Siru Keerai: Nutrition, Health Benefits & How to Prepare Siru Keerai Kuzhambu & Siru Keerai Kootu
Siru Keerai (Tender Amaranthus) is one of the most popular and nutritious leafy greens used in Tamil kitchens. Known for its soft texture, mild taste, and powerful nutrient profile, Siru Keerai is packed with iron, calcium, fiber, protein, folate, and essential vitamins. It is widely used to make healthy dishes like Siru Keerai Kuzhambu, Siru Keerai Kootu, Masiyal, and more.
This guide covers Siru Keerai nutrition, health benefits, and step-by-step recipes for the two most-loved dishes: Siru Keerai Kuzhambu and Siru Keerai Kootu.
Siru Keerai Nutrition (Per 100g Approx.)
Siru Keerai is a nutrient powerhouse, containing:
Iron – helps improve hemoglobin
Calcium – strengthens bones
Folate – essential for cell growth
Vitamin A – boosts vision and immunity
Vitamin C – improves skin & absorption of iron
Vitamin K – important for bone health
Dietary fiber – supports digestion
Magnesium & Potassium – heart-friendly minerals
Antioxidants – reduce inflammation & detoxify
Keyword: Siru Keerai nutritional benefits
Top Health Benefits of Siru Keerai
Siru Keerai is commonly recommended in Siddha and Ayurveda for its healing properties.
Improves Digestion
Rich in fiber, it reduces constipation and acidity.
Boosts Hemoglobin
Iron + Vitamin C helps fight anemia.
Enhances Skin Glow
Antioxidants improve complexion and reduce acne.
Promotes Hair Growth
Minerals strengthen hair roots and prevent hair fall.
Supports Weight Loss
High fiber keeps you full and reduces cravings.
Strengthens Bones
Calcium and Vitamin K support bone health.
Controls Blood Sugar
Amaranthus leaves help regulate insulin naturally.
Keyword: Siru Keerai benefits for health
How to Prepare Siru Keerai Kuzhambu (Step-by-Step Recipe)
Keyword: Siru Keerai Kuzhambu recipe
Ingredients
Siru Keerai – 1 large bunch
Tamarind – small lemon-sized
Onion – 1
Tomato – 1
Garlic – 6 pods
Sambar powder – 1 tbsp
Turmeric – ¼ tsp
Salt – as needed
Oil – 2 tbsp
Mustard seeds – ½ tsp
Fenugreek seeds – 4–5
Curry leaves – few
Preparation Steps
1. Clean and Chop Keerai
Wash Siru Keerai thoroughly to remove sand. Chop finely.
2. Extract Tamarind Juice
Soak tamarind and extract thick juice.
3. Prepare Base Masala
Heat oil → add mustard → fenugreek → curry leaves → onions → garlic → fry till golden.
Add tomatoes and cook until soft.
4. Add Masala Powder
Add sambar powder, turmeric, and sauté.
5. Add Tamarind Juice
Pour tamarind extract and let it boil for 10 minutes.
6. Add Siru Keerai
Add chopped keerai and cook until soft.
7. Adjust Salt & Simmer
Let it boil until the kuzhambu thickens.
Serving Suggestion
Siru Keerai Kuzhambu pairs perfectly with:
Steamed rice
Curd rice
Chapati
Millets
A perfect everyday healthy kuzhambu!
How to Prepare Siru Keerai Kootu (Step-by-Step Recipe)
Keyword: Siru Keerai Kootu recipe
Ingredients
Siru Keerai – 1 bunch
Moong dal – ½ cup
Onion – 1 (optional)
Green chillies – 2
Coconut – ½ cup
Cumin seeds – 1 tsp
Turmeric – ¼ tsp
Salt – to taste
Oil / 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.
2. Clean & Cook Keerai
Chop Siru Keerai and cook separately with green chillies.
3. Grind Coconut Paste
Blend coconut + cumin + little water.
4. Combine Everything
Mix cooked dal + cooked keerai + coconut paste.
5. Seasoning
Heat oil → add mustard → urad dal → curry leaves → add to kootu.
6. Simmer
Boil for 3–4 minutes and turn off flame.
Serving Suggestion
Siru Keerai Kootu goes well with:
White rice
Rasam
Sambar
Chapati
Millet meals
Healthy, protein-rich, and perfect for daily lunch.
Conclusion
Siru Keerai is one of the healthiest greens with exceptional nutritional value.
Including Siru Keerai Kuzhambu or Kootu in your weekly diet helps improve:
Digestion
Hemoglobin levels
Skin & hair health
Weight management
Immunity
Overall wellness
For families who want nutritious and easy-to-make keerai recipes, Siru Keerai is a perfect choice.
