Palak Keerai Kootu: Nutrition, Health Benefits & Easy Tamil Recipe
Palak Keerai (Spinach) is one of the healthiest leafy greens packed with iron, calcium, vitamins A & C, fiber, and antioxidants. This nutrient-dense green is widely used in Tamil cuisine for dishes like Palak Keerai Kootu, Poriyal, Masiyal, and Soup.
Palak Keerai Kootu is a traditional, protein-rich, and wholesome dish made with dal, coconut, and spices, making it perfect for a nutritious lunch or dinner.
This blog covers Palak Keerai nutrition, health benefits, and step-by-step Kootu recipe.
Palak Keerai Nutrition (Per 100g Approx.)
Palak Keerai is a nutritional powerhouse:
Iron – boosts hemoglobin, prevents anemia
Calcium – strengthens bones and teeth
Vitamin A – improves vision, immunity, and skin health
Vitamin C – enhances iron absorption, supports skin glow
Vitamin K – supports bone health
Folate – essential for cell growth
Magnesium & Potassium – heart-friendly minerals
Dietary Fiber – aids digestion
Protein – strengthens muscles and hair
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Top Health Benefits of Palak Keerai
1. Prevents Anemia & Boosts Energy
Rich in iron and folate, Palak Keerai helps improve hemoglobin levels.
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2. Supports Healthy Digestion
High fiber content promotes digestion, reduces constipation, and keeps the gut healthy.
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3. Strengthens Bones & Teeth
Calcium and Vitamin K support strong bones and prevent osteoporosis.
4. Boosts Immunity
Vitamins A and C enhance immune function and protect the body against infections.
5. Promotes Healthy Skin
Antioxidants improve skin texture, reduce pigmentation, and delay signs of aging.
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6. Enhances Hair Health
Iron, protein, and vitamins nourish hair roots, reduce hair fall, and promote shiny hair.
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7. Aids Weight Management
Low-calorie and high-fiber properties keep you full and reduce overeating.
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8. Supports Heart Health
Potassium and antioxidants help lower blood pressure and reduce cardiovascular risk.
9. Regulates Blood Sugar
Spinach helps stabilize blood sugar levels, making it suitable for diabetics.
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10. Detoxifies the Body Naturally
Chlorophyll-rich Palak Keerai detoxifies the liver and promotes overall wellness.
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How to Prepare Palak Keerai Kootu (Step-by-Step Recipe)
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Ingredients
Palak Keerai (Spinach) – 1 bunch
Moong dal – ½ cup
Green chilies – 2
Coconut – ½ cup
Cumin seeds – 1 tsp
Turmeric powder – ¼ tsp
Salt – as required
Oil or Ghee – 1 tsp
Mustard seeds – ½ tsp
Urad dal – ½ tsp
Curry leaves – few
Preparation Steps
1. Cook Dal
Pressure cook moong dal with turmeric until soft.
2. Cook Spinach
Wash thoroughly and chop Palak Keerai.
Cook with green chilies for 3–4 minutes until soft.
3. Grind Coconut Paste
Blend coconut + cumin seeds with a little water to make a smooth paste.
4. Combine Dal & Spinach
Mix cooked dal + Palak Keerai + coconut paste. Boil for 3–4 minutes.
5. Tempering
Heat oil/ghee → add mustard seeds → urad dal → curry leaves → pour over kootu.
Serving Suggestion
Palak Keerai Kootu pairs well with:
Steamed rice
Rasam or sambar
Chapati
Millets
Healthy, protein-rich, and perfect for a daily nutritious meal.
Conclusion
Palak Keerai Kootu is a simple yet highly nutritious dish that provides iron, calcium, vitamins, protein, and fiber. Including this in your weekly diet helps improve:
Digestion & metabolism
Hemoglobin & energy
Skin & hair health
Weight management
Blood sugar control
Immunity & overall wellness
This traditional Tamil green dish is easy to cook, delicious, and perfect for a healthy family meal.
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