KEERAI PORIYAL

Leafy vegetable Stir Fry (Keerai Poriyal in Tamil) is a very tasty and healthy side dish for rasam, vathal kuzhambu and sambar rice. Any greens can be prepared in the following method. Let us learn how to make this iron rich keerai poriyal.

Clean, Wash and chop Palak greens.

Heat oil, add mustard seeds, cumin seeds. When splutter, add red chilli and curry leaves.

Then add moong dal.

Add chopped greens, salt and sprinkle water and cook in medium flame till the greens become soft.

Add grated coconut and turn off the flame. Mix well.

Serve hot with rice.

My Recipe

Prep Time: 20 mins

Cook Time: 10 mins

Yields: 4 persons

Ingredients

Leafy Vegetable (any greens) - 1 bunch
Mustard seeds - 1/2 tsp
Cumin seeds - 1/2 tsp
red chillies - 1 or 2
Curry leaves - 5 sprigs
Grated coconut - 1 tablespoon
Moong dal - 1 tablespoon

Method

Clean, Wash and chop Palak greens.
Heat oil, add mustard seeds, cumin seeds. When splutter, add red chilli and curry leaves.
Then add moong dal.
Add chopped greens, salt and sprinkle water and cook in medium flame till the greens become soft.
Add grated coconut and turn off the flame. Mix well.
Serve hot with rice.
Variation : Moong dal and cococnut can be adjusted according to your taste. Any greens can be used to make this poriyal.

Health Benefits :

Greens play a protective role in the eye. They protect against both cataract and age-related macular degeneration, the major cause of blindness in the elderly.
Some studies suggest that lutein and zeaxanthin may help reduce the risk of certain types of cancer, such as breast and lung cancer, and may contribute to the prevention of heart disease and stroke.
Greens are also a major source of iron and calcium for any diet.

May 5, 2017

MEALS / LUNCH / DINNER | VEG DRY RECIPES