Thandukeerai, Thotakoora Poriyal
by Tarla Dalal
An everyday preparation of Tamil Nadu, this South Indian subzi is made of red amaranth, perked up with a spicy coconut mixture. We have reduced the amount of coconut to a healthy level so that you can have this without any qualms.
Different types of greens are available in abundance in South India, especially in the summer months when vendors sell it from door-to-door every morning. So, people love to buy the greens fresh and cook them for lunch.
This Thandukeerai recipe is one of the most common ways of cooking iron-rich amaranth. It is quick and easy and tastes great with Rice, Sambhar or Rasam.
Thandukeerai, Thotakoora Poriyal recipe - How to make Thandukeerai, Thotakoora Poriyal
Preparation Time: Cooking Time: Total Time:
Makes 2 servings
3 cups chopped chawli (cow pea) leaves
2 tsp oil
1/2 cup chopped onions
5 curry leaves (kadi patta)
salt to taste
To Be Mixed Into A Coconut Mixture
1/4 cup grated coconut
1/2 tbsp crushed garlic (lehsun)
1/4 tsp chilli powder
1/4 tsp turmeric powder (haldi)
1/2 tsp cumin seeds (jeera)
- Method
- Heat the oil in a deep non-stick pan, add the onions and curry leaves and sauté on a medium flame for 1 minute.
- Add the red amaranth leaves and salt and mix well. Cover with a lid and cook on a medium flame for 8 minutes, while stirring occasionally.
- Add the prepared coconut mixture, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
- Serve hot.
| Energy | 163 cal |
| Protein | 5 g |
| Carbohydrates | 11.5 g |
| Fiber | 6 g |
| Fat | 10.7 g |
| Cholesterol | 0 mg |
| Vitamin A | 5675.4 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.2 mg |
| Vitamin B3 | 0.8 mg |
| Vitamin C | 104.7 mg |
| Folic Acid | 155.5 mcg |
| Calcium | 421.7 mg |
| Iron | 4 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Sodium | 235.9 mg |
| Potassium | 388.7 mg |
| Zinc | 0.3 mg |