Keerai Mologutal South Indian Spinach Lentil Stew
Delight in the wholesome goodness of Keerai Mologutal, a traditional South Indian spinach and lentil stew that’s equal parts nutritious and flavorful. This vegan dish combines protein-packed toor dal (split pigeon peas) with the earthy richness of wilted spinach, enhanced by a fragrant coconut, cumin, and red chili paste. A quintessential tempering of mustard seeds, curry leaves, and asafoetida adds depth and an irresistible aroma. Ready in just 35 minutes, this one-pot comfort food is perfect when paired with steamed rice and a drizzle of ghee. Packed with fiber, protein, and authentic South Indian flavors, this gluten-free recipe is a must-try for anyone exploring regional Indian cuisine!
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Recipe Information
Ingredients
- 0.5 cup Toor dal (split pigeon peas)
- 2 cups Spinach leaves (chopped)
- 0.25 cup Grated coconut (fresh or frozen)
- 1 teaspoon Cumin seeds
- 2 pieces Dry red chilies
- 0.25 teaspoon Turmeric powder
- 1 teaspoon Salt
- 1 teaspoon Cooking oil
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Split urad dal (black gram)
- 6 leaves Curry leaves
- 0.25 teaspoon Asafoetida (hing)
- 2 cups Water
Instructions
Wash the toor dal thoroughly. Add 1 cup of water and pressure cook it until soft (about 3-4 whistles). Once done, mash the dal and set it aside.
In a small pan, heat 1/4 teaspoon of oil and lightly roast the grated coconut, cumin seeds, and dry red chilies until fragrant. Allow it to cool and blend into a smooth paste with 2-3 tablespoons of water. Set aside.
Rinse and chop the spinach leaves finely. In a pot, add 1 cup of water, the chopped spinach, turmeric powder, and a pinch of salt. Cook the spinach for 5-7 minutes until it wilts and softens.
Add the cooked and mashed toor dal to the pot with the spinach. Mix well and bring it to a gentle simmer.
Stir in the coconut-spice paste prepared earlier. Mix thoroughly and let the stew simmer for another 5 minutes. Add more water if needed to adjust the consistency.
In a small pan, heat 1 teaspoon of oil. Add mustard seeds and let them splutter. Then, add the split urad dal and fry until golden. Add curry leaves and asafoetida, and stir for a few seconds.
Pour the tempering over the stew and mix gently to combine. Check for salt and adjust if necessary.
Serve the Keerai Mologutal hot with steamed rice and a dollop of ghee for a comforting meal.
Nutrition Facts
Calories |
125 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.6 g | 5% | |
| Saturated Fat | 1.7 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 507 mg | 22% | |
| Total Carbohydrate | 17.9 g | 7% | |
| Dietary Fiber | 4.8 g | 17% | |
| Total Sugars | 1.2 g | ||
| Protein | 6.5 g | 13% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 50 mg | 4% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 341 mg | 7% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
