Ponnanganni Keerai Poriyal – Nutritious South Indian Stir-Fry is a vibrant, wholesome dish that’s as flavorful as it is nutritious. Packed with the earthy flavors of Ponnanganni Keerai (Alternanthera Sessilis), this recipe is a staple in many South Indian homes. It’s quick to prepare and makes a delicious side to your everyday meals, whether paired with rice or flatbreads. The best part? It’s super healthy and loaded with iron and essential vitamins, making it a go-to dish for anyone looking to incorporate more leafy greens into their diet.
Table of content
- About The Recipe
- Why You’ll Love This Recipe
- Key Ingredients and Substitutions
- How to Make the Recipe(Step-by-Step)
- Expert Tips for Success
- Variations and Customizations
- Nutritional Information
- Storage and Reheating Instructions
- Recipe Card
- Frequently Asked Questions (FAQs)
- Comments & Reviews
- Social Sharing Options
About The Ponnanganni Keerai Poriyal – Nutritious South Indian Stir-Fry Recipe
Let’s talk about Ponnanganni Keerai Poriyal – Nutritious South Indian Stir-Fry. If you’ve ever sat down for a traditional South Indian meal, you’ve probably seen this leafy green superhero make an appearance. Ponnanganni Keerai, known as Alternanthera Sessilis in English or mudaikeerai in Tamil, is famous in South Indian cooking for its health benefits. It’s not just another stir-fry; it’s loaded with nutrients like iron, Vitamin A, calcium, and fiber. Many even believe it boosts skin health and keeps the eyes sparkling—talk about edible beauty care! What makes this recipe such a keeper is that it’s delicious and down-to-earth. It transforms humble greens into something exciting with the help of coconut, mustard seeds, and a few basic seasonings. Whether it’s for a quick weeknight dinner, a detox meal after a busy weekend, or just because you’re feeling adventurous, you’ll love how easy and fuss-free this recipe is to whip up. Remember, this isn’t just about food—it’s about relishing a piece of culture on your plate. So, are you ready to give it a try?Why You’ll Love This Recipe
- A hearty and nutritious dish rich in iron and vitamins
- Authentic South Indian flavor that’s easy to recreate at home
- Quick and simple to prepare—it’s ready in under 30 minutes!
- Kid-friendly way to include greens in their meals
- Perfect pair for rice, chapati, or dosa
- Uses fresh, easily available ingredients
- Versatile recipe with vegetarian and vegan versions available
- Gluten-free and low-calorie diet-friendly
Key Ingredients and Substitutions
- Ponnanganni Keerai: Fresh is best, but frozen works in a pinch.
- Grated Coconut: You can use fresh or frozen, or substitute shredded coconut if needed.
- Mustard Seeds: Adds an authentic South Indian flavor. No substitutes recommended.
- Curry Leaves: Fresh curry leaves are aromatic, but dried versions can work too.
- Green Chilies: Skip for a milder version or swap with red chili powder for a twist.
- Oil: Coconut oil is authentically South Indian, but sunflower oil or canola can replace it.
- Onions: Red onions bring sweetness. White onions can work but taste slightly different.
How to Make the Recipe (Step-by-Step)
- Wash and rinse the Ponnanganni Keerai thoroughly to remove any dirt or grit, then chop it finely.
- Heat coconut oil in a pan and add mustard seeds. Let them splutter to release their aroma.
- Add the curry leaves and green chilies to the hot oil. Sauté for 30 seconds till fragrant.
- Throw in the chopped onions and cook until they turn translucent, about 2-3 minutes.
- Now, add the finely chopped greens along with some salt. Stir well to combine everything.
- Cover and cook on low heat for 5-7 minutes until the greens are wilted but still vibrant.
- Mix in the grated coconut and stir for another minute to bring out the flavors. Serve warm!
Expert Tips for Success
Make sure to wash the greens thoroughly to remove all grit.
Use fresh coconut for the best flavor; frozen will work too but may not have the same aroma.
Don’t overcook the greens—they should stay vibrant green and not turn mushy.
If you like extra crunch, add some crushed roasted peanuts at the end.
Adjust the spice level by changing the number of green chilies to match your taste.
Variations and Customizations
For a vegan twist, use vegan ghee or coconut oil instead of standard oil. Add tofu cubes for a protein boost or sautéed cauliflower rice to make it a hearty meal. You can even sprinkle nutritional yeast instead of coconut for a cheesy flavor.
Nutritional Information
Each serving of Ponnanganni Keerai Poriyal contains about 100-120 calories, depending on the oil used. It’s high in Vitamin A, Vitamin C, and dietary fiber. The greens are packed with iron, making them excellent for those looking to boost hemoglobin levels. This recipe is low in carbohydrates and fats, making it suitable for weight watchers.
Storage and Reheating Instructions
Store any leftover Ponnanganni Keerai Poriyal in an airtight container in the refrigerator. It stays fresh for up to 2 days. To reheat, just warm it gently on the stove in a small pan. Sprinkle a few drops of water if it looks dry, but avoid microwaving as it can make the greens lose their vibrant color.
Recipe Card of Ponnanganni Keerai Poriyal – Nutritious South Indian Stir-Fry
Ingredients list
- 1 tbsp Cold pressed coconut oil
- 1 tsp Mustard seeds
- 1.5 tsp Broken white Urad dal
- 3 Dry red chilis
- Salt to taste
- 1 cup Onions finely chopped
- 1 pound Water amaranth cleaned and chopped
- 1/2 cup Coconut freshly grated
Step-by-Step Instructions
- Clean and chop the water amaranth leaves thoroughly. Gather the remaining ingredients, finely chop the onions, grate the coconut, and set it all aside for easy cooking.
- In a hot pan, add coconut oil. Once heated, pop the mustard seeds, add in the broken white urad dal, and the dry red chilies.
- When the dal turns golden, incorporate the finely chopped onions with a pinch of salt. Stir until onions are soft and pink.
- Add the chopped water amaranth leaves, mixing everything on medium heat until the greens are wilted to half their size.
- Finally, stir in the grated coconut, cooking for an additional two minutes. Serve immediately for the best flavor.
Recipe Video
Notes
Nutrition
All Your Questions About This Recipe
Can I make this recipe ahead of time?
Absolutely! Just store it in the fridge and reheat before serving. Freshly grated coconut can be added during reheating for a fresh kick.
Is this recipe suitable for vegans?
Yes, it’s naturally vegan if you stick to coconut oil and avoid ghee.
What can I pair this dish with?
This poriyal pairs beautifully with plain steamed rice or as a side dish for sambar, rasam, or even chapati.
Can I freeze this dish?
Freezing is not recommended as the greens can turn mushy. It’s best enjoyed fresh or refrigerated for 1-2 days.
How do I know the greens are cooked just right?
The leaves should be wilted but still bright green. Overcooking can make them dull and lose nutrients.