Kerala Style Murungai Keerai Thoran (Drumstick Leaves Stir-Fry)
A true gem from Kerala, Murungai Keerai Thoran is a vibrant and flavorful vegetarian dish made from drumstick leaves, known for their earthy taste and packed with nutrients. In this recipe, the leaves are sautéed with a fragrant blend of spices and fresh coconut, making it a perfect accompaniment to your lunch. The coconut oil adds a distinctive Kerala touch to the dish, and the combination of cumin, turmeric, and red chili powder gives it a delightful warmth. Easy to make and wholesome, this dish is traditionally served with steamed rice and is a must-try for anyone exploring the rich culinary heritage of Kerala.
Ingredients
| Ingredient | Quantity |
|---|---|
| Drumstick Leaves (Moringa/Murungai Keerai) | 2 cups (fresh and washed) |
| Pearl Onions (Sambar Onions) | 1 cup, chopped |
| Ginger | 1-inch piece, chopped |
| Curry Leaves | 1 sprig |
| Mustard Seeds | 1 teaspoon |
| Salt | To taste |
| Coconut Oil | For cooking |
| Fresh Coconut | 1/2 cup, grated |
| Cumin Seeds (Jeera) | 1 tablespoon |
| Turmeric Powder (Haldi) | 1 tablespoon |
| Red Chili Powder | 1 tablespoon |
Preparation Time
| Time | Duration |
|---|---|
| Preparation | 25 minutes |
| Cooking | 15 minutes |
| Total | 40 minutes |
Servings
| Servings | 4 |
Cuisine
| Cuisine | Kerala |
|---|---|
| Course | Lunch |
| Diet | Vegetarian |
Instructions
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Clean the Drumstick Leaves: Start by cleaning the drumstick leaves (also known as Moringa or Murungai Keerai). Remove any twigs and use only the tender leaves. Wash the leaves thoroughly and set them aside.
-
Prepare the Ground Masala: In a mixer grinder, add the fresh grated coconut, cumin seeds, turmeric powder, and red chili powder. Grind them together into a smooth paste. Set this masala mixture aside.
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Tempering: Heat a kadai or a deep frying pan on medium heat. Add coconut oil to the pan, then splutter the mustard seeds in the hot oil. Once the mustard seeds begin to pop, add the curry leaves and chopped ginger. Sauté them for a few seconds until fragrant.
-
Sauté the Onions: Add the chopped pearl onions (sambar onions) to the pan. Cook the onions, stirring occasionally, until they become soft and translucent.
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Add the Ground Masala: Next, add the ground masala paste to the pan. Stir well to combine, and cook the masala for about 2 minutes, allowing the spices to release their flavors.
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Cook the Drumstick Leaves: Add the washed drumstick leaves to the pan. Toss the leaves in the masala mixture, ensuring that the leaves are well coated with the spices. Stir-fry the leaves for a couple of minutes.
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Simmer the Dish: Sprinkle a little water (about 2 tablespoons) over the leaves, cover the pan, and let it cook on low heat for about 10 minutes. This will help soften the leaves and allow the flavors to meld together.
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Final Seasoning: After 10 minutes, check the dish for seasoning. Add salt to taste and give the dish one final stir to mix everything together.
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Serve: Serve your Kerala Style Murungai Keerai Thoran hot with steamed rice. For an authentic Kerala meal, pair it with Kerala Style Ulli Theeyal (small onions roasted in spicy tamarind gravy) for a complete lunch experience.
Tips for the Best Kerala Style Murungai Keerai Thoran
- Fresh Drumstick Leaves: The key to making a perfect Thoran is using fresh drumstick leaves. If you can’t find fresh leaves, you can use frozen drumstick leaves, though the texture and flavor may not be as vibrant.
- Coconut Oil: The flavor of coconut oil is quintessential in Kerala cuisine. It enhances the aroma and taste, so try not to substitute it with other oils.
- Adjust the Spice Levels: The quantity of red chili powder can be adjusted according to your spice preference. If you like a milder taste, you can reduce the amount of chili powder.
- Grated Coconut: Freshly grated coconut adds a lovely sweetness to the dish, balancing the spices. If fresh coconut is unavailable, desiccated coconut can be used, though the texture may vary.
Nutritional Information (Approximate per serving)
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 2g |
| Carbohydrates | 12g |
| Fat | 8g |
| Fiber | 3g |
| Sodium | 220mg |
Kerala Style Murungai Keerai Thoran is a nutritious, flavorful dish that’s both easy to prepare and perfect for any occasion. The earthy flavor of drumstick leaves, combined with the richness of coconut oil and fresh coconut, makes this thoran a delightful addition to your lunch table. Try this Kerala classic and experience the magic of South Indian flavors in your kitchen!
