Health by Jay

Vegetarian recipe · lunch, dinner

Mashed greens

கீரை மசியல் (keerai masiyal)

Serves 3 · 20 min

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Arai or siru keerai cooked with garlic and shallots, mashed smooth and finished with ghee.

VegetarianKeerai (greens)

2.5 gnet carb / serving
4 gprotein
3 gfat
0.5 gfiber
89kcal

Estimated per serving from USDA FoodData Central and Indian Food Composition Tables 2017 values for the raw ingredients. Real numbers vary with brands and portions.

Ingredients

  • 300 g arai keerai, siru keerai or amaranth leaves (அரைக்கீரை / சிறுகீரை)
  • 30 g shallots
  • 4 cloves garlic (பூண்டு)
  • 2 tsp ghee
  • 1 tsp each cumin, dry red chilli, salt

Method

  1. Wash the greens well. Cook with shallots, garlic, cumin and salt in a little water for 8 minutes.
  2. Mash with a wooden masher (mathu) or pulse briefly, keeping some texture.
  3. Temper red chilli in ghee and pour over.
Health note

If you take warfarin, keep your weekly amount of leafy greens steady rather than avoiding them. Sudden changes in vitamin K intake change your INR C[1]. People prone to calcium-oxalate kidney stones should ask their doctor about high-oxalate greens such as spinach.

Recipe credit: tamilpaleorecipes.com.

Sources on this page

Every source below was checked against its PubMed, DOI or publisher page. Grades and how we use them: evidence grades.

  1. Couris R, Tataronis G, McCloskey W, et al. (2006). Dietary vitamin K variability affects International Normalized Ratio (INR) coagulation indices.. Int J Vitam Nutr Res 76(2):65-74. PMID 16941417 · doi:10.1024/0300-9831.76.2.65 - Vitamin K intake and warfarin