Poonakani Keerai Recipe: Easy and Healthy Greens Dish

Poonakani keerai, a delightful leafy green vegetable native to South India, is a nutritional powerhouse that deserves a special place in your kitchen. Known for its slightly bitter yet refreshing taste, poonakani keerai is packed with iron, calcium, and essential vitamins that promote overall health.

This versatile green is often used in traditional Tamil Nadu cuisine, where it is transformed into flavorful, wholesome dishes that are both comforting and healthy.

In this blog post, I will guide you step-by-step on how to prepare a delicious and simple poonakani keerai recipe that brings out the best flavors while preserving its nutritional benefits. Whether you’re a seasoned cook or a beginner looking to experiment with nutritious greens, this recipe is perfect for you.

Plus, I’ll share tips and variations to customize it to your taste and ideas on how to serve it for a complete meal.

Why You’ll Love This Recipe

This poonakani keerai recipe is a wonderful way to enjoy a lesser-known green vegetable that’s incredibly good for you. It’s quick to prepare, requiring minimal ingredients, making it an ideal weekday dish.

The balance of spices enhances the natural flavor of the greens without overpowering them.

Moreover, the recipe is highly adaptable—perfect for vegan and vegetarian diets, and it pairs beautifully with a variety of staples like rice or flatbreads. The ease of preparation and the wholesome goodness packed in every bite will surely make this a weekly favorite in your household.

Ingredients

• 500 grams Poonakani Keerai (Amaranth leaves), washed and chopped
• 2 tablespoons Oil (preferably sesame or vegetable oil)
• 1 teaspoon Mustard seeds
• 1 teaspoon Urad dal (split black gram)
• 1 small Onion, finely chopped
• 2 Green chilies, slit or chopped
• 1/2 teaspoon Asafoetida (hing)
• 1/2 teaspoon Turmeric powder
• Salt, to taste
• 1 teaspoon Grated fresh coconut (optional for garnish)
• Juice of 1/2 Lemon (optional for a tangy touch)

Equipment

• Large mixing bowl for washing and chopping greens
• Sharp kitchen knife
• Cutting board
• Deep frying pan or kadai
• Wooden spatula or spoon
• Measuring spoons
• Serving bowl or plate

Instructions

1. Prepare the greens: Thoroughly wash the poonakani keerai leaves in cold water to remove any dirt or grit. Chop them roughly and set aside.
2. Heat oil: In a deep frying pan or kadai, heat the oil over medium flame. Once hot, add the mustard seeds and let them splutter.
3. Tempering: Add the urad dal to the oil and sauté until it turns golden brown. This adds a nutty flavor and crunch to the dish.
4. Add aromatics: Add the chopped onions, green chilies, and asafoetida. Sauté until the onions become translucent and soft.
5. Spice it up: Sprinkle in the turmeric powder and stir quickly to combine.
6. Cook the greens: Add the chopped poonakani keerai to the pan. Stir well to coat the leaves with the spices and oil. Cover and cook on low heat for about 5-7 minutes, stirring occasionally, until the greens are wilted and tender.
7. Season: Add salt to taste. Mix well and cook uncovered for another 2 minutes to evaporate excess moisture.
8. Finish with lemon: Turn off the heat and squeeze lemon juice over the cooked greens. Stir gently to combine. This step brightens the flavors and adds a fresh zing.
9. Garnish and serve: Optionally, sprinkle grated fresh coconut on top before serving for a traditional touch.

Tips & Variations

Always wash the greens thoroughly to avoid any sand or grit, which can spoil the texture.

For a richer flavor, you can add a teaspoon of grated ginger along with the onions.

If you prefer a milder dish, reduce the green chilies or omit them altogether. For an extra spicy kick, add a pinch of red chili powder along with turmeric.

Some cooks like to add a handful of cooked lentils or chana dal to increase protein content, turning this simple dish into a more wholesome meal.

To make it a dry stir-fry version, cook the greens uncovered so that all excess water evaporates, giving a slightly crisp texture.

Nutrition Facts

Serving Suggestions

Poonakani keerai is best enjoyed hot as a side dish with steaming hot rice and sambar or rasam. Its mild bitterness pairs beautifully with tangy and spicy curries.

You can also serve it alongside Afghan Vegetarian Pulao for a fusion-style meal that balances rich and fresh flavors.

For a light meal, try pairing it with chapati or paratha, making a wholesome and nutritious combo. Those looking for vegan options can also check out our Vegan Recipes No Tofu collection for more delicious plant-based meals that complement this dish.

If you want a refreshing side, a simple salad like the Baby Spinach Salad Recipe Vegan works wonderfully to lighten the meal and add crunch.

Conclusion

Incorporating poonakani keerai into your diet is a fantastic way to boost your intake of essential nutrients while enjoying authentic South Indian flavors. This easy-to-follow recipe highlights the vegetable’s unique taste and health benefits, making it a perfect addition to any meal.

Whether you are cooking for family, friends, or just yourself, this dish is sure to impress with its simplicity and deliciousness.

Don’t hesitate to experiment with the seasoning and accompaniments to suit your palate. With minimal ingredients and quick cooking time, poonakani keerai can become a staple in your kitchen.

Give it a try, and you might find yourself reaching for this recipe again and again!

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