Keerai Mologutal South Indian Spinach Lentil Stew

Delight in the wholesome goodness of Keerai Mologutal, a traditional South Indian spinach and lentil stew that’s equal parts nutritious and flavorful. This vegan dish combines protein-packed toor dal (split pigeon peas) with the earthy richness of wilted spinach, enhanced by a fragrant coconut, cumin, and red chili paste. A quintessential tempering of mustard seeds, curry leaves, and asafoetida adds depth and an irresistible aroma. Ready in just 35 minutes, this one-pot comfort food is perfect when paired with steamed rice and a drizzle of ghee. Packed with fiber, protein, and authentic South Indian flavors, this gluten-free recipe is a must-try for anyone exploring regional Indian cuisine!

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 0.5 cup Toor dal (split pigeon peas)
• 2 cups Spinach leaves (chopped)
• 0.25 cup Grated coconut (fresh or frozen)
• 1 teaspoon Cumin seeds
• 2 pieces Dry red chilies
• 0.25 teaspoon Turmeric powder
• 1 teaspoon Salt
• 1 teaspoon Cooking oil
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Split urad dal (black gram)
• 6 leaves Curry leaves
• 0.25 teaspoon Asafoetida (hing)
• 2 cups Water

Directions

Step 1

Wash the toor dal thoroughly. Add 1 cup of water and pressure cook it until soft (about 3-4 whistles). Once done, mash the dal and set it aside.

Step 2

In a small pan, heat 1/4 teaspoon of oil and lightly roast the grated coconut, cumin seeds, and dry red chilies until fragrant. Allow it to cool and blend into a smooth paste with 2-3 tablespoons of water. Set aside.

Step 3

Rinse and chop the spinach leaves finely. In a pot, add 1 cup of water, the chopped spinach, turmeric powder, and a pinch of salt. Cook the spinach for 5-7 minutes until it wilts and softens.

Step 4

Add the cooked and mashed toor dal to the pot with the spinach. Mix well and bring it to a gentle simmer.

Step 5

Stir in the coconut-spice paste prepared earlier. Mix thoroughly and let the stew simmer for another 5 minutes. Add more water if needed to adjust the consistency.

Step 6

In a small pan, heat 1 teaspoon of oil. Add mustard seeds and let them splutter. Then, add the split urad dal and fry until golden. Add curry leaves and asafoetida, and stir for a few seconds.

Step 7

Pour the tempering over the stew and mix gently to combine. Check for salt and adjust if necessary.

Step 8

Serve the Keerai Mologutal hot with steamed rice and a dollop of ghee for a comforting meal.

Nutrition Facts

Serving size	(782.6g)

Amount per serving	% Daily Value*
Calories	661.6

Total Fat 28.2g	0%
Saturated Fat 18.9g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2505.9mg	0%
Total Carbohydrate 81.7g	0%
Dietary Fiber 24.9g	0%
Total Sugars 6.7g
Protein 29.4g	0%

Vitamin D 0IU	0%
Calcium 266.1mg	0%
Iron 11.5mg	0%
Potassium 2424.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.4%

Protein: 16.8%

Carbs: 46.8%