Soy-Free Palak Keerai
Dive into the nourishing goodness of 'Soy-Free Palak Keerai,' a vibrant South Indian spinach stir-fry that's dairy-free, soy-free, and loaded with flavor. Freshly chopped spinach takes center stage, complemented by the nutty richness of urad dal and the aromatic blend of mustard seeds, cumin, and dry red chilies tempered in coconut oil. A touch of asafoetida and turmeric enhances the dish's earthy essence, while grated coconut adds a subtle sweetness and texture. Quick to prepare in under 35 minutes, this easy yet wholesome recipe pairs beautifully with steamed rice or soft roti, making it perfect for a nutritious weekday meal or a comforting weekend spread. Whether you're looking for plant-based options or staying away from soy, this spinach recipe brings authentic South Indian flair to your table.
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Recipe Information
Ingredients
- 300 grams Fresh spinach (Palak leaves)
- 2 tablespoons Coconut oil
- 1 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 2 Dry red chilies
- 1 teaspoon Urad dal
- 0.25 teaspoon Asafoetida (hing)
- 1 medium Onion, finely chopped
- 3 Garlic cloves, minced
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 4 tablespoons Grated coconut
Instructions
Wash the spinach thoroughly under running water to remove any dirt or residues. Chop the spinach coarsely and set aside.
Heat the coconut oil in a pan over medium heat. Add the mustard seeds and allow them to crackle.
Add the cumin seeds and dry red chilies to the pan. Stir for about 30 seconds.
Add the urad dal and asafoetida to the pan and stir until the dal turns golden brown.
Add the finely chopped onion and minced garlic to the pan. Sauté until the onions turn translucent.
Add the turmeric powder and give it a quick stir, allowing the spices to merge.
Add the chopped spinach to the pan and mix well to coat the leaves with the spices.
Sprinkle salt over the spinach and continue to cook on medium heat. Cover the pan and let the spinach cook for about 7-8 minutes, stirring occasionally.
Once the spinach is cooked and any excess water has evaporated, add the grated coconut.
Give the mixture a good stir, cooking for another 2-3 minutes until the coconut is well mixed and warm.
Taste and adjust salt if needed. Serve hot with rice or roti for a wholesome meal.
Nutrition Facts
Calories |
521 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.7 g | 50% | |
| Saturated Fat | 29.7 g | 148% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2622 mg | 114% | |
| Total Carbohydrate | 38.3 g | 14% | |
| Dietary Fiber | 15.8 g | 56% | |
| Total Sugars | 8.1 g | ||
| Protein | 14.8 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 388 mg | 30% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 2279 mg | 48% | |
*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.
