Mayan Keerai – The Forgotten Super Green of Tamil Nadu | மாயன் கீரை – தமிழ் நாட்டின் மறக்கப்பட்ட சத்துமிகு கீரை

Mayan Keerai | மாயன் கீரை

Introduction The traditional green leafy vegetable Mayan Keerai (மாயன் கீரை) goes by the scientific name Basella alba and has been present in Tamil cuisine together with Ayurvedic medicine for generations. The healthy qualities of this vegetable are notable but modern kitchens have phased it out progressively.

It is high time to reintroduce this miraculous green vegetable to our meals for accessing its nutritional advantages. People refer to Basella alba by multiple names which include Indian spinach and Ceylon spinach among others. The vegetable receives its Tamil names as "Mayan Keerai" and "Kodi Pasalai Keerai."

You can now enjoy this traditional keerai, organically grown and available through My Farm Box, bringing nature’s goodness straight to your kitchen.

Season of High Yield

Mayan Keerai vegetation occurs from late summer until the beginning of the monsoon season which spans June through September in Tamil Nadu. The plant grows optimally in weather conditions that have moderate warmth together with humidity levels.

The peak season for Mayan Keerai coincides with market availability at the best fresh quality rates in local markets. With proper local irrigation systems in home gardens it is possible to cultivate Mayan Keerai across all seasons and My Farm Box ensures you can enjoy this nutrient-packed green all year round, organically grown and delivered fresh.

Why Mayan Keerai Deserves a Place in Your Kitchen

மாயன் கீரைக்கு உங்கள் சமையலறையில் ஒரு இடம் ஏன் தேவை?

The consumption of Mayan Keerai brings health benefits for human wellness:

• The vegetable provides a rich supply of Vitamin C which serves as a strong antioxidant that enhances immunity while producing collagen.

• Vitamin B9 folate found in the plant supports cell development which becomes especially vital during pregnancy.

• The leafy green vegetable contains numerous minerals along with iron which carries oxygen through blood circulation to prevent anemia.

• Also in mayan keerai are calcium and potassium where calcium supports bone strength and teeth health while potassium maintains blood pressure and fluid balance in the body.

• The mineral component of Mayan Keerai includes magnesium which contributes to nerve functions and muscle movements and blood sugar management while regulating hypertension.

• The vibrant green and sometimes purplish colored leaves of Mayan Keerai contains high amounts of protective antioxidants which include beta-carotene, lutein and zeaxanthin. These beneficial compounds defend human bodies by fighting free radicals thus reducing the risk of developing heart disease and cancer.

• The leafy structure of Mayan Keerai provides beneficial dietary fiber content to the body. The fiber present in dietary foods supports digestive function and maintains intestinal health while managing blood glucose levels while helping you feel fuller so you can manage your weight effectively.

• The naturally low-calorie content of Mayan Keerai makes it an excellent food choice because you can enjoy its high nutritional value without concerns about extra calories.

• During summer heat Mayan Keerai functions as a hydrating food because it contains significant water content.

• Eye Health receives benefits from the Vitamin A and zeaxanthin and lutein contained in Mayan Keerai which can protect against age-related macular degeneration as well as maintain good vision.

• The plant serves women's health needs through its ability to control menstrual periods and enhance post-delivery healing.

• Traditional Siddha medical practitioners recommend Mayan Keerai as a cooling green plant that supports liver function while maintaining body heat balance.

Who Should Limit Its Intake?

மாயன் கீரையை யார் குறைவாகவே உண்ண வேண்டும்?

Most people can enjoy the health benefits of Mayan Keerai since it is generally safe but specific groups should watch their consumption.

• People with kidney stones showing sensitivity to oxalates must limit their intake of Mayan Keerai because this plant contains compounds that promote kidney stone formation in certain susceptible people. People who have experienced oxalate kidney stones should either limit their Mayan Keerai consumption or seek medical advice from a doctor as well as a registered dietitian.

• People under warfarin medication treatment should maintain steady consumption of leafy greens such as Mayan Keerai since their Vitamin K content affects the effectiveness of blood-thinning medications.

• High-Level Purines found in certain vegetables might worsen the Gout symptoms that arise in some People who have this condition. The purine content of Mayan Keerai is low for most people yet gout patients should monitor their consumption because it still may cause adverse effects.

• Doctors should evaluate pregnant women because traditional beliefs recommend minimal vegetable consumption during pregnancy.

• This vegetable along with other greens presents challenges for people with hypothyroidism because large portions risk disrupting thyroid operation.

For correct dietary recommendations you need to seek advice from your doctor or registered dietitian particularly when you suffer from medical conditions or take medications.

