Saturday, May 17, 2014

Red Greens Lentil

#Redgreens #Lentil is prepared with red amaranth leafy vegetable and green gram. When we were living in Thiruvananthapuram, Kerala, India, this red amaranth is the only green leafy vegetables available and that too thick stemmed variety only. That is suitable only to prepare stir fry.

Red Amaranth [ Red Keerai ]

When we came to live in Raipur, Chhattisgarh, we saw plenty of tender red leafy vegetable in the market. But this one is shorter and tender variety. First we thought this one also tastes like the one that were available in Kerala. But to our surprise it was so tasty and we fell in love with this red keerai [ red amaranth leafy vegetable ].
This is suitable to prepare masiyal [ mashed greens ], koottu, and also added in chappathy & puri dough to get the red color and of course the nutrients also!!.
The nutrition facts of Amaranth
Amount per 100gm
Calories       371,              Fat      7g,
Potassium   508 mg,         Protein  14g
Iron           42%              Magnesium 62%

From the data given above it clear that this keerai is rich source of minerals. It is also a very good source of Vitamin A, C, Riboflavin, Vitamin B6, folate. So it is advisable to include this greens in our diet once or twice a week.
Here let me present a lentil preparation using this red keerai and green gram.

Red keerai Lentil
Ingredients :
1/4 cup                           Green gram dal
1 cup                              Red keerai [ Red Amaranth ]
1                                    Onion, chop nicely
2                                    Green chilly
1                                    Red Chilly
6                                    Curry leaves
1/4 Tsp                           Asafoetida
2 pinches                        Turmeric powder
3/4 Tsp                            Salt

To Temper :
1 Tsp                              Mustard seeds
1 Tsp                              Black gram split [ urad dal ]
1 Tsp                              Oil

Small amout of coriander leaves to garnish.

Method :
Wash keerai two or three times.
Chop nicely. Keep aside.

Wash and take green gram dal in a pressure cooker.
Add 1 cup of water.
Pressure cook for 1 whistle and then for 5 minutes at SIM.
Open only after it ran out of steam.

On another burner heat a kadai with oil over a medium flame.
Splutter mustard seed and then add split black gram.
Roast until black gram turns golden color.
Now add red chilly pieces, asafoetida, chopped green chilly pieces and curry leaves.
Saute for half a minute.
Then add onion and saute for 2 minutes.
Then add chopped tomato. Saute for a second.

Turn off the stove.
Open the cooker and transfer sauteed ingredients into the cooker.

Now add chopped red keerai also to the cooker and add 1/2 cup of water & salt.
Close and pressure cook for a whistle.
Turn off the stove and open immediately by keeping the cooker under running water.

Healthy & tasty lentil is ready.
Transfer into a serving bowl. Garnish with coriander leaves.

Red keerai Lentil

This red keerai lentil can be mixed with white rice and enjoyed with any kara curry.



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