Thandu Keerai Poriyal Recipe | South indian Spinach Stir-Fry

Thandu Keerai Poriyal is a simple, healthy South indian side dish made with amaranth greens (thandu keerai), spices, and coconut. It’s nutritious, quick to prepare, and pairs perfectly with steamed rice, sambar, or rasam.

Ingredients (Serves 2–3)

· 2 cups thandu keerai (amaranth greens), cleaned and chopped

· 1 tbsp oil (preferably coconut oil)

· 1 tsp mustard seeds

· 1 tsp urad dal (split black gram)

· 2 dried red chilies

· A few curry leaves

· 1/4 tsp turmeric powder

· salt to taste

· 1–2 tsp grated coconut (optional)

Step-by-Step Recipe

1. Heat oil and temper Spices

1. Heat oil in a pan over medium heat.

2. Add mustard seeds and let them splutter.

3. Add urad dal, dried red chilies, and curry leaves. Fry for 30 seconds until aromatic.

2. Cook the Greens

1. Add chopped thandu keerai and turmeric powder.

2. Sprinkle salt and sauté on medium heat for 4–5 minutes, stirring occasionally, until the greens are wilted and cooked but still vibrant green.

3. Add Coconut and Mix

1. Add freshly grated coconut (if using) and mix well.

2. Cook for another minute and turn off the heat.

4. Serve

Serve Thandu Keerai Poriyal hot as a side dish with steamed rice, sambar, or rasam.

Tips for Perfect Thandu Keerai Poriyal

· Wash the greens thoroughly to remove sand and grit.

· Do not overcook the greens; they should retain their bright green color and slight crunch.

· Freshly grated coconut enhances flavor and adds natural sweetness.

Health Benefits of Thandu Keerai Poriyal

1. Rich in iron and Calcium

Thandu keerai is packed with iron and calcium, supporting healthy blood and strong bones.

2. High in Fiber

The greens provide dietary fiber, improving digestion and promoting gut health.

3. Boosts Immunity

Amaranth greens contain vitamins A, C, and antioxidants that strengthen immunity.

4. Supports heart Health

Coconut and the leafy greens are low in fat and high in nutrients that support cardiovascular health.

5. Anti-Inflammatory Properties

Thandu keerai has natural anti-inflammatory compounds that help reduce oxidative stress.

6. Weight-Friendly and Nutrient-Dense

This dish is light, low in calories, and nutrient-rich, making it ideal for a healthy diet.

Pro Tip: Serve immediately after cooking for the best flavor and texture. You can also add a pinch of black pepper while tempering for a subtle heat.

Disclaimer:

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