Agathi Poriyal
Agathi Poriyal is a traditional South Indian stir-fry made from the leaves and tender shoots of the Agathi plant (Sesbania grandiflora), also known as hummingbird tree. It is typically prepared with a base of lentils, grated coconut, and aromatic spices like mustard seeds and curry leaves. This dish is a staple in Tamil Nadu and other parts of South India, often served as a side with rice and sambar.
🍽️ Nutrition at a glance
This dish is a nutrient-dense, low-calorie side that is high in dietary fiber and plant-based protein, primarily from the Agathi leaves and added lentils. It is a good source of essential vitamins and minerals like iron, calcium, and vitamins A and C.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 6 g |
| Carbs | 14 g |
| Fat | 5 g |
| Fiber | 8 g |
| Sugar | 2 g |
| Sodium | 250 mg |
| Iron | 4.5 mg |
| Calcium | 180 mg |
| Vitamin A | 3200 IU |
| Vitamin C | 35 mg |
| Potassium | 380 mg |
| Magnesium | 45 mg |
| Folate | 90 mcg |
| Vitamin K | 70 mcg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Agathi leaves are a nutritional powerhouse, known for their exceptionally high iron and calcium content compared to many other greens. Culturally, this dish exemplifies the South Indian practice of incorporating foraged or home-grown greens into daily meals for both flavor and health benefits.
