Keerai Masiyal is a delicious simple spinach dish which is nothing but a mashed way of serving spinach , tempered with mild spices.
Essentially a Tamil Brahmin specialty, Keerai masiyal is not only easy but the best way to have a lot of spinach in a small bowl.
Choose any spinach varieties to prepare this dish, but most opted for are the amaranth leaves, molai keerai / Arai keerai variety.
I also prepare the dish using paalak as it is even easier, the colour is great even after cooking and I love the taste and texture of paalak.
4 cups of spinach leaves, washed, cleaned and finely chopped.
Pinch of pepper powder.
1/2 tsp mustard seeds
1/2 tsp split udad dal
2 tsp coconut oil/or any cooking oil
3 red chillies
salt to taste.
Wash and lean the spinach with several changes of water to remove any dirt or mud.
Drain the leave swell and finely chop .
In a pan add the chopped spinach leaves, sprinkle some water and cook till softened.
When cooled , either blend to a slightly smooth puree or mash with a masher. I do not like to puree, but use the masher lightly .
Prepare the tempering with 2 tsp coconut oil, splutter the mustard seeds, add the red chillies and split udad dal.
Pour seasoning over the cooked mashed spinach.
Enjoy with rice and papad.
Health and nutritional details..
Spinach greens have tremendous amounts of nutrition, powerhouse for iron,sources of Vitamin K, Vitamin A, Vitamin C and folic acid.
The dark leaves indicate the high levels of cartenoids , phytochemicals which are anti inflammatory and anti cancerous properties.
Spinach contains high amounts of oxalate so over consumption should be avoided, as high levels of oxalic acid can inhibit absorption of other nutrients like calcium.
very low in calories and fats its leaves hold a good amount of dietary soluble fibre and so highly recommended for lowering cholesterol and weight management recuction programs.
100 g of farm fresh spinach has 47% of daily recommended levels of vitamin C. Vitamin C is a powerful antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
Its leaves also contain a good amount of minerals like potassium, manganese, magnesium, copper and zinc. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese and copper are used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells. Zinc is a co-factor for many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis.
It is also good source of omega-3 fatty acids.
Regular consumption of spinach in the diet helps prevent osteoporosis (weakness of bones), iron-deficiency anemia. Moreover, its soft leaves are believed to protect human body from cardiovascular diseases and cancers of colon and prostate.