Keerai Kootu | Spinach Lentils Stew

Keerai Kootu is a simple South Indian vegan spinach/palak recipe. Learn to make this healthy Indian spinach dish in the Instant pot and on the stovetop!

This easy recipe can be made in just 30 minutes.

My favorite spinach recipe!

What is kootu?

Kootu is a very common dish in our South Indian household. It is made using any vegetable and lentils.

The consistency is semi-solid and it's mainly served with rice. Normally, the recipe does not call for onion or garlic. 

It's actually a dish that's perfect for those days when you need to whip up something quickly.

There are numerous kootu recipes and palak keerai kootu is one of them. I have another kootu recipe on the blog. You can check it out here. 

The main ingredient in this particular recipe is keerai/palak/spinach, hence the name Keerai Kootu. 

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This one is a personal favorite!

This Indian spinach dish is also called Paruppu Keerai Masiyal, Pasalai Keerai, and/or Keerai Molagootal in Tamil.

Paruppu means lentils, keerai means spinach, and masiyal means a mashed dish in English. 

Yes, this Indian vegan spinach recipe is a childhood favorite. Even today when I miss home and need something comforting, I make keerai kootu.

Since this dish is best enjoyed with rice, we limit eating this dish to weekends. I often make this Indian spinach dish on Sunday mornings and we have it for lunch and dinner.

It's the best meal and both of us look forward to it equally. It reminds us of home and mom-cooked food. 

Healthy Spinach and Lentil Stew!

Spinach - a superfood

Leafy green vegetables are very nutritious as they are rich in dietary fiber and iron.

Spinach being one of them, is considered to be one of the healthiest and nutrient-dense foods on earth.

It's not just low in calories, but Spinach also has powerful anti-inflammatory and antioxidant abilities.

It definitely is a smart choice to include this green vegetable in your daily diet and that too in its true form.

For those who only have tried it in salads, smoothies, and stir-fries, this recipe is just another interesting way to enjoy spinach. 

When combined with lentils (like in this dish) they make for a healthy meal.

Some Indian spinach dishes

Here are some more spinach-based recipes that you can check out.

• Palak Paneer
• Garlicky Spinach Peas Fenugreek Curry 
• Peas & Spinach Pastry Puffs
• Spinach Peanut Chutney
• Spinach Lentil Rice

Why make it

As I said, it's a great way to include spinach in your daily diet. This is a very old and traditional South Indian TamBrahm recipe. 

While this Indian spinach dish is very tasty, mildly flavored, and suitable for all ages, it's also all this:

• This is one of those dishes that can be made in very little oil. 
• It is naturally vegan and gluten-free
• Needs no special masala or spice blends
• Can be made under 30 minutes using basic pantry essentials
• Is very healthy and nutritious
• This stew totally brings out the flavor of the main ingredient 

Ingredients needed

All it needs are a few basic ingredients.

These are the ingredients needed to make this keerai masiyal/molagootal. 

Spinach - Buy good quality spinach and ensure that they are not wilted. You can also use frozen palak in this recipe. Thaw it first and then use it as needed.

Coconut - Traditionally, freshly grated coconut is used. But if unavailable to you, use unsweetened desiccated, shredded, or frozen coconut. 

Lentils - There are two kinds of lentils used in this recipe. Toor dal and Urad dal. Instead of Toor dal, you may also use moong or masoor dal. 

Spices - Mustard seeds, cumin seeds, and green chillies give it an aromatic flavor. You can use jalapeno or dried red chillies instead of green chillies. 

The traditional recipe is in 3 parts. First, we need to boil the spinach and the lentils. Then prepare the coconut paste and lastly bring everything together. 

Making this Indian vegan spinach recipe in the Instant Pot saves time and effort. I now only make it in the Instant Pot. It's very convenient. 

Here's how to make it

One of the healthiest ways to cook spinach!

This Indian vegan spinach recipe is pretty straightforward and can be made in very little time.

While this is being cooked, prepare rice in a rice cooker. That way you can immediately enjoy keerai rice once it's done.

Instant Pot Version

First, chop and rinse spinach and keep it aside.

1) Soak toor dal for 15 minutes.

2) In a blender jar, add shredded coconut, green chillies, and cumin seeds.

3) Blitz to a smooth paste. Add water if it's too dry. Keep it aside for now.

