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Keerai Molagootal

Keerai Molagootal

Images on Rasoi Buddy are for illustrative purposes only and may not represent the exact appearance of the final dish.

Keerai Molagootal is a soulful and nutritious spinach and lentil stew from the Palakkad and Tamil regions of South India. This dish features fresh leafy greens cooked with toor dal and finished with a unique coconut-cumin-pepper paste that adds an earthy depth. Known for its mild yet complex flavor, it serves as a comforting centerpiece for everyday family lunches. The texture is creamy and thick, making it ideal for mixing with steamed rice and a dollop of ghee. It is traditionally served with a spicy side dish like potato fry or roasted papad. Best enjoyed hot from the professional-grade cauldron.

Prep Time15 mins
Cook Time20 mins
Servings4 People
DifficultyMedium
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Ingredients

2 cups Spinach (Keerai), finely chopped
1/2 cup Toor Dal, pressure cooked
1/2 cup Coconut, grated
1 tsp Cumin seeds
1 tsp Black Peppercorns
1/2 tsp Turmeric powder
1 tsp Mustard seeds
1 tsp Urad dal
Handful of Curry leaves
1 tbsp Coconut oil
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Cooking Instructions

Tips & Secrets

  • Use fresh and tender spinach leaves for the most vibrant color and professional-grade nutritional profile.
  • Ensure the toor dal is mashed completely to provide a seamless creamy base for the stew.
  • Adjust the black pepper quantity according to your spice preference specifically to maintain the professional-grade balance.
  • Always use coconut oil for the tempering to ensure the signature professional-grade South Indian aroma.

Nutritional Information(Per 1 bowl (250g))

Calories

170 kcal

Protein

8g

Fat

10g

Carbs

18g

Note: Nutritional values are professional estimates per standard serving (~200-250g / ml) and may vary based on ingredient quality and preparation methods.