Moringa Masoor Dal Recipe – Drumstick Leaves Dal
This Moringa Masoor Dal is a wholesome, protein-packed dish made with pink lentils (masoor dal) and nutrient-rich drumstick leaves (moringa). It’s a flavorful, satisfying, and nutritious option for a healthy Indian lunch or dinner, perfect for diabetics or anyone seeking a high-protein vegetarian meal. Pair it with steamed rice or rotis for a comforting, balanced meal.
Ingredients & Nutritional Information
| Ingredient | Quantity | Nutritional Information (Approx.) |
|---|---|---|
| Pink Masoor Dal (Split) | 1 cup | 230 calories, 18g protein, 39g carbs |
| Drumstick Leaves (Moringa/Murungai Keerai) – cleaned, chopped | 200 grams | 60 calories, 5g protein, rich in Vitamin A, C, and calcium |
| Asafoetida (hing) | 1/4 teaspoon | 4 calories, aids digestion |
| Cumin seeds (Jeera) | 1 teaspoon | 8 calories, rich in iron |
| Ginger – finely chopped | 1 inch | 6 calories, anti-inflammatory |
| Dry Red Chilli | 1 | 6 calories, boosts metabolism |
| Tomato – chopped | 1 | 22 calories, high in vitamin C |
| Green Chilli – slit | 1 | 4 calories, rich in capsaicin |
| Coriander Powder (Dhania) | 2 teaspoons | 8 calories, rich in antioxidants |
| Turmeric powder (Haldi) | 1/2 teaspoon | 4 calories, anti-inflammatory |
| Red Chilli powder | 1/2 teaspoon | 6 calories, boosts metabolism |
| Salt | to taste | – |
| Ghee | 1 tablespoon | 120 calories, rich in healthy fats |
| Lemon – juice extracted | 1 | 12 calories, high in vitamin C |
Total Nutritional Information per Serving
- Calories: 180-220 kcal (depending on portion size)
- Protein: 10g
- Carbohydrates: 30g
- Fats: 7g
This dish is low in fat but rich in protein and dietary fiber, making it ideal for people looking for a filling yet healthy meal.
Preparation Time and Servings
| Prep Time | Cook Time | Total Time | Servings |
|---|---|---|---|
| 10 minutes | 30 minutes | 40 minutes | 4 servings |
Step-by-Step Instructions
-
Prepare the Masoor Dal
Begin by washing and soaking the pink masoor dal in 3 cups of water for at least 30 minutes. Soaking the dal helps in faster cooking and easier digestion. -
Cook the Drumstick Leaves
While the dal is soaking, rinse and chop the drumstick leaves (moringa). In a wok or kadai, heat a teaspoon of oil. Add the chopped moringa leaves, sprinkle some salt, and cover the pan. Cook for 2-3 minutes until the leaves turn soft and tender. Once done, set them aside. -
Prepare the Tempering
In a pressure cooker, heat a tablespoon of ghee over medium heat. Once the ghee is hot, add asafoetida and cumin seeds. Allow the cumin seeds to crackle, releasing their nutty aroma. -
Sauté the Aromatics
Next, add the finely chopped ginger, dry red chilli, green chilli, and chopped tomato. Stir in coriander powder, turmeric powder, and red chilli powder. Sauté for a minute, letting the spices and aromatics blend together. -
Cook the Dal
Drain the soaked dal and add it to the pressure cooker along with the 3 cups of water used for soaking. Stir well, ensuring the spices and dal are evenly mixed. Secure the lid and place the weight on the pressure cooker. Cook for about 3 whistles on medium heat. Once done, reduce the heat to low and simmer for an additional 5 minutes. This ensures the dal becomes tender and absorbs all the flavors. -
Release Pressure and Add Moringa Leaves
After the cooking time, allow the pressure to release naturally. Once the pressure has subsided, open the lid of the cooker. Stir in the sautéed drumstick leaves and mix well with the dal. -
Finish with Lemon Juice
Finally, add freshly squeezed lemon juice to the dal for a tangy burst of flavor. Stir well and taste for seasoning. Adjust the salt and spices if needed. -
Serve
Your nutritious and delicious Moringa Masoor Dal is ready to serve! This dal pairs wonderfully with steamed rice, Kaddu Simla Mirch Sabzi, and freshly made phulkas for a wholesome meal.
Recipe Notes:
- Soaking the Dal: Soaking masoor dal not only reduces cooking time but also makes it easier to digest. If you’re short on time, you can skip the soaking, but cooking times may need to be adjusted accordingly.
- Adjusting Spice Levels: If you prefer a spicier dal, you can increase the amount of red chilli powder or add more green chillies. For a milder flavor, reduce the amount of red chilli powder or skip the green chilli entirely.
- Moringa Benefits: Drumstick leaves, also known as moringa, are packed with vitamins, minerals, and antioxidants. They are a rich source of calcium and iron, making this dal especially beneficial for bone health and energy levels.
- Lemon for Brightness: Adding lemon juice at the end enhances the flavors and adds a refreshing brightness to the dish. It also increases the absorption of iron from the dal and moringa leaves, making this meal even more nutritious.
- Serving Suggestions: This dal can be served with plain steamed rice, brown rice, or quinoa for a more fiber-rich meal. You can also serve it alongside rotis or phulkas for a complete North Indian lunch.
Additional Tips:
- Make it Vegan: Replace the ghee with oil (preferably coconut or olive oil) for a vegan-friendly version of this recipe.
- Add Extra Veggies: For added texture and nutrients, you can throw in diced carrots, potatoes, or bell peppers while cooking the dal.
- Storage: This dal keeps well in the refrigerator for up to 2 days. Reheat gently on the stove or microwave, adding a splash of water if it thickens too much.
Enjoy this nutritious and delicious Moringa Masoor Dal Recipe as a part of a balanced meal, perfect for any day of the week!