Recipe 1: Mayan Keerai Poriyal – மாயன் கீரை பொரியல்

Ingredients:

• Mayan Keerai leaves and tender stems – 2 cups (washed & chopped)

• Shallots – 5 (sliced)

• Green chilli – 2-3 (adjust to taste)

• 2-3 cloves garlic, minced

• Grated fresh coconut – 2 tbsp

• Coconut oil – 1 tbsp

• Mustard seeds – ½ tsp

• Urad dal – ½ tsp

• Oil – 1 tbsp

• Turmeric powder – ¼ tsp

• Salt – as needed

Step-by-Step Process:

• Wash the Mayan Keerai thoroughly and chop it.

• Heat coconut oil in a pan or kadai over medium heat.

• Add mustard seeds and allow them to splutter.

• Add urad dal and let it turn light golden brown.

• Add the chopped onions and green chilies and sauté until the onions are translucent.

• Add the minced garlic and sauté for a few seconds until fragrant.

• Add the chopped Mayan Keerai, turmeric powder, and salt.

• Stir well, cover the pan, and cook on low to medium heat until the keerai is tender (about 5-7 minutes). There is usually no need to add extra water as the leaves release moisture.

• Remove the lid and stir-fry for a minute or two to dry any excess moisture.

• Garnish with grated fresh coconut (if using) and serve hot as a side dish with rice or roti.

Recipe 2: Mayan Keerai Dal (Lentil Stew with Malabar Spinach) மாயன் கீரை பருப்பு

Ingredients:

• Toor dal (split pigeon peas) or masoor dal (red lentils) – ½ cup

• Chopped Mayan Keerai leaves and tender stems – 2 cups

• Small tomato, chopped – 1

• Turmeric powder – ½ tsp

• Teaspoon red chili powder (adjust to taste) – ½ tsp

• Asafoetida (hing) – ¼ tsp

• Cooking oil or ghee – 2 tbsp

• Mustard seeds – ½ tsp

• Cumin seeds – ½ tsp

• Red chilies – 1 to 2

• Curry leaves

• Salt to taste

Step-by-Step Process:

• Wash the dal thoroughly and pressure cook it with 1.5 cups of water and a pinch of turmeric powder until it is soft and mushy (about 3-4 whistles). You can also cook it in a pot until tender.

• Once the pressure is released, mash the dal lightly.

• In a separate pot, add the chopped Mayan Keerai, chopped tomato, remaining turmeric powder, red chili powder, and a little salt. Add about 1/2 cup of water and cook until the keerai is wilted and the tomatoes are soft.

• Add the cooked dal to the pot with the keerai and tomatoes. Add more water if needed to adjust the consistency. Bring it to a gentle simmer and adjust salt to taste.

• For the tempering: Heat oil or ghee in a small pan. Add mustard seeds and let them splutter. Then add cumin seeds, dry red chilies, asafoetida, and curry leaves. Sauté for a few seconds.

• Pour the tempering over the dal.

• Serve hot with rice or roti.

Recipe 2: Mayan Keerai Bajji (Fritters) - மாயன் கீரை பஜ்ஜி

Ingredients:

• Chopped Mayan Keerai leaves – 1 cup

• Besan (gram flour) – 1 cup

• Rice flour – ¼ cup

• Red chili powder (adjust to taste) – ½ tsp

• Turmeric powder – ¼

• Asafoetida (hing) – a pinch

• Salt to taste

• Water, as needed to make a batter

• Oil for deep frying

Step-by-Step Process:

• Wash the Mayan Keerai and chop it finely.

• In a mixing bowl, combine besan, rice flour, red chili powder, turmeric powder, asafoetida, and salt.

• Gradually add water and mix well to form a smooth, medium-thick batter (coating consistency). Ensure there are no lumps.

• Add the chopped Mayan Keerai to the batter and mix well so that the leaves are evenly coated.

• Heat oil in a deep frying pan or kadai over medium heat.

• Once the oil is hot, drop small spoonfuls of the batter with the Mayan Keerai into the hot oil.

• Fry the bajjis on medium heat until they turn golden brown and crisp on all.

• Remove the bajjis with a slotted spoon and drain excess oil on paper towels.

• Serve hot with your favorite chutney or sauce.

மாயன் கீரையை மீண்டும் நம் உணவுப் பழக்கத்தில் சேர்ப்போம்

Mayan Keerai, organically grown and made available through My Farm Box, is a step toward reconnecting with the healing wisdom of traditional Tamil greens. This nutrient-rich vegetable offers natural medicinal properties to support overall wellness in people facing today’s stress-related challenges. Bring Mayan Keerai into your home cooking—your body will appreciate it!

Author Sanuja John - Nutritionist & Dietitian