Moringa Masoor Dal Recipe (Moringa Lentil Curry)
Description:
Moringa Masoor Dal is a delicious and nutritious lentil dish that incorporates moringa leaves along with masoor dal. This recipe is not only diabetic-friendly but also packed with essential nutrients, making it a wholesome option for your daily meals. It’s simple to prepare, allowing you to include it in your regular lunch rotation. The flavors of moringa and the spices come together beautifully, offering a dish that’s both flavorful and healthy.
Cuisine: North Indian
Course: Lunch
Diet: High Protein Vegetarian
Ingredients:
| Ingredient | Quantity |
|---|---|
| Masoor Dal (Red Lentils) | 1 cup |
| Moringa Leaves (Drumstick leaves), cleaned and chopped | 200 grams |
| Asafoetida (Hing) | 1/4 tsp |
| Cumin Seeds (Jeera) | 1 tsp |
| Fresh Ginger, finely chopped | 1 inch piece |
| Green Chilli, slit | 1 |
| Tomato, chopped | 1 |
| Dried Red Chilli | 1 whole |
| Turmeric Powder (Haldi) | 1/2 tsp |
| Red Chilli Powder | 1/2 tsp |
| Coriander Powder | 2 tsp |
| Salt | To taste |
| Ghee (Clarified Butter) | 1 tbsp |
| Lemon Juice | 1 tbsp |
Preparation Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Instructions:
-
Prepare the Masoor Dal:
Begin by washing the masoor dal thoroughly under cold running water. Soak it in 3 cups of water for about 30 minutes. This helps the dal cook faster and more evenly. -
Prepare the Moringa Leaves:
While the dal is soaking, wash the moringa leaves well to remove any dirt. After drying, chop them finely and set them aside. -
Cook the Moringa Leaves:
Heat a pan or kadhai over medium heat. Add the moringa leaves, sprinkle a little salt, and cover the pan. Allow the leaves to cook for about 2-3 minutes, or until they soften and wilt. Once done, remove the pan from heat and set the moringa leaves aside. -
Temper the Spices:
In a pressure cooker, heat 1 tablespoon of ghee. Once the ghee is hot, add the asafoetida and cumin seeds. Let them sizzle and turn aromatic, about 30 seconds. -
Add the Vegetables and Spices:
Now, add the chopped tomato, grated ginger, slit green chili, turmeric powder, red chili powder, and coriander powder. Stir well and cook for about 1 minute, allowing the tomatoes to soften and release their juices. -
Add the Dal:
Add the soaked masoor dal along with its water into the pressure cooker. Stir everything together and close the lid of the pressure cooker. Cook for 3 whistles on high heat. After that, lower the heat and let the dal simmer for an additional 5 minutes. -
Release the Pressure:
Once the cooking time is up, turn off the heat and allow the pressure to release naturally. Open the lid of the pressure cooker, and you’ll find your dal perfectly cooked. -
Add the Moringa Leaves:
To the cooked dal, add the moringa leaves that were set aside earlier. Stir in fresh lemon juice and mix everything together well. Let it simmer for a couple more minutes to allow the flavors to meld. -
Serve:
Your Moringa Masoor Dal is ready to be served! This dish pairs wonderfully with steamed rice, rotis (Indian flatbread), or a side of sautéed vegetables. For a complete meal, serve it alongside a fresh salad and a cooling raita.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 150 kcal |
| Protein | 8g |
| Carbohydrates | 25g |
| Fiber | 5g |
| Fat | 5g |
| Sodium | 200mg |
| Vitamin C | 12% of daily value |
| Calcium | 6% of daily value |
| Iron | 15% of daily value |
Tips:
- Adjust Spice Levels: If you prefer a milder version, reduce the quantity of green chili and red chili powder.
- Vegan Option: For a vegan version, you can replace ghee with vegetable oil or coconut oil.
- Add Vegetables: Feel free to add other vegetables like carrots, peas, or spinach to make the dal even more nutritious.
- Storage: This dal can be stored in the refrigerator for 2-3 days. Reheat it with a splash of water before serving.
This Moringa Masoor Dal recipe is the perfect addition to your weekly menu. It’s rich in protein, full of flavor, and brimming with health benefits from the moringa leaves. Whether you’re serving it as a main dish for lunch or alongside your favorite sides, this nutritious dal will surely become a family favorite.
