South Indian Amaranth Delights: Simple Recipes for Culinary Enthusiasts

Imagine biting into a dish that not only tastes exquisite but also whispers tales of a rich culinary heritage. South India, known for its vibrant tapestry of flavors and unique ingredients, offers a treasure trove of dishes where one star ingredient shines through: amaranth, or as it is locally known, thotakura or moyar keerai. This blog post will take you on a culinary journey exploring South Indian Amaranth Delights, offering simple yet delightful recipes tailored for culinary enthusiasts eager to delve into the healthful and flavorsome world of amaranth.

The Enigmatic Amaranth

Amaranth is not just a plant; it's a legacy of culture and cuisine. Known for its robustness in surviving under harsh conditions, amaranth seeds and leaves are nutritional powerhouses:

• High in Protein: Amaranth seeds contain all the essential amino acids, making them a complete protein source.
• Vitamin-Rich: Leaves are a rich source of vitamins A, C, and K.
• Mineral Laden: Offers a good supply of calcium, magnesium, phosphorus, and iron.
• Gluten-Free: A perfect choice for those with gluten sensitivities or celiac disease.

Recipe 1: Thotakura Pappu

Thotakura Pappu, or Amaranth Dal, is a traditional South Indian dish where amaranth leaves are simmered with lentils to create a comforting, nutritious meal. Here’s how to make it:

Ingredients:

• 1 cup toor dal (pigeon peas)
• 2 cups chopped amaranth leaves (thotakura)
• 1 onion, finely chopped
• 1 tomato, chopped
• 2 green chilies, slit
• 1 tsp turmeric powder
• 1 tsp mustard seeds
• 1 tsp cumin seeds
• 3-4 garlic cloves, chopped
• 2 dried red chilies
• A handful of curry leaves
• Salt to taste
• Oil
• Water

Steps:

1. Prepare the Dal: Wash the toor dal and pressure cook it with turmeric and enough water until tender (usually 3-4 whistles).
2. Cook the Vegetables: Heat some oil in a pan. Add mustard and cumin seeds, letting them splutter. Add garlic, dried red chilies, and curry leaves for flavor.
3. Sauté: Add the onions and green chilies; sauté until the onions turn translucent. Mix in the tomatoes and cook until they soften.
4. Combine: Stir in the chopped amaranth leaves and cook until they wilt and become tender.
5. Mix Dal: Add the cooked dal to the pan, mix well, and adjust the consistency with water. Season with salt and let it simmer for a few minutes.

🌱 Note: For an extra touch, you can temper the dish with a final tadka of ghee, mustard seeds, and asafoetida before serving.

Recipe 2: Amaranth Paratha

Transform your traditional paratha with the addition of amaranth leaves for a nutritious twist:

Ingredients:

• 2 cups whole wheat flour
• 1 cup chopped amaranth leaves
• 1 tsp cumin seeds
• ¹⁄₂ tsp garam masala
• 2 tbsp ghee or oil
• Water for kneading
• Salt to taste
• Oil for cooking

Steps:

1. Dough: In a bowl, combine flour, cumin seeds, salt, and chopped amaranth leaves. Add enough water to form a soft dough. Let it rest for 15 minutes.
2. Roll: Divide the dough into equal portions, roll each into a ball, then flatten and roll out into parathas.
3. Cook: Heat a tawa or griddle. Place a paratha on it, cook for a minute or two, then flip and brush with oil. Continue to cook until both sides have golden spots.

🌿 Note: Serve these parathas with pickle, yogurt, or raita for an authentic South Indian meal experience.

Recipe 3: Moru Keerai (Amaranth in Buttermilk Gravy)

Moru Keerai is a delectable dish where the subtle bitterness of amaranth melds perfectly with the tanginess of buttermilk:

Ingredients:

• 2 cups amaranth leaves, chopped
• 1 cup buttermilk
• 1 tbsp coconut, grated
• 1 tbsp cumin seeds
• 2 green chilies
• 1 tsp turmeric powder
• 1 tsp mustard seeds
• 1 tsp urad dal
• Few curry leaves
• 1 red chili, broken
• Oil
• Salt to taste

Steps:

1. Grind: Grind coconut, cumin seeds, green chilies with a little water to make a smooth paste.
2. Cook Leaves: In a pot, add the amaranth leaves with turmeric, salt, and enough water to cover the leaves. Cook until the leaves are tender.
3. Add Paste: Mix in the coconut paste, stir well, and let it simmer for a couple of minutes.
4. Buttermilk: Pour in the buttermilk, stir gently to combine without curdling the milk, and heat through without boiling.
5. Temper: In a small pan, heat oil, add mustard seeds, urad dal, red chili, and curry leaves. When the seeds pop, pour this over the curry.

🌶 Note: You can adjust the consistency of the dish by adding more or less buttermilk according to your preference.

This culinary exploration of South Indian Amaranth Delights reveals not just the versatility of amaranth but also the simplicity and health benefits it brings to the table. Each dish is crafted to highlight amaranth's natural flavors, ensuring you enjoy a meal that is both delightful and nutritious.

Can amaranth leaves be eaten raw?

+

Yes, but they are typically cooked to enhance their digestibility and to soften their slightly bitter taste. Eating them raw is less common, though they can be added to salads if preferred.

What are the health benefits of eating amaranth?

+

Amaranth is rich in protein, fiber, vitamins (A, C, K), and minerals like iron, calcium, magnesium, and phosphorus. It’s gluten-free, supports heart health, and can boost immunity.

How can I store amaranth greens to keep them fresh?

+

Store amaranth greens by washing them, shaking off excess water, and placing them in a plastic bag with a slightly open seal or in a container with a damp cloth. They should last in the refrigerator for up to a week.