4) Turn on the Instant Pot in 'Saute' mode and add oil. Once it beeps, temper mustard seeds and urad dal.

A very easy and simple recipe.

5) Once the urad dal turns light golden, add the coconut paste and ¼ cup water. 

6) Drain the water from the lentils and add them to the pot. Give it a mix. 

7) Next, add the chopped spinach. Mix it all together. 

8) Add water or vegetable stock, and salt. The level of water should just be 1 inch above the spinach.

Basically, it should be fully submerged in the water. Turn off the saute mode. 

Close the lid and select 'Manual/Pressure' mode. Cook for 8 minutes and release pressure naturally. 

Once done, open the lid and give it a quick stir. Keerai Kootu is ready to serve. 

Stovetop version

Add the chopped spinach, tur dal lentils, water or stock, salt, and turmeric powder to a pressure cooker or vessel and cook.

I usually cook everything in a pressure cooker as it's convenient.

Give it 2-3 whistles as the lentils must get well cooked. Do not drain the water once done and keep it aside for now.

Meanwhile, prepare the coconut paste as mentioned above. 

Heat oil in a pan, temper mustard seeds, then add urad dal, asafoetida, and curry leaves. Fry for 30 seconds or till the urad dal turns golden.

Then add the coconut mixture to the pan and fry for 2-3 minutes.

Then add the boiled spinach and lentils mixture to the pan. Simmer and bring it to a boil.

If the curry is too liquid, then just mix little flour and water and add it to the pan. It will thicken instantly.

Lastly, garnish it with chopped cilantro and take it off the flame. 

A comforting South Indian Dish!

Serving Suggestions

Keerai Kootu tastes best when served with steamed rice with a side of papad and pickle. 

This South Indian vegan spinach recipe doesn't need any sambhar or rasam with it. But some like to serve it with Vathal kuzhambhu. 

If you are looking for some low carb options, then serve it with cauliflower rice or quinoa. 

You can also enjoy it as a hearty lentil spinach soup or serve it as a side for roti/chapati/naan.

Top tips, recommendations, and suggestions

If you want, you can add a mix of greens (kale, collard greens, beet leaves) instead of just spinach. 

Just ensure the greens are of good quality and not wilted. You can also use frozen spinach here. Thaw it first and then use the required amount. 

You can use any lentils like moong dal, tur dal, or masoor dal in this recipe. 

Don't add too much water when cooking spinach. It doesn't need too much water. You can also use vegetable stock instead.

Use fresh, frozen, desiccated, or shredded coconut in this palak recipe. Just ensure it is unsweetened. 

To boost the protein in here, throw in some beans like black-eyed peas, chickpeas, or kidney beans. 

Add 1-2 tablespoons of sambhar powder along with the coconut paste for a different and delicious flavor.

This same recipe can be followed to make lauki, cabbage, beans, gourd, chow chow, or pumpkin kootu. 

It stays good for 4-5 days in the fridge. You can also freeze this stew. 

Can you make it without coconut?

Yes, you can. However, that will alter the taste. Follow the recipe as is but skip adding the coconut paste.

Instead, you can add a tempering of mustard seeds, green chillies, garlic, and chopped onions in the end.

It's an easy and tasty variant of this palak recipe that you can try. 

How to adjust the consistency of the kootu?

If when done, the kootu is very thick, add little water/stock to get the desired consistency and bring it to a boil. Add salt accordingly. 

If it is too thin or watery, prepare a slurry by mixing 1 tablespoon flour with 2-3 tablespoon water. Add this and mix. It will help thicken it up.

Tastes best when served with steamed rice.

If you’ve tried this Keerai Kootu | Spinach Lentils Stew Recipe or any other recipe on the blog please let me know how it went by commenting below, I love hearing from you!

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Keerai Kootu | Spinach Lentils Stew

Keerai Kootu is a simple South Indian vegan spinach/palak recipe. Learn to make this healthy Indian spinach dish in the Instant pot and on the stovetop! This easy recipe can be made in just 30 minutes.

