Keerai Masiyal
Serves 3
| Ingredients | |
|---|---|
| Onions - 2 (medium sized) | Tender brinjal -2 or 3 |
| Finely chopped greens - 3 cups (Amaranth leaves) | Tamarind extract -little |
| Green chillies - 8 | Salt - as per paste |
| Raw mango - 1/2 (sour, green) | Tomato - 1 (optional) |
| Red chilli powder - 1/2 tsp | |
For Seasoning
| Ingredients | |
|---|---|
| Oil - 2 tsps. | black gram dal |
| Mustard seeds | bengal gram dal |
Method
- Scrape outer skin and cut mango into fine pieces.
- Mince green chillies.Cut all the vegetables and keerai into very fine pieces. Mix everything in a vessel, add salt, sugar, red chilli powder tamarind extract and pressure cook for 7 to 10 minutes.
- When it is cooked, mash well and heat again for few minutes. Heat little oil, add seasoning and pour over cooked mashed keerai and mix well.
- Keerai masiyal form as a tasty side dish or can be mixed with rice and taken.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 102 | Carotene (μg) | 3666.92 |
| Protein (g) | 6.71 | Vitamin C (mg) | 6.2 |
| Carbohydrate (g) | 17.13 | Mg (mg) | 24.77 |
| Fat (g) | 0.73 | Na (mg) | 8.25 |
| Fibre (g) | 3.17 | K (mg) | 124.7 |
| Minerals (g) | 4.82 | Mn (mg) | 0.22 |
| Calcium (mg) | 363.2 | Zn (mg) | 0.32 |
| Phosphorus (mg) | 115.23 | Cr (mg) | 0.02 |
| Iron (mg) | 19.51 | ||