian lunch.
- Alternatively, enjoy this kootu with phulkas and boondi raita for an Indian dinner.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 210 |
| Carbohydrates | 28g |
| Protein | 12g |
| Fat | 8g |
| Fiber | 6g |
| Sodium | 350mg |
| Potassium | 450mg |
| Calcium | 45mg |
| Iron | 3mg |
Tips for Best Results
- Amaranth Leaves: Be sure to cook the amaranth leaves just until they are tender, and avoid overcooking them to maintain their vibrant green color.
- Kootu Masala: The roasted and ground combination of black pepper and cumin seeds is essential for the dish’s distinct flavor. Adjust the amount of pepper if you prefer a milder or spicier kootu.
- Consistency: If the kootu is too thick, you can add a little water to achieve the desired consistency before serving.
- Add More Greens: Feel free to experiment with other greens such as spinach or moringa leaves if red amaranth isn’t available.
Perfect Pairings for Milagu Keerai Poricha Kootu
- Steamed Rice: A traditional pairing, simple and comforting, that helps balance the richness of the kootu.
- Brown Rice: A healthier alternative that adds a nutty texture to the meal.
- Phulkas: Soft and light flatbreads that soak up the flavors of the kootu.
- Thakkali Rasam: A tangy and spicy tomato-based soup that complements the mild flavors of the kootu.
- Urulaikizhangu Roast: Crispy roasted potatoes seasoned with South Indian spices for a perfect side dish.
- Boondi Raita: A cooling yogurt-based side dish with crispy boondi (fried chickpea flour balls).
Conclusion
The Milagu Keerai Poricha Kootu is a nutritious and flavorful South Indian recipe that’s perfect for lunch or dinner. Combining the earthy flavors of amaranth leaves, the wholesome goodness of moong dal, and the rich masala base, this dish is not only delicious but also diabetic-friendly. Whether served with rice, phulkas, or enjoyed with sides like rasam and raita, this kootu brings an authentic taste of Tamil Nadu to your table. Enjoy this healthy, comfort-filled meal today!