5 from 12 votes

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Course: entree, Main Course, Side Dish

Cuisine: Asian, Indian, South Indian

Prep Time: 15 minutes

Cook Time: 10 minutes

Servings: 4 people

Calories: 179.82kcal

Author: Priya Lakshminarayan

Equipment

Instant Pot

Ingredients 

1x2x3x

To make the coconut paste

• ▢ ½ cup shredded coconut
• ▢ 2-3 green chillies
• ▢ 1 tablespoon cumin seeds

To make the stew

• ▢ 16 oz spinach
• ▢ ½ cup toor dal
• ▢ 1 tsp turmeric powder
• ▢ 2 cups water/vegetable stock as needed
• ▢ Salt
• ▢ 1 teaspoon oil
• ▢ 1 teaspoon mustard seeds
• ▢ 1 tablespoon urad dal

Instructions

Instant Pot Version

• First, chop and rinse spinach and keep it aside.
• Soak toor dal for 15 minutes.

To make the coconut paste

• In a blender jar, add shredded coconut, green chillies, and cumin seeds.
• Blitz to a smooth paste. Add water if it's too dry. Keep it aside for now.

To make the stew

• Turn on the Instant Pot in 'Saute' mode and add oil. Once it beeps, temper mustard seeds and urad dal.
• Once the urad dal turns light golden, add the coconut paste and ¼ cup water.
• Drain the water from the lentils and add them to the pot. Give it a mix.
• Next, add the chopped spinach. Mix it all together.
• Add water or vegetable stock, and salt. The level of water should just be 1 inch above the spinach.
• Basically, it should be fully submerged in the water. Turn off the saute mode.
• Close the lid and select 'Manual/Pressure' mode. Cook for 8 minutes and release pressure naturally.
• Once done, open the lid and give it a quick stir. Keerai Kootu is ready to serve.

Stovetop version

• Add the chopped spinach, tur dal lentils, water or stock, salt, and turmeric powder to a pressure cooker or vessel and cook. I usually cook everything in a pressure cooker as it's convenient.
• Give it 2-3 whistles as the lentils must get well cooked. Do not drain the water once done and keep it aside for now.
• Meanwhile, prepare the coconut paste as mentioned above.
• Heat oil in a pan, temper mustard seeds, then add urad dal, asafoetida, and curry leaves. Fry for 30 seconds or till the urad dal turns golden.
• Then add the coconut mixture to the pan and fry for 2-3 minutes.
• Then add the boiled spinach and lentils mixture to the pan. Simmer and bring it to a boil.
• If the curry is too liquid, then just mix little flour and water and add it to the pan. It will thicken instantly.

Notes

If you want, you can add a mix of greens (kale, collard greens, beet leaves) instead of just spinach. 

Just ensure the greens are of good quality and not wilted. You can also use frozen spinach here. Thaw it first and then use the required amount. 

You can use any lentils like moong dal, tur dal, or masoor dal in this recipe. 

Don't add too much water when cooking spinach. It doesn't need too much water. You can also use vegetable stock instead.

Use fresh, frozen, desiccated, or shredded coconut in this palak recipe. Just ensure it is unsweetened. 

To boost the protein in here, throw in some beans like black-eyed peas, chickpeas, or kidney beans. 

Add 1-2 tablespoons of sambhar powder along with the coconut paste for a different and delicious flavor.

This same recipe can be followed to make lauki, cabbage, beans, gourd, chow chow, or pumpkin kootu. 

It stays good for 4-5 days in the fridge. You can also freeze this stew. 

Can you make it without coconut?

Yes, you can. However, that will alter the taste. Follow the recipe as is but skip adding the coconut paste.

Instead, you can add a tempering of mustard seeds, green chillies, garlic, and chopped onions in the end.

It's a very easy and tasty variant of this palak recipe that you can try. 

How to adjust the consistency of the kootu?

If when done, the kootu is very thick, add little water/stock to get the desired consistency and bring it to a boil. Add salt accordingly. 

If it is too thin or watery, prepare a slurry by mixing 1 tablespoon flour with 2-3 tablespoon water. Add this and mix. It will help thicken it up.

Nutrition

Calories: 179.82kcal | Carbohydrates: 25g | Protein: 8.9g | Fat: 6.41g | Saturated Fat: 3.74g | Sodium: 217.92mg | Potassium: 711.38mg | Fiber: 7.76g | Sugar: 6.68g | Vitamin A: 10652.38IU | Vitamin C: 34.56mg | Calcium: 139.78mg | Iron: 5.38mg

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