Keerai Kuzhambu

Keerai Kuzhambu (also known as Keerai Kulambu) is a flavorful and nutritious South Indian gravy made with green leafy vegetables, commonly Amaranth leaves (known as Mulai Keerai in Tamil). This dish is a rich source of iron and essential vitamins, making it a healthy addition to any meal.

Health Benefits of Keerai Kuzhambu:

1. Rich in Iron: Amaranth leaves are a great source of iron, which is crucial for the production of red blood cells and helps prevent iron-deficiency anemia.

2. High in Vitamins: This dish is rich in vitamins A, C, and K, which promote good vision, improve skin health, and support immune function.

3. Promotes Digestion: The fiber content in the greens aids in digestion, prevents constipation, and promotes gut health.

4. Boosts Immunity: With its high vitamin C content, Keerai Kuzhambu helps in strengthening the immune system, protecting the body against common infections.

5. Rich in Antioxidants: Amaranth leaves contain antioxidants that help reduce oxidative stress and protect the body from chronic diseases.

6. Supports Bone Health: The vitamin K and calcium found in the greens are essential for bone health, helping to prevent bone-related issues.

7. Regulates Blood Pressure: Amaranth leaves are known to help regulate blood pressure due to their high potassium content, which supports heart health.

8. Detoxifies the Body: The greens in the dish help flush out toxins from the body, supporting liver and kidney health.

While you can use any leafy greens for this recipe, Amaranth leaves are preferred for their unique flavor and texture, which blend perfectly with the spices and tamarind gravy.

This traditional recipe is a comforting and wholesome dish, ideal when served with steamed rice. The addition of aromatic spices and tamarind extract gives the gravy a tangy and savory flavor that complements the greens beautifully. Though spinach (Palak) can be used, Amaranth leaves provide a deeper taste that makes this dish stand out. It’s a perfect dish for those looking to include more greens in their diet, and it’s especially loved in Tamil Nadu and surrounding regions.

Keerai Kuzhambu is a delicious and easy-to-make dish that provides both flavor and nutrition. The combination of fresh greens, tamarind, and spices makes this gravy not only tasty but also a great source of vitamins and minerals. Whether served with rice or any other South Indian tiffin varieties, this dish adds a healthy touch to your meal.

Ingredients

Arakeerai /Amaranth leaves -1 bunch chopped

Green gram dhal -1/2 cup cooked and mashed

Onion -2 nos chopped

Tomato -2 nos chopped

Red chilly powder -2 tsps

Dhaniya powder -3 tsps

Turmeric powder -1/2 tsp

Tamarind extract small lemon sized tamarind

Mustard seeds -1/2 tsp

Red chillies- 2 nos

Curry leaves few

Salt to taste

Oil -1 tbsp

For Masala

Grated coconut-1/4 cup

Cumin seeds -1 tsp

Green chillies -2 nos

Peppercorns -1 tsp

Method

👉Grind the ingredients given under For Masala to fine paste and set aside.

👉Cook the dal in a pressure cooker for 4 whistles adding just enough water to cover it and mash and set aside.

👉Wash and chop the amaranth leaves set aside.

👉Heat oil in a kadai add mustard seeds, cumin seeds, red chillies, curry leaves and allow it to crackle.Next, add onion and saute well. Add tomatoes and cook until they are mushy.