Paruppu keerai masiyal/kootu recipe | Keerai molagootal | Spinach moong dal stew
Paruppu keerai masiyal recipe | Paruppu keerai kootu recipe| Keerai molagootal | Spinach moong dal stew with detailed step-wise photos, procedure, tips, and health benefits.
Paruppu keerai masiyal is a classic South Indian kootu recipe. In Tamil, paruppu refers to lentils/dal, keerai as spinach, and masiyal means mashed.
Kootu is also a Tamil word that means "add", kootu recipe is nothing but a type of stew where the cooked greens/spinach, dal, and various spices are combined with the ground coconut paste.
Spinach moong dal stew/kootu is a simple and traditional recipe from Tamil Nadu cuisine. It is an aromatic and flavorful side dish, also a very healthy and nutritious dish to consume on a regular basis.
Keerai molagootal has a thick texture due to the addition of boiled dals and coconut paste. This mildly spiced kootu is usually eaten with plain rice, rasam rice, sambar rice, curd rice, etc. Further, it also tastes great with Indian flatbreads like roti, and chapati.
In fact, most of the kootu varieties have some kind of veggies, coconut, and a combination of dals. You can either use any one type of dal or a mixture of different lentils like moong dal, Toor dal, channa dal, urad dal, masoor dal. Thus, in my Paruppu keerai kootu recipe, I have combined both moong dal and toor dal along with onion, tomato, spices, and coconut paste. Now, let's get into the recipe!
Recipe: Paruppu keerai masiyal recipe | Paruppu keerai kootu | Keerai molagootal | Spinach moong dal
Serves - 4
Cuisine - South Indian
Region - Tamil Nadu
Course - Side dish | Kootu | Stew
Prep time - 10 mins | Cook time - 30 mins | Total time - 40 mins
Diet - Vegetarian | Vegan
Author - Pavithra
Ingredients:
Spinach - 2 cups
Red onion - 1 medium
Tomato - 1 medium
Salt - 1 tsp/As per taste
To pressure cook:
Toor dal - 1 tbsp
Moong dal - 3 tbsp
Turmeric powder - A pinch
Oil - Half tsp
Water - 3/4 cup
To grind:
Coconut - 3 tbsp shredded
Cumin seeds - 1/2 tsp
Green/Red chili - 1
Water - 2 tbsp
To season:
Coconut oil - 1 tbsp
Mustard seeds - 1 tsp
Cumin seeds - 1 tsp
Red chili - 2
Green chili - 2
Garlic - 1 crushed
Curry leaves - 1 sprig
Hing/Asafoetida - A pinch
To garnish:
Cilantro - 4 twigs
Ghee - 1 tbsp optional
Preparation before starting the procedure:
1. Pressure cook toor dal and moong dal along with water for 15 mins. (Note: Add a pinch of turmeric and a drop of oil). Mash it nicely and keep them aside.
2. Grind shredded coconut along with cumin seeds, chili, and little water in a blender onto a smooth paste. Keep it handy.
3. Clean and wash spinach, and roughly chop it with a knife. Keep it aside.
How to make paruppu keerai masiyal:
1. Heat oil in a pan over a medium flame. Temper mustard seeds, and cumin seeds. Then saute red chili, green chili, crushed ginger, curry leaves, and hing. Saute onion until it turns pink and translucent. Sprinkle salt to speed up the cooking process.
2. Add chopped tomato and saute until it becomes soft. Then, pour some water (2 tbsp) and let it cook and becomes mushy. (Let the onion and tomato absorb water).
3. Pour the boiled and well-mashed dal. Combine it thoroughly. Let it cook for a minute or two on a medium flame.
4. Now pour the ground coconut paste. Mix it well and let it cook for 5 mins over a low medium flame.
5. The dal plus coconut paste mixture becomes a little thick. Add the chopped spinach/keerai to the mixture. Combine it well.
6. Pour required water (100 ml) and little ghee for an aromatic flavor which is optional. Add some cilantro as well. Check salt and let the spinach blends well.
