Keerai Mologutal, a traditional South Indian spinach-lentil stew, holds a cherished place in many Tamil households, including mine. This dish, rich in flavor and nutrition, has been a staple on our Sunday lunch table for generations. It’s a hearty stew that pairs perfectly with steamed rice, and often accompanied by a spicy pickle or condiment to complement its robust flavors.
Recipe Details
Cook Time: 40 minutes
Prep Time: 10 minutes
Total Time: 50 minutes
Yield: 4 cups
Servings: 4
Calories per serving: 215.4
Rating: 4.5 stars (from 2 reviews)
Ingredients
- 1 bunch fresh spinach
- 1 teaspoon salt
- 4 cups water
- 1/2 cup yellow lentils
- 1/8 teaspoon turmeric powder
- 1/2 cup grated coconut
- 1 teaspoon cumin seeds
- 1 red chili (adjust to taste)
- 1/2 cup water (for grinding coconut paste)
- 1 tablespoon mustard seeds
- 1 tablespoon Urad dal
Instructions
-
Prepare Spinach:
- Wash the spinach thoroughly, ensuring it’s clean but not dried excessively.
- Chop the spinach finely or leave the leaves whole if preferred.
-
Microwave Spinach:
- Place the chopped spinach in a microwave-safe bowl.
- Add 1 teaspoon of salt and cover the bowl.
- Microwave on HIGH for about 5 minutes, stirring occasionally until the spinach is cooked. Set aside to cool.
-
Cook Lentils:
- In a pot, combine water, yellow lentils, and turmeric powder.
- Bring to a boil, then reduce heat and simmer for 30 minutes or until lentils are tender. Do not drain the water after cooking.
-
Prepare Coconut Paste:
- In a blender, grind together grated coconut, cumin seeds, red chili, and 1/2 cup of water until a smooth paste forms. Set aside.
-
Blend Spinach:
- Using the same blender (no need to wash it), blend the cooked spinach until coarsely ground. Do not make it into a paste.
-
Combine Ingredients:
- In a large pot, mix together the ground spinach, coconut paste, and cooked lentils (along with their water).
- Bring the mixture to a boil, stirring occasionally. Remove from heat once boiled.
-
Temper the Stew:
- In a small frying pan, heat oil over medium heat.
- Add mustard seeds and Urad dal. Fry until the mustard seeds start to pop and the dal turns golden brown.
-
Final Assembly:
- Pour the tempered spices from the frying pan into the spinach-lentil mixture.
- Stir well to combine all flavors.
-
Serve:
- Keerai Mologutal is best served hot, over plain steamed rice.
Nutritional Information (per serving)
- Calories: 215.4
- Fat: 11.2g
- Saturated Fat: 6.6g
- Cholesterol: 0mg
- Sodium: 660.7mg
- Carbohydrates: 21.6g
- Fiber: 11.5g
- Sugar: 2g
- Protein: 10g
Tips and Serving Suggestions
Keerai Mologutal is not just a dish but a tradition that celebrates the flavors of South Indian cuisine. It’s perfect for vegetarians and vegans alike, offering a satisfying meal that’s both nutritious and delicious. Serve it with steamed rice for a complete meal or enjoy it on its own as a comforting soup. Adjust the spiciness to your liking by varying the amount of red chili used in the coconut paste.
This recipe, passed down through generations, embodies the essence of homemade South Indian cooking, bringing warmth and flavor to every bite. Enjoy this wholesome dish as a part of your own culinary traditions, and savor the flavors that make it a timeless favorite.
