Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew

Paruppu keerai masiyal/kootu recipe | Keerai molagootal | Spinach moong dal stew



Paruppu keerai kootu recipe | Paruppu keerai masiyal | 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.


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


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!


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


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.


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


2. Grind shredded coconut along with cumin seeds, chili, and little water in a blender onto a smooth paste. Keep it handy.


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


3. Clean and wash spinach, and roughly chop it with a knife. Keep it aside.


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


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.


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


2. Then add red chili, green chili, crushed ginger, curry leaves, and hing. Saute for a minute.


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


3. Saute onion until it turns pink and translucent. Sprinkle salt to speed up the cooking process.


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


4. Now add the chopped tomatoes.


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


5. Saute tomatoes until it becomes soft.


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


6. Pour some water (2 tbsp) and let it cook and becomes mushy.


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


7. Let the onion and tomato absorb water.


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


8. Pour the boiled and well-mashed dal.


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


9. Combine it thoroughly and let it cook for a minute or two on a medium flame.


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


10. Now pour the ground coconut paste.


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


11. Mix it well and let it cook for 5 mins over a low medium flame.


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


12. The dal plus coconut paste mixture becomes a little thick.


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


13. Add the chopped spinach/keerai to the mixture.


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


14. Combine it well.

Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


15. Pour required water (Say 100 ml).


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


16. Add little ghee for an aromatic flavor which is optional. Add some cilantro as well. Check salt and let the spinach blends well.


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


17. Cover it with a lid and let it cook for 5 mins.


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


18. Finally, garnish it with some more cilantro and turn off the flame.


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


Paruppu keerai masiyal/kootu recipe | Spinach moong dal stew is ready to serve with rice/roti.


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


List of spinach and dal recipes:











Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


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.


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew

Health benefits of Toor dal:


1. Rich in carbohydrates, folic acid, fiber, Iron.
2. Excellent source of protein.
3. Low glycemic index.
4. It helps with digestion.
5. Rich in micronutrients.
6. Gives a satiating feeling.


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew

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).


Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


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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Paruppu keerai kootu recipe | Paruppu keerai masiyal | keerai molagootal | Spinach moong dal stew


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