Karamani Keerai Poriyal – South Indian Stir Fry veg that is vegan, gluten free, has no onion, no garlic. Combines Leafy Greens and Pulses, is low in oil and diabetic friendly too.
Karamani Keerai Poriyal
When the vegetable markets are full of fresh leafy greens varieties, you are so tempted to cook them. Especially, when Diwali is over and you are planning to reduce the carb intake and detox your system with light and low oil meal options.
So, I decided to make the most of the leafy greens available in the market, add some pulses and convert my lunch into a wholesome, tasty affair. Presenting, the Karamani Keerai Poriyal.
The Karamani Keerai Poriyal is a South Indian Stir Fry Veg that uses 2 types of leafy greens or Keerai Varieties viz. Red Amaranth or Sigappu Thandu Keerai in Tamil and Arai Keerai or Green Chavli Leafy Veg.
To the leafy greens, soaked and cooked Karamani or Cow peas / black eyed peas is added and then topped with some grated coconut. The Poriyal or Stir fry is vegan, gluten free, has no onion, no garlic. This recipe is also low oil, excellent for weight watchers, diabetics and senior citizens too.
Last week, I had shared the recipe of Mattha, the Maharashtrian Spiced Buttermilk which has been literally saving us from heat and humidity over the last few weeks now. Not to mention my skin, which was the worst affected (breakouts) with the oil and sweets consumption, has got back to normal.
The Karamani Keerai Poriyal is yet another healthy variety of sabzi from the blog that fits in the bracket of simple, everyday meal ideas that also doesn’t require a lot of prep work. It also uses the seasonal fresh variety of vegetables and provides the perfect combination of taste and health, which is always a priority in my kitchen.
Some healthy meal ideas with leafy greens, available on the blog and which can be tried at home as follows –
- For a Diabetic Friendly Meal, try the Chana Methi Sabzi which like the Karamani Keerai Poriyal, is a combination of pulses and leafy greens.
- A South Indian Main course variety called Mor Keerai which combines Yoghurt, Spinach and Coconut gravy. It is Gluten free and Vegan. You can combine it with Steamed rice and a poriyal like Karamani Keerai Poriyal or Potato Roast, if you are planning it over the weekend.
- You could also take a look at Spinach and corn veg sabzi that is low in oil and like Karamani Keerai Poriyal, can be your everyday lunch idea too during winters.
- Another favourite sabzi is the Carrot, peas and Methi Veg which mixes all the lovely winter ingredients and leafy greens to make a simple, low oil stir fry or sabzi for lunch.
The Karamani Keerai Poriyal at home is usually paired with Mor Kozhumbu. We also like the Doodhi dal (Bottle Gourd) with a south Indian touch, paired with the poriyal which could be a good low oil meal plan for diabetics. You can either opt for Steamed rice or oil free rotis / phulkas and serve with some salad on the side, to form a complete meal.
Vegetables combined with pulses are nutritious, delicious and wholesome. Keeps your stomach full and avoids dip in blood sugar levels. In this particular sabzi, the Karamani Keerai Poriyal, I love the fact that the Red Amaranth has so beautifully coloured up the Karamani or cow peas which is actually white in colour.
When you have such colourful and wholesome food on your table, health is bound to be good, isn’t it?
To be honest, I have enjoyed this vegetable by itself with a cup of dahi or curd on the side and have not missed either the rice or the roti. Such recipes are a blessing when it comes to the constant war between health and taste.
Plan this sabzi or poriyal for your family and let me know how they liked it.
Taking this recipe of Karamani Keerai Poriyal to #171FoodieMondayBlogHop where the theme this week is #SaagSaga.
Recipe for Karamani Keerai Poriyal
Prep Time – 15 mins (does not include the soaking, cooking of Cow peas)
Cook Time – 15 mins (pressure cooker) for Karamani or cow peas + 15 mins for the stir fry.
1 cup is 250 ml measurement
- 4 packed cups of finely chopped Mixed greens (amaranth and Chavli)
- 1 cup of cooked Karamani or Cow peas
- 2 tsps of coconut oil
- 2 tblsp of freshly grated coconut
- 2-3 whole red chillies broken
- 1 tsp Urad dal
- ½ tsp Mustard seeds
- Salt to taste
- Heat a kadhai, non stick pan or wok, add the coconut oil.
- Add mustards seeds and once it crackles, add red chillies, urad dal and saute until dal is slightly brown.
- Add the leafy greens and saute on low heat and add salt to taste.
- Keep sautéing the vegetables until the moisture has evaporated.
- Add the cooked cow peas or karamani and mix well.
- Cook this for few minutes and switch off the flame.
- Top the sabzi with grated coconut and serve hot with rice or phulkas, dal of your choice.
- I don’t use any water to cook the leafy veggies. They cook in their own juices. Ensure the heat is low.
- You can add more coconut but since the recipe is for diabetics, I have restricted the same.
- You can make this sabzi with Palak or spinach too and it would taste good.
If you love planning wholesome, healthy, low oil, diabetic friendly, senior citizen friendly lunch plans, great as every day lunch box menu, then trust me, you should be cooking the Karamani Keerai Poriyal soon. If you do, please give me a shout out on any of my social media handles.
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