Experience the vibrant flavors of South India with this delightful recipe for Murungai Keerai Poriyal with Moong Dal, also known as Drumstick Spinach Fry with Moong Dal. This nutritious vegetarian dish, characterized by the unique taste of drumstick leaves and the protein-rich addition of moong dal, is perfect for a wholesome lunch. Enjoy it alongside traditional accompaniments like Vengaya Sambar, Mixed Vegetable Poricha Kootu, and steamed rice for a complete and satisfying meal.
Ingredients
| Ingredient | Quantity |
|---|---|
| Drumstick Leaves (Moringa) | 3 cups |
| Yellow Moong Dal (Split) | 3 tablespoons |
| Onion (chopped) | 1 |
| Asafoetida (hing) | A pinch |
| Sambar Powder | 1 teaspoon |
| Fresh Coconut (grated) | 3 tablespoons |
| Mustard Seeds | 1 teaspoon |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Dry Red Chillies | 4 |
| Curry Leaves | 2 sprigs |
| Salt | As required |
| Sunflower Oil | 2 tablespoons |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | Approximately 200 |
| Protein | 8 g |
| Carbohydrates | 25 g |
| Dietary Fiber | 5 g |
| Fat | 8 g |
| Sodium | Varies with salt |
Preparation Time
| Task | Time (mins) |
|---|---|
| Preparation | 10 |
| Cooking | 15 |
| Total Time | 25 |
Servings
| Servings | 4 |
Instructions
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Prepare the Moong Dal: Begin by washing the yellow moong dal thoroughly under running water to remove any impurities. In a pot, add the washed moong dal along with sufficient water. Cook the dal over medium heat until it reaches a consistency that is slightly mashable, ensuring it remains intact. Once cooked, drain any excess water and set the dal aside for later use.
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Wash the Drumstick Leaves: Rinse the drumstick leaves well to remove any dirt or debris, then keep them aside for further preparation.
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Sauté the Aromatics: In a heavy-bottomed pan, heat 2 tablespoons of sunflower oil over medium heat. When the oil is sufficiently heated, add 1 teaspoon of mustard seeds and 1 teaspoon of cumin seeds. Allow them to crackle, releasing their aromatic oils into the pan. Next, introduce 4 dry red chillies and 2 sprigs of fresh curry leaves, letting them infuse their flavors into the oil.
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Cook the Onions: Add the chopped onion to the pan and sauté until they become translucent and fragrant, stirring occasionally to prevent burning.
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Incorporate the Drumstick Leaves: Pour a small amount of water into the pan, then add the washed drumstick leaves. Cover the pan with a lid and allow the leaves to cook for about a minute, until they begin to wilt.
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Season the Mixture: Once the drumstick leaves are wilted, remove the lid and season the mixture with salt, a pinch of asafoetida, and 1 teaspoon of sambar powder. Stir well to combine all the ingredients.
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Combine with Moong Dal: Gently fold in the cooked moong dal, mixing it into the drumstick leaves and allowing it to absorb the flavors. Cook for an additional minute or until all excess moisture evaporates.
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Finish with Coconut: Once the water has evaporated and the mixture is well combined, turn off the heat and add the freshly grated coconut. Stir until the coconut is evenly distributed throughout the poriyal.
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Serve: Transfer the Murungai Keerai Poriyal to a serving dish and enjoy it hot alongside Vengaya Sambar, Mixed Vegetable Poricha Kootu, and steamed rice for a nourishing meal that captures the essence of South Indian cuisine.
This Murungai Keerai Poriyal with Moong Dal is not only a feast for the senses but also a nutritional powerhouse, making it an excellent addition to your culinary repertoire. Embrace the warmth and flavors of South India as you savor this delicious dish, perfect for any lunch or festive occasion!