Low Sodium Palak Keerai
Discover the wholesome goodness of **Low Sodium Palak Keerai**, a vibrant South Indian dish that combines the earthy flavors of spinach with the comforting texture of toor dal (split pigeon peas). This heart-healthy recipe, made without added salt, relies on the natural flavors of fresh spinach, garlic, green chili, and a fragrant tempering of mustard seeds, cumin, and coconut oil. Grated coconut lends a subtle sweetness and a nutty aroma, while turmeric and black pepper elevate the dish with their depth and warmth. Perfect for anyone seeking a lower-sodium diet, this quick and easy recipe is ideal as a nutrient-rich side dish paired with steamed rice or enjoyed as part of a balanced meal. Ready in just 45 minutes, this wholesome, plant-powered dish is as nourishing as it is delicious!
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Recipe Information
Ingredients
- 300 grams fresh spinach leaves
- 100 grams toor dal (split pigeon peas)
- 500 milliliters water
- 0.5 teaspoons turmeric powder
- 1 tablespoon coconut oil
- 1 teaspoon cumin seeds
- 0.5 teaspoons black mustard seeds
- 3 units garlic cloves, minced
- 1 unit green chili, finely chopped
- 1 unit small onion, finely chopped
- 2 tablespoons grated coconut
- 0.5 teaspoon freshly ground black pepper
Instructions
Rinse the toor dal thoroughly under cold running water and soak it for about 15 minutes. Drain and set aside.
In a large pot, add the soaked toor dal, 250 ml of water, and the turmeric powder. Bring to a boil, then reduce the heat to simmer and cook until the dal is soft and begins to break down, about 20 minutes.
Wash the spinach leaves thoroughly. Coarsely chop them and set aside.
Once the dal is partially cooked, add the spinach to the pot along with the remaining 250 ml of water. Continue to cook over medium heat until the spinach is completely wilted and the dal is fully cooked, about 10 more minutes.
In a small pan, heat the coconut oil over medium heat. Add the cumin seeds and mustard seeds. Let them sizzle until the mustard seeds begin to pop.
Add the minced garlic, chopped green chili, and onion to the pan. Sauté until the onion becomes translucent and the garlic is fragrant, about 3-4 minutes.
Stir in the grated coconut and sauté for another minute until the coconut is lightly toasted.
Pour the tempered mixture over the cooked spinach and dal. Stir well to combine.
Season the keerai with freshly ground black pepper and cook for another 2 minutes to allow the flavors to meld.
Serve the Low Sodium Palak Keerai hot as a side dish with steamed rice or as part of a larger meal.
Nutrition Facts
Calories |
645 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.0 g | 27% | |
| Saturated Fat | 14.9 g | 74% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 284 mg | 12% | |
| Total Carbohydrate | 89.4 g | 33% | |
| Dietary Fiber | 25.7 g | 92% | |
| Total Sugars | 8.1 g | ||
| Protein | 34.0 g | 68% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 462 mg | 36% | |
| Iron | 15.6 mg | 87% | |
| Potassium | 3374 mg | 72% | |
*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.
