Keerai Masiyal
A wholesome and comforting South Indian dish made from mashed spinach and lentils, seasoned with a simple tempering. This traditional Tamil recipe is packed with nutrients and pairs perfectly with hot rice and ghee.
For 4 servings
Wash the spinach thoroughly in several changes of water to remove any grit. Drain well. In a pressure cooker, combine the rinsed toor dal, chopped spinach, sambar onions, garlic, green chilies, and turmeric powder.
Add 1 cup of water and secure the lid. Pressure cook on medium-high heat for 3-4 whistles, which should take about 10-12 minutes. Turn off the heat and allow the pressure to release naturally.
Once the pressure has fully subsided, carefully open the cooker. Add the salt and tamarind paste to the cooked spinach and dal mixture.
Using a traditional wooden masher ('mathu') or the back of a sturdy ladle, mash the mixture against the sides of the cooker. Aim for a coarse, rustic texture. Avoid using a blender, as it will create a fine puree and alter the authentic consistency.
Prepare the tempering (tadka). Heat the sesame oil in a small pan over medium heat. Once hot, add the mustard seeds and wait for them to splutter completely.
- Add the urad dal and fry, stirring constantly, until it turns a light golden brown.
- Add the broken dried red chilies and hing. Sauté for another 10-15 seconds until the chilies darken slightly and become fragrant. Be careful not to burn the spices.
Immediately pour the sizzling tempering over the mashed keerai. Mix everything together well. Let it sit for a minute for the flavors to meld. Serve hot with steamed rice and a dollop of ghee.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best flavor, use fresh, tender spinach leaves.
- 2The consistency should be coarse and thick, not a smooth puree. Mashing by hand is key to the authentic texture.
- 3Using gingelly (Indian sesame) oil for tempering provides a distinct, traditional flavor.
- 4Adjust the number of green and red chilies to suit your preferred spice level.
- 5A tiny pinch of jaggery can be added along with the tamarind to balance the flavors.
- 6Ensure the mustard seeds have fully spluttered before adding other tempering ingredients to avoid a bitter taste.
Adapt it for your goals.
Greens
This recipe works wonderfully with other greens like amaranth leaves (thandu keerai), Malabar spinach (pasalai keerai), or a mix of different greens.
LentilsLentils
You can substitute toor dal with moong dal for a lighter version or use a combination of both.
FlavorFlavor
For a richer flavor, add 2-3 tablespoons of freshly grated coconut along with the salt and tamarind paste before mashing.
CreaminessCreaminess
For a creamier texture, you can reduce the water slightly and add a splash of coconut milk at the end, just before serving.
Why this is on our healthy list.
Rich in Iron and Vitamins
Spinach is an excellent source of iron, which is crucial for preventing anemia and boosting energy levels. It's also packed with vitamins A, C, and K, supporting vision, immunity, and bone health.
Excellent Source of Plant-Based Protein
The inclusion of toor dal makes this dish a good source of plant-based protein, essential for muscle repair, growth, and overall body function.
Promotes Digestive Health
High in dietary fiber from both spinach and lentils, Keerai Masiyal aids in digestion, promotes regular bowel movements, and supports a healthy gut microbiome. Spices like hing also help reduce bloating.
Supports Heart Health
This dish is low in saturated fat and cholesterol. The fiber helps in managing cholesterol levels, and the potassium in spinach helps regulate blood pressure, contributing to cardiovascular wellness.
Frequently asked questions
Yes, Keerai Masiyal is very healthy. It is rich in iron, vitamins, and fiber from spinach, and provides plant-based protein from the toor dal. It is a low-calorie, nutrient-dense dish.