7. Cover it with a lid and let it cook for 5 mins. Finally, garnish it with some more cilantro. Turn off the flame.
8. Paruppu keerai masiyal/kootu recipe | Spinach moong dal stew is ready to serve with rice/roti.
How to make paruppu keerai masiyal stepwise photos:
1. Heat oil in a pan over a medium flame. Temper mustard seeds, and cumin seeds. Let it crackle.
2. Then add red chili, green chili, crushed ginger, curry leaves, and hing. Saute for a minute.
3. Saute onion until it turns pink and translucent. Sprinkle salt to speed up the cooking process.
4. Now add the chopped tomatoes.
5. Saute tomatoes until it becomes soft.
6. Pour some water (2 tbsp) and let it cook and becomes mushy.
7. Let the onion and tomato absorb water.
8. Pour the boiled and well-mashed dal.
9. Combine it thoroughly and let it cook for a minute or two on a medium flame.
10. Now pour the ground coconut paste.
11. Mix it well and let it cook for 5 mins over a low medium flame.
12. The dal plus coconut paste mixture becomes a little thick.
13. Add the chopped spinach/keerai to the mixture.
14. Combine it well.
15. Pour required water (Say 100 ml).
16. Add little ghee for an aromatic flavor which is optional. Add some cilantro as well. Check salt and let the spinach blends well.
17. Cover it with a lid and let it cook for 5 mins.
18. Finally, garnish it with some more cilantro and turn off the flame.
Paruppu keerai masiyal/kootu recipe | Spinach moong dal stew is ready to serve with rice/roti.
List of spinach and dal recipes:
Health benefits of spinach:
1. Spinach is high in fiber.
2. It is rich in Vitamin A, Vitamin C, and Vitamin K.
3. Rich in Iron, manganese, and calcium.
4. It reduces blood pressure levels and oxidative stress.
5. It strengthens bones.
6. It improves digestion.
7. High in antioxidants.
8. It strengthens the immune system.
9. Spinach is a low-calorie vegetable.
10. It is rich in vitamins and minerals.
Health benefits of Toor dal:
1. Rich in carbohydrates, folic acid, fiber, and Iron.
2. Excellent source of protein.
3. Low glycemic index.
4. It helps with digestion.
5. Rich in micronutrients.
6. Gives a satiating feeling.
2. Excellent source of protein.
3. Low glycemic index.
4. It helps with digestion.
5. Rich in micronutrients.
6. Gives a satiating feeling.
Health benefits of Moong dal:
1. Yellow moong dal is a plant-based food that is high in protein.
2. It is low in fat and calorie.
3. Rich in vitamins and minerals.
4. Easily digestible.
5. It promotes hair growth.
6. Removes facial hair and suntan. Treats acne.
7. It prevents constipation.
8. It is high in potassium and calcium.
9. It reduces inflammation.
10. Low Glycemic Index.
Health benefits of coconut:
1. Coconut is rich in fiber content.
2. Coconut contains saturated fats.
3. It is good for healthy bones and teeth.
4. It helps with UTIs (Urinary tract infections).
5. It supports liver and kidney health.
6. It boosts the immune system.
7. It supports brain health, good memory, healthy digestion, and thyroid health.
8. It supports healthy insulin levels and a healthy metabolism.
9. It helps to build muscles.
10. Anti-viral properties, anti-bacterial, and anti-fungal.
11. It lowers oxidative stress.
12. It moisturizes skin and reduces inflammation.
13. It may help with arthritis.
14. It reduces symptoms of gallbladder disease.
15. It supports healthy skin and decreases wrinkles.
16. It kills Candida overgrowth.
17. It improves energy, and reduces stomach ulcers.
(Health benefits are taken from Google and Wikipedia).
Do try this paruppu keerai masiyal recipe | Paruppu keerai kootu | Keerai molagootal | Spinach moong dal and let me know how it turns up. Express your thoughts in the comment section below, I can't wait to hear from you.
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Learn Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew with detailed step-by-step photos, and health benefits.
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