Mullai Keerai Kadaiyal or Amaranth Leaves Lentils Soup

This is absolutely a favorite for me …mainly because of its dual purpose. It can be had as a soup or can be an accompaniment to rice. The best part about this dish is that it is filling without being too calorific and is packed with nutrients.No one can debate on the health benefits of Amaranth Leaves and the goodness of lentils and when they come together it is a powerhouse.

Ingredients

Amaranth Leaves – A large bunch …I usually take about 500 gms cut into small pieces including the stems.

Moong Dal or split green gram – 2 cups

Tomato – 1 large cut into small pieces

Green Chilly – 1

Garlic – 4-5 pods

Ginger – 1 small piece

Juice of half a lime

Turmeric Powder – 1 tsp

Chilli Powder – 1 tsp

Coriander Powder – 1 tsp

For the Tempering – coconut oil 1 sp and mustard seeds -1/4 tsp

Method

In a wok , put the amaranth leaves , add a little bit of oil and salt and allow it to cook on a low flame. Do not add any water since the leaves will give out water. Once the leaves have wilted and shrunk to 1/3rd the quantity and there is no water left in the wok remove it from the flame and keep aside.

In a pressure pan…add the moong dal , the powders , salt and the tomato and cook it until the dal is cooked. I usually cook on a high flame till the first whistle and thenabout 10 minutes on a low flame after the first whistle.

Once the steam has dissipated…open the pressure pan and mix the leaves into the cooked dal along with a little water ( if the dal is too thick).

Using a vegetable masher mash together the dal and the greens into one homogeneous mixture so that it is coarse in texture …not very fine.

Pound the garlic , Ginger and the green chilly and add the same to the above mix . I like my ginger and garlic to taste raw and that’s what is healthy too. But if you don’t like the raw taste you may add it to the dal while it is being cooked or even avoid it.

Now garnish with the the lemon juice and dive right into it….either as a soup or serve it with steamed rice.

This serves four…calories per serving is 80…carbs are 12 gms and the proteins are 8 gms but it is filling , nutritious and is filled with all goodness.

 

 

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