Moringa Masoor Dal Recipe: A Healthy & Flavorful Delight
Moringa Masoor Dal is a delightful and nutritious Indian recipe, perfect for those looking for a hearty yet light vegetarian dish that is rich in protein and packed with vibrant flavors. The combination of tender masoor dal (red lentils) and moringa leaves (also known as drumstick leaves) makes this dish both wholesome and nourishing. Moringa is renowned for its health benefits, especially its high vitamin content and antioxidant properties, making it an ideal addition to your diet. This recipe is easy to prepare, making it perfect for a wholesome lunch or dinner.
Ingredients:
| Ingredients | Quantity |
|---|---|
| Masoor Dal (red lentils) | 1 cup |
| Moringa Leaves (drumstick leaves), finely chopped | 200 grams |
| Asafoetida (hing) | 1/4 teaspoon |
| Cumin Seeds (jeera) | 1 teaspoon |
| Fresh Ginger, finely chopped | 1-inch piece |
| Green Chili, sliced thinly | 1 |
| Tomato, chopped | 1 |
| Dry Red Chili | 1 |
| Turmeric Powder (haldi) | 1/2 teaspoon |
| Red Chili Powder | 1/2 teaspoon |
| Coriander Powder (dhania powder) | 2 teaspoons |
| Salt to taste | As required |
| Ghee (clarified butter) | 1 tablespoon |
| Lemon Juice | 1 tablespoon |
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Cuisine: North Indian
Course: Lunch
Diet: High Protein Vegetarian
Instructions:
-
Soaking the Dal:
- Begin by washing the masoor dal (red lentils) thoroughly under running water.
- Soak the dal in 3 cups of water for about 30 minutes. This helps to soften the lentils and reduce the cooking time.
-
-
Preparing the Moringa Leaves:
- Wash the moringa leaves (drumstick leaves) thoroughly to remove any dust or dirt.
- Pat them dry with a clean towel, and then chop them finely. Set them aside for later.
-
Cooking the Moringa Leaves:
- Heat a pan or kadhai on medium heat and add a small amount of oil.
- Add the chopped moringa leaves to the pan along with some salt.
- Stir the leaves well and cover the pan. Let them cook for about 2-3 minutes until the leaves become soft and tender.
- Once done, turn off the heat and set the cooked moringa leaves aside.
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Cooking the Dal:
- In a pressure cooker, heat ghee (clarified butter) on medium heat.
- Add asafoetida (hing) and cumin seeds. Let the cumin seeds splutter.
- Add the chopped ginger, green chili, and chopped tomato. Sauté the mixture for about 1 minute, until the tomatoes become soft.
- Now, add the coriander powder, turmeric powder, and red chili powder to the mixture. Stir everything well and cook for another 1 minute to allow the spices to release their flavors.
- Add the soaked masoor dal (with the soaking water) to the cooker. Stir everything together.
- Close the pressure cooker and cook for 3 whistles on medium heat.
- After 3 whistles, reduce the heat and let it simmer for an additional 5 minutes.
- Once the dal is cooked, turn off the heat and let the pressure release naturally.
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Final Touches:
- Open the pressure cooker, and gently stir the dal.
- Add the cooked moringa leaves to the dal, followed by a generous squeeze of lemon juice.
- Stir everything together to combine the flavors.
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Serving:
- Your Moringa Masoor Dal is now ready to be served! This flavorful dal pairs wonderfully with steamed rice or soft phulkas (Indian flatbreads).
- For a complete meal, serve it with a side of sautéed vegetables like pumpkin, bell peppers, or even a fresh salad.
Health Benefits:
This Moringa Masoor Dal recipe is not only delicious but also incredibly nutritious. The combination of masoor dal, rich in protein, and moringa leaves, packed with vitamins and antioxidants, makes this dish a powerhouse of nutrition. It’s an excellent choice for those on a high-protein vegetarian diet, promoting good health and providing energy throughout the day.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 180 kcal |
| Protein | 12 g |
| Carbohydrates | 30 g |
| Dietary Fiber | 10 g |
| Fat | 6 g |
| Saturated Fat | 2 g |
| Sodium | 250 mg |
| Potassium | 350 mg |
| Vitamin A | 200 IU |
| Vitamin C | 20 mg |
| Calcium | 60 mg |
| Iron | 3 mg |
Tips for Best Results:
- If you prefer a thicker dal, you can mash the dal slightly after cooking, which will give it a creamy texture.
- You can adjust the spice levels by adding more or less green chili and red chili powder according to your taste preferences.
- For added flavor, consider adding a few curry leaves or a pinch of garam masala at the end of cooking.
Conclusion:
Moringa Masoor Dal is an incredibly flavorful and healthy dish that blends the richness of masoor dal with the earthy taste of moringa leaves. It’s a perfect dish for lunch or dinner, offering an ideal balance of taste and nutrition. Easy to prepare, high in protein, and rich in essential nutrients, this dish will soon become a family favorite. Whether served with steamed rice, phulkas, or sautéed vegetables, it’s sure to satisfy your taste buds and nourish your body.
