Thandu Keerai: Nutrition, Health Benefits & How to Prepare Thandu Keerai Kuzhambu & Thandu Keerai Kootu
Thandu Keerai (Amaranthus sp.) is a highly nutritious leafy green commonly used in Tamil Nadu cuisine. Known for its soft stem (thandu) and tender leaves, this keerai is packed with iron, calcium, vitamins A & C, fiber, and antioxidants. It is highly valued for its health benefits and is easy to include in dishes like Thandu Keerai Kuzhambu, Thandu Keerai Kootu, Masiyal, and Poriyal.
This blog covers Thandu Keerai nutrition, health benefits, and step-by-step recipes for the two most popular dishes: Thandu Keerai Kuzhambu and Thandu Keerai Kootu.
Thandu Keerai Nutrition (Per 100g Approx.)
Thandu Keerai is a nutritional powerhouse containing:
Iron – boosts hemoglobin
Calcium – strengthens bones and teeth
Vitamin A – improves vision and immunity
Vitamin C – supports skin health and enhances iron absorption
Vitamin K – supports bone health
Folate – essential for cell growth
Magnesium & Potassium – heart-friendly minerals
Dietary Fiber – promotes healthy digestion
Protein – strengthens muscles and hair
Keyword: Thandu Keerai nutritional benefits
Top Health Benefits of Thandu Keerai
1. Improves Hemoglobin Levels & Prevents Anemia
Iron-rich Thandu Keerai helps combat anemia and increases energy.
Keyword: Thandu Keerai benefits for anemia
2. Supports Healthy Digestion
High fiber content aids in:
Reducing constipation
Improving bowel movement
Preventing acidity
Keyword: Thandu Keerai for digestion
3. Strengthens Bones & Teeth
Calcium, magnesium, and Vitamin K help maintain strong bones and prevent joint issues.
4. Boosts Immunity
Vitamins A and C strengthen immunity and fight infections naturally.
5. Promotes Healthy Skin
Antioxidants and Vitamin C improve skin texture, reduce pigmentation, and prevent acne.
Keyword: Thandu Keerai benefits for skin
6. Improves Hair Health
Iron and protein strengthen hair roots, reduce hair fall, and improve thickness.
Keyword: Thandu Keerai for hair growth
7. Supports Weight Management
Low in calories and high in fiber, Thandu Keerai keeps you full and helps reduce cravings.
Keyword: Thandu Keerai for weight loss
8. Regulates Blood Sugar
Helps maintain insulin levels and manage glucose naturally.
Keyword: Thandu Keerai benefits for diabetes
9. Supports Heart Health
Potassium and antioxidants help lower blood pressure and prevent heart disease.
10. Detoxifies the Body
Chlorophyll-rich leaves cleanse the liver and remove toxins.
Keyword: Thandu Keerai medicinal uses
How to Prepare Thandu Keerai Kuzhambu (Step-by-Step Recipe)
Keyword: Thandu Keerai Kuzhambu recipe
Ingredients
Thandu Keerai – 1 large bunch
Tamarind – lemon-sized ball
Onion – 1
Tomato – 1
Garlic – 6 pods
Sambar powder – 1 tbsp
Turmeric powder – ¼ tsp
Salt – as required
Oil – 2 tbsp
Mustard seeds – ½ tsp
Fenugreek seeds – 5
Curry leaves – few
Red chili – 1
Preparation Steps
Clean and Chop Keerai – Wash thoroughly and chop finely.
Extract Tamarind Juice – Soak tamarind in hot water and extract.
Prepare Base Masala – Heat oil → add mustard, fenugreek, curry leaves, red chili, onion, garlic → sauté till golden.
Add Tomatoes & Spices – Add tomatoes + sambar powder + turmeric → cook until soft.
Add Tamarind Extract – Pour tamarind juice → boil for 8–10 mins.
Add Thandu Keerai – Cook until leaves and stems are soft and blended with kuzhambu.
Adjust Consistency & Salt – Simmer until thickened.
Serving Suggestion: Pair with steamed rice, curd rice, or millet dishes.
How to Prepare Thandu Keerai Kootu (Step-by-Step Recipe)
Keyword: Thandu Keerai Kootu recipe
Ingredients
Thandu Keerai – 1 bunch
Moong dal / Toor dal – ½ cup
Green chilies – 2
Coconut – ½ cup
Cumin seeds – 1 tsp
Turmeric – ¼ tsp
Salt – as required
Oil / Ghee – 1 tsp
Mustard seeds – ½ tsp
Urad dal – ½ tsp
Curry leaves – few
Preparation Steps
Cook Dal – Pressure cook dal with turmeric until soft.
Cook Keerai – Chop and cook Thandu Keerai with green chilies until tender.
Grind Coconut Paste – Blend coconut + cumin seeds to smooth paste.
Combine Ingredients – Mix cooked dal + Thandu Keerai + coconut paste → boil for 3–4 mins.
Tempering – Heat oil → mustard seeds → urad dal → curry leaves → pour over kootu.
Serving Suggestion: Serve hot with steamed rice, sambar, rasam, or chapati.
Conclusion
Thandu Keerai is a super nutritious green loaded with iron, calcium, fiber, antioxidants, and vitamins. Including Thandu Keerai Kuzhambu or Kootu in your weekly diet supports:
Digestion
Hemoglobin & energy levels
Skin & hair health
Weight management
Blood sugar regulation
Heart health
This traditional Tamil green is not only easy to cook but also highly beneficial for overall wellness.
