Murunga Keerai Urula Poriyal Recipe – Moringa Aloo Sabzi (Drumstick Spinach Fry)
A delightful dish from South India, Murunga Keerai Urula Poriyal brings together the nutritional powerhouse of Moringa (Murungai Keerai) leaves and the comforting goodness of boiled potatoes (Urula Kizhangu). This savory vegetable stir-fry is the perfect side dish to elevate any meal, whether it’s enjoyed with steamed rice or a hearty sambar.
The dish is packed with rich flavors from mustard seeds, aromatic spices, and a touch of turmeric, while the drumstick leaves contribute a burst of nutrients. Simple to prepare yet full of vibrant flavors, Murunga Keerai Urula Poriyal is a quintessential South Indian comfort food that can be prepared quickly, making it ideal for a wholesome lunch or dinner.
Ingredients
(Serves: 4 | Cuisine: South Indian | Course: Lunch | Diet: Vegetarian)
| Ingredient | Quantity |
|---|---|
| Potato (Aloo) – boiled & cut into cubes | 3 medium-sized potatoes |
| Drumstick leaves (Moringa/Murungai Keerai) – washed & chopped | 300 grams |
| Onion – finely chopped | 1 medium-sized |
| Ginger – finely chopped | 1-inch piece |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Red Chilli powder | 1 teaspoon |
| Sambar powder | 1/4 teaspoon |
| Mustard seeds | 1/2 teaspoon |
| Sunflower oil (or any cooking oil) | 2 tablespoons |
| Salt | To taste |
Nutritional Information (Per Serving)
(Approximate values)
| Nutrient | Amount |
|---|---|
| Calories | 150 kcal |
| Protein | 3 g |
| Carbohydrates | 30 g |
| Dietary Fiber | 5 g |
| Sugars | 2 g |
| Fat | 3 g |
| Saturated Fat | 0.4 g |
| Sodium | 150 mg |
| Potassium | 600 mg |
| Vitamin A | 1200 IU |
| Vitamin C | 30 mg |
Preparation Time
15 minutes
Cooking Time
40 minutes
Total Time
55 minutes
Instructions
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Cook the Drumstick Leaves
Begin by cooking the drumstick leaves (Moringa) and potatoes separately to retain their individual flavors. Heat a teaspoon of oil in a wide pan or wok over medium heat. Add the chopped drumstick leaves along with a pinch of salt. Sauté the leaves for 4–5 minutes, until they become soft and tender. As they cook, the leaves will release water, which should evaporate as the cooking progresses. Once the moisture has evaporated, increase the heat to high and sauté for another minute or so. This helps to intensify the flavor of the leaves. Once done, transfer the cooked leaves to a bowl and set aside. -
Cook the Potatoes
In the same pan, wipe it clean with a paper towel. Then, heat 1 tablespoon of oil over medium heat. Add mustard seeds and let them splutter. Add the finely chopped ginger and onions and sauté until the onions turn golden brown. This step releases a wonderful aroma and enhances the flavor of the dish.Once the onions are browned, add the boiled and cut potatoes to the pan. Season with salt to taste and stir fry for a few minutes, allowing the potatoes to become lightly roasted. This will give the potatoes a lovely golden color and a slightly crispy texture.
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Add Spices
Sprinkle turmeric powder, red chili powder, and sambar powder over the potatoes. Stir well to coat the potatoes evenly with the spices. Allow the mixture to cook for another 2–3 minutes, letting the spices bloom and infuse the potatoes with their rich flavors. -
Combine Potatoes and Drumstick Leaves
Once the potatoes are well-coated with the spices, add the sautéed drumstick leaves to the pan. Stir everything together gently, ensuring that the leaves and potatoes are well-mixed. Cover the pan and let it simmer for another 2–3 minutes, allowing all the flavors to meld together. -
Serve
Once the Murunga Keerai Urula Poriyal is cooked, remove the pan from heat. Transfer the dish to a serving bowl and serve hot. This flavorful stir-fry is best enjoyed with steamed rice and a side of Thakkali Vengaya Sambar (Tomato Onion Sambar). For a wholesome meal, you can also pair it with a fresh Carrot Salad.
Tips for the Perfect Murunga Keerai Urula Poriyal
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Moringa Leaves: Be sure to use fresh moringa leaves for the best taste and texture. If you can’t find fresh moringa leaves, you can use frozen ones, though the texture might not be as tender.
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Potatoes: You can use any variety of potatoes for this recipe. Yukon Gold or Russet potatoes work particularly well for a soft yet firm texture once boiled.
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Spices: Adjust the quantity of red chili powder depending on your heat preference. You can also experiment with adding a pinch of cumin seeds or curry leaves for extra flavor.
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Oil: If you prefer a more aromatic flavor, you can substitute sunflower oil with coconut oil, which pairs wonderfully with South Indian dishes.
Serving Suggestions
Murunga Keerai Urula Poriyal is a versatile dish that pairs well with several South Indian delicacies. Here are some perfect accompaniments:
- Steamed Rice: Soft, fragrant rice is the perfect base for this stir-fry, absorbing all the flavorful spices and making every bite a delight.
- Sambar: A bowl of Thakkali Vengaya Sambar (Tomato Onion Sambar) or Rasam will add an extra layer of tangy flavor to the meal.
- Coconut Chutney: A side of fresh coconut chutney brings a cool contrast to the spiced potatoes and drumstick leaves.
- Carrot Salad: A refreshing Carrot Salad or a cucumber raita can balance the meal and offer a light crunch alongside the warm, flavorful stir-fry.
Why You Should Try Murunga Keerai Urula Poriyal
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Nutrient-Rich: Drumstick leaves (Moringa) are packed with vitamins, minerals, and antioxidants. This dish is not only delicious but also highly nutritious, offering a healthy dose of Vitamin A, Vitamin C, and Iron.
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Quick & Easy: This dish can be prepared in just under an hour, making it perfect for a busy weekday lunch or a wholesome dinner.
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Versatile: It can be served as a side dish or as a main course when paired with rice or flatbreads like chapati or paratha.
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Tastes Great: The balance of spices, roasted potatoes, and tender drumstick leaves creates an irresistibly savory dish that will delight your taste buds with every bite.
Enjoy this vibrant, nutritious, and comforting Murunga Keerai Urula Poriyal at your next meal. It’s a dish that encapsulates the essence of South Indian cuisine with its balance of flavors, spices, and wholesome ingredients. Perfect for vegetarians and anyone looking to explore the goodness of moringa in a simple yet delicious form!
