Murungai Keerai Paruppu Usili (Drumstick Leaves & Toor Dal) Recipe
An authentic Tamil Nadu delicacy, perfect for a wholesome side dish
This flavorful Murungai Keerai Paruppu Usili (Drumstick Leaves & Toor Dal) recipe combines the nutritional benefits of drumstick leaves (also known as moringa or murungai keerai) with the richness of split toor dal (arhar dal). A traditional dish from Tamil Nadu, this recipe is not only diabetic-friendly but also a fantastic addition to your weeknight dinner table. Serve it alongside steamed rice and a tangy tomato rasam for a satisfying, balanced meal.
Ingredients
| Ingredient | Quantity |
|---|---|
| Drumstick Leaves (Moringa/Murungai Keerai) | 1-1/2 cups |
| Mustard Seeds | 1 teaspoon |
| Dry Red Chilli | 1 |
| Asafoetida (Hing) | 1/2 teaspoon |
| Sunflower Oil | 3 teaspoons |
| Salt | To taste |
| Arhar Dal (Split Toor Dal) | 1 cup |
| Fennel Seeds (Saunf) | 1 teaspoon |
| Dry Red Chillies | 2 |
| Salt | As per taste |
Preparation Time
| Activity | Time |
|---|---|
| Preparation (Soaking and Grinding) | 10 minutes |
| Cooking Time (Steaming and Stir-frying) | 20 minutes |
| Total Time | 30 minutes |
Servings
| Servings | 4 |
Cuisine
| Cuisine | Tamil Nadu |
Course
| Course | Side Dish |
Diet Type
| Diet | Diabetic Friendly |
Instructions
Step 1: Prepare the Toor Dal Mixture
- Wash and Soak: Begin by washing the toor dal thoroughly and soaking it in water for about 30 minutes.
- Grind the Dal: After 30 minutes, drain the water from the soaked toor dal. Transfer the dal into a mixer grinder. Add fennel seeds, dried red chillies, and salt. Grind the mixture to a coarse, sandy texture. Once done, transfer it to a bowl and set aside.
Step 2: Steam the Toor Dal Balls
- Prepare the Idli Steamer: Heat an idli steamer on medium heat, ensuring there is enough water in the bottom. Grease the idli moulds with a little oil to prevent sticking.
- Form Balls: Take the prepared paruppu usili mixture and form small, lemon-sized balls with your hands. Place them carefully in the idli moulds.
- Steam the Balls: Cover the steamer and cook the dal balls for 10 minutes or until they are fully cooked. (Tip: Ensure the dal balls are not too tightly packed, as the lentils need room to steam properly).
Step 3: Cook the Murungai Keerai (Drumstick Leaves)
- Heat the Oil: While the dal balls are steaming, heat 3 teaspoons of sunflower oil in a wide pan over medium heat.
- Temper the Spices: Add mustard seeds to the hot oil. Once they begin to splutter, add asafoetida (hing) and let it fry for a few seconds. Add the dry red chillies and let them crackle.
- Add the Drumstick Leaves: Next, add the washed drumstick leaves to the pan. Season with salt, mix well, and cover the pan. Cook for about 5 minutes, stirring occasionally, until the drumstick leaves are cooked and wilted.
Step 4: Combine and Finish Cooking
- Crumble the Dal Balls: Once the dal balls are steamed, remove them from the steamer and crumble them with your hands into a coarse, sandy texture.
- Combine with Drumstick Leaves: Add the crumbled toor dal mixture into the cooked drumstick leaves. Stir to combine thoroughly.
- Adjust Consistency: If the mixture appears too dry, you can add a teaspoon or two of oil to help it come together. Stir well.
- Crisp the Dal: Saute the mixture for about 2 minutes, allowing the dal crumbles to become slightly crispy and well combined with the leaves.
Step 5: Serve
Once the murungai keerai paruppu usili is cooked and the dal crumbles are crispy and flavorful, it’s ready to be served. Serve hot with steamed rice and a bowl of Tomato Jeera Rasam for a traditional Tamil meal. This side dish pairs wonderfully with a variety of curries or even as a light meal on its own.
Nutritional Information (Approximate per serving)
| Nutrient | Amount |
|---|---|
| Calories | 180 kcal |
| Protein | 9g |
| Carbohydrates | 25g |
| Fiber | 4g |
| Fat | 7g |
| Sodium | 290mg |
| Calcium | 80mg |
| Iron | 3mg |
Tips and Variations
- Spice Level: Adjust the number of dried red chillies to make the dish spicier or milder, depending on your preference.
- Toor Dal Texture: You can experiment with the texture of the toor dal mixture by grinding it smoother or coarser, depending on your taste.
- Additional Vegetables: You can add other vegetables like grated carrots or beans to the paruppu usili mixture for added flavor and nutrition.
- Steaming Method: If you don’t have an idli steamer, you can use a regular steamer or even a pressure cooker (without the pressure) to steam the dal balls.
Conclusion
Murungai Keerai Paruppu Usili is a quintessential Tamil Nadu dish that brings together the earthy flavors of drumstick leaves and the heartiness of toor dal. This simple yet flavorful recipe not only provides a nutritious option for diabetic-friendly diets but also makes for a delicious side dish that complements a variety of meals. Try this vibrant dish next time you want to enjoy the goodness of moringa in your cooking. Enjoy!
