Arai Keerai: Nutrition, Health Benefits & How to Prepare Arai Keerai Kuzhambu & Arai Keerai Kootu

Arai Keerai: Nutrition, Health Benefits & How to Prepare Arai Keerai Kuzhambu & Arai Keerai Kootu

     Arai Keerai (Amaranthus dubius), one of the most popular greens in Tamil cuisine, is known for its rich iron, calcium, protein, fiber, and antioxidants. Its mildly earthy flavor and soft texture make it perfect for daily healthy recipes like Arai Keerai Kuzhambu, Arai Keerai Kootu, Poriyal, and Masiyal.

This guide includes Arai Keerai nutrition facts, top health benefits, and step-by-step recipes—SEO optimized for high search ranking.

Arai Keerai Nutrition (Per 100g Approx.)

Arai Keerai is packed with powerful nutrients such as:

Iron – fights anemia

Calcium – strengthens bones

Folate – supports cell growth

Vitamin A – improves eyesight & immunity

Vitamin C – boosts skin glow

Vitamin K – supports bone health

Magnesium & Potassium – good for heart health

Protein – strengthens muscles

Dietary Fiber – supports digestion

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Top Health Benefits of Arai Keerai
1. Improves Hemoglobin Levels

Arai Keerai is rich in iron and folic acid, making it excellent for preventing anemia.
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2. Supports Healthy Digestion

The high fiber content helps:

Relieve constipation

Improve bowel movement

Reduce acidity
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3. Strengthens Bones & Teeth

With calcium, magnesium, and Vitamin K, Arai Keerai improves bone strength—especially vital for women and kids.

4. Boosts Immunity

Vitamin A and C help build strong immunity and protect against infections.

5. Improves Skin Glow

Antioxidants reduce free radicals, acne, pigmentation, and dullness.
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6. Promotes Hair Growth

Iron and protein in Arai Keerai strengthen hair roots, reduce hair fall, and improve hair thickness.
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7. Helps in Weight Loss

Low calories + high fiber = natural weight reduction.
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8. Controls Blood Sugar Levels

Arai Keerai helps regulate insulin and maintain healthy glucose levels.
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9. Supports Heart Health

Potassium and antioxidants in Arai Keerai reduce inflammation and support healthy blood flow.

10. Natural Body Detoxifier

Chlorophyll in Arai Keerai removes toxins, cools the body, and supports liver health.
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How to Prepare Arai Keerai Kuzhambu (Traditional Tamil Recipe)

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Ingredients

Arai Keerai – 1 large bunch

Tamarind – lemon-sized

Onion – 1

Tomato – 1

Garlic – 6 cloves

Sambar powder – 1 tbsp

Turmeric – ¼ tsp

Salt – as needed

Oil – 2 tbsp

Mustard seeds – ½ tsp

Fenugreek seeds – 5

Curry leaves – few

Red chilli – 1

Preparation Steps
1. Clean and Chop Keerai

Wash thoroughly to remove mud. Chop finely.

2. Extract Tamarind Juice

Soak tamarind in hot water and extract thick juice.

3. Prepare the Base

Heat oil → add mustard → fenugreek → curry leaves → red chilli → chopped onion → garlic → sauté till golden.

4. Add Tomatoes & Spices

Add tomatoes → cook soft.
Add sambar powder + turmeric → sauté until aroma comes.

5. Add Tamarind Extract

Pour the tamarind juice and allow to boil for 8–10 minutes.

6. Add Arai Keerai

Add chopped keerai → cook until soft and blended with kuzhambu.

7. Adjust Consistency

Simmer until the kuzhambu thickens.

Serving Suggestion

Arai Keerai Kuzhambu pairs well with:

Steamed rice

Curd rice

Millets

Idli/Dosa (as side dish)

A perfect weekday lunch recipe!

How to Prepare Arai Keerai Kootu (Easy & Healthy)

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Ingredients

Arai Keerai – 1 bunch

Moong dal / Toor dal – ½ cup

Green chillies – 2

Coconut – ½ cup

Cumin – 1 tsp

Turmeric – ¼ tsp

Salt – as required

Oil – 1 tsp

Mustard seeds – ½ tsp

Urad dal – ½ tsp

Curry leaves – few

Preparation Steps
1. Cook Dal

Pressure cook dal with turmeric until soft.

2. Cook Keerai

Chop keerai finely.
Cook with green chillies and little water until soft.

3. Grind Coconut Paste

Blend coconut + cumin to a smooth paste.

4. Combine

Mix cooked dal + keerai + coconut paste → boil for 3 minutes.

5. Tempering

Heat oil → add mustard → urad dal → curry leaves → add to kootu.

Serving Suggestion

Arai Keerai Kootu is perfect with:

Hot rice + ghee

Rasam rice

Sambar

Rotis

Millet meals

Protein-rich, fiber-rich, and ideal for everyday meals.

Conclusion

Arai Keerai is a powerhouse of nutrition, packed with essential vitamins, minerals, fiber, and antioxidants. Adding dishes like Arai Keerai Kuzhambu and Arai Keerai Kootu to your weekly diet helps improve:

Digestion

Hemoglobin

Skin & Hair health

Weight Loss

Immunity

Heart health

This traditional Tamil green is easy to cook, delicious, and incredibly healthy.