Keerai Masiyal Recipe (Spinach Mash)
Ingredients:
Rinse and cook toor dal with 1.5 cups of water in a pressure cooker for 2-3 whistles or until soft. Set aside.2. Prepare Spinach:
Wash the spinach leaves thoroughly. If the leaves are large, chop them roughly.3. Tempering:
Heat oil in a pan. Add mustard seeds and let them splutter. Add cumin seeds, curry leaves, and asafoetida. Stir for a few seconds.4. Sauté onions & Spices:
Add the chopped onions, green chilies, and crushed garlic. Sauté until the onions turn translucent. Add turmeric powder and cook for another minute.5. Cook Spinach:
Add the spinach leaves to the pan. Cook on medium heat, stirring occasionally, until the spinach wilts and releases moisture. This will take about 5-7 minutes.6. Add Cooked Dal:
Add the cooked toor dal to the spinach and mix well. If the mixture is too thick, add a little water to adjust the consistency.7. Simmer & Mash:
Let it simmer for 5-7 minutes so the flavors meld. Use a masher or spoon to mash the mixture slightly, leaving it somewhat chunky or smooth depending on your preference.8. Add tamarind (optional):
If you prefer a tangy flavor, add tamarind pulp or juice and mix. Adjust salt to taste.9. Finish with Coconut (optional):
Stir in grated coconut for added richness and flavor. Remove from heat.10. Serve:
Garnish with fresh coriander leaves if desired. Serve hot with steamed rice or chapati.Tips:
- 2 cups spinach (keerai) – you can use any variety like amaranth, indian spinach, or keerai
- 1 tbsp toor dal (pigeon peas)
- 1 medium-data-sized onion, chopped
- 1-2 green chilies, slit
- 2 garlic cloves, crushed
- 1 tsp mustard seeds
- 1/2 tsp cumin seeds
- A few curry leaves
- 1/4 tsp turmeric powder
- 1 tbsp tamarind pulp or juice (optional, for tanginess)
- Salt to taste
- 1 tbsp oil (preferably coconut oil)
- 1/4 cup grated fresh coconut (optional)
- 1/4 tsp asafoetida (hing)
Rinse and cook toor dal with 1.5 cups of water in a pressure cooker for 2-3 whistles or until soft. Set aside.2. Prepare Spinach:
Wash the spinach leaves thoroughly. If the leaves are large, chop them roughly.3. Tempering:
Heat oil in a pan. Add mustard seeds and let them splutter. Add cumin seeds, curry leaves, and asafoetida. Stir for a few seconds.4. Sauté onions & Spices:
Add the chopped onions, green chilies, and crushed garlic. Sauté until the onions turn translucent. Add turmeric powder and cook for another minute.5. Cook Spinach:
Add the spinach leaves to the pan. Cook on medium heat, stirring occasionally, until the spinach wilts and releases moisture. This will take about 5-7 minutes.6. Add Cooked Dal:
Add the cooked toor dal to the spinach and mix well. If the mixture is too thick, add a little water to adjust the consistency.7. Simmer & Mash:
Let it simmer for 5-7 minutes so the flavors meld. Use a masher or spoon to mash the mixture slightly, leaving it somewhat chunky or smooth depending on your preference.8. Add tamarind (optional):
If you prefer a tangy flavor, add tamarind pulp or juice and mix. Adjust salt to taste.9. Finish with Coconut (optional):
Stir in grated coconut for added richness and flavor. Remove from heat.10. Serve:
Garnish with fresh coriander leaves if desired. Serve hot with steamed rice or chapati.Tips:
- Spinach variety: You can use any type of spinach, but tender varieties like amaranth spinach (red or green) work best.
- Cooking dal: Ensure the dal is well-cooked and soft, as this helps in mashing it well with the spinach.
- Consistency: You can adjust the consistency by adding more water if you prefer a soupier version or a thicker one for a side dish.
- Tamarind: The tamarind adds a nice tanginess, but you can skip it for a milder flavor.
- Coconut: Adding grated coconut towards the end gives a richer texture and enhances flavor.
- Spices: Customize the spice levels by adjusting the green chilies and garlic.
- Rich in Iron: spinach is an excellent source of plant-based iron, which helps in preventing anemia and boosts energy.
- High in Fiber: spinach and toor dal are both high in dietary fiber, aiding digestion and promoting gut health.
- Packed with vitamins & Minerals: spinach provides vitamins A, C, and K, essential for immunity, eye health, and bone health. It’s also rich in folate, which supports red blood cell production.
- Anti-inflammatory Properties: garlic, turmeric, and spinach have anti-inflammatory properties, which help in reducing inflammation in the body.
- Good for heart Health: The high potassium content in spinach helps in maintaining healthy blood pressure, and the fiber helps reduce cholesterol levels.
- Detoxifying: spinach has detoxifying properties, aiding in the removal of toxins from the body.