Murungai Keerai Poriyal with Moong Dal: A Nutrient-Packed South Indian Delight
Introduction
Murungai Keerai Poriyal, also known as Moringa Leaves Stir-Fry, is a traditional South Indian recipe that highlights the incredible health benefits of Moringa leaves, also called Drumstick leaves (Murungai Keerai). Moringa leaves are loaded with vitamins, minerals, and antioxidants, making them a nutritional powerhouse. Packed with iron, calcium, potassium, and protein, this dish is excellent for boosting immunity, improving bone health, and supporting cardiovascular health. Coupled with the rich flavor of yellow moong dal (split mung beans), this simple, yet flavorful dish is perfect for a wholesome, vegetarian lunch.
Cuisine: South Indian
Course: Lunch
Diet: Vegetarian
Ingredients
| Ingredient Name | Quantity |
|---|---|
| Drumstick Leaves (Moringa/Murungai Keerai) | 3 cups |
| Yellow Moong Dal (Split) | 3 tablespoons |
| Onion | 1, chopped |
| Asafoetida (Hing) | A pinch |
| Sambar Powder | 1 teaspoon |
| Fresh Coconut (Grated) | 3 tablespoons |
| Mustard Seeds (Rai/Kadugu) | 1 teaspoon |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Dry Red Chillies | 4 |
| Curry Leaves | 2 sprigs |
| Salt | As required |
| Oil | 2 tablespoons |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 130 kcal |
| Protein | 5 g |
| Fat | 7 g |
| Carbohydrates | 15 g |
| Fiber | 4 g |
| Iron | 2.5 mg |
| Calcium | 75 mg |
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 25 minutes
Serves: 3-4
Instructions
-
Prepare the Moong Dal:
Begin by thoroughly washing the yellow moong dal. Once clean, add the moong dal to a pot of water and cook it until it reaches a slightly mashable consistency. Once cooked, drain any excess water and set the dal aside for later. -
-
Prepare the Drumstick Leaves:
Wash the drumstick leaves (Moringa/Murungai Keerai) thoroughly and set them aside. Be sure to remove any tough stems and use only the tender leaves. -
Tempering the Spices:
In a heavy-bottomed pan, heat 2 tablespoons of oil over medium heat. Once the oil is hot, add the mustard seeds and cumin seeds. Allow them to crackle for a few seconds. Then, add the dry red chillies and curry leaves, stirring them for another 30 seconds to release their flavor. -
Sauté the Onion:
Next, add the chopped onion to the pan. Sauté the onions until they turn translucent and soft. This will create a flavorful base for your poriyal. -
Cook the Drumstick Leaves:
Add a little water to the pan, then add the washed drumstick leaves. Cover the pan with a lid and allow the leaves to cook for about 1 minute. The leaves should wilt and reduce in volume once cooked. -
Add Seasoning and Dal:
Once the drumstick leaves are cooked, add salt, asafoetida (hing), and sambar powder to the pan. Stir everything together to ensure the spices are well distributed. Then, add the cooked moong dal to the pan and mix everything well. Cook for an additional 2-3 minutes, allowing the flavors to blend and any excess moisture to evaporate. -
Finish with Coconut:
Finally, sprinkle the grated fresh coconut into the poriyal and mix it in thoroughly. This adds a lovely texture and sweetness to balance the savory flavors. -
Serve:
Remove the pan from the heat and transfer the Murungai Keerai Poriyal to a serving dish. Enjoy this delicious, nutrient-packed stir-fry with steamed rice and a side of Vengaya Sambar or Mixed Vegetable Poricha Kootu for a complete, fulfilling South Indian meal.
Serving Suggestions:
Murungai Keerai Poriyal is best enjoyed with steamed rice, a tangy sambar, or a comforting kootu (vegetable stew). Pairing it with a cool, refreshing yogurt or buttermilk also adds a soothing element to the meal. It’s a perfect dish to prepare for a light yet nutritious lunch.
Conclusion:
Murungai Keerai Poriyal with Moong Dal is a simple, healthy South Indian dish that brings out the earthy flavor of drumstick leaves, paired with the creamy richness of moong dal. The addition of fresh coconut and aromatic tempering ensures a delightful combination of textures and flavors. This recipe is an excellent way to incorporate the nutritional benefits of moringa into your meals, making it a great choice for anyone looking to boost their health with wholesome, plant-based ingredients.
Enjoy the goodness of Murungai Keerai Poriyal as part of your balanced, vegetarian diet, and feel the benefits of these power-packed greens!
