Murungai Keerai Sambar Recipe – Drumstick Leaves Sambar
Murungai Keerai Sambar, also known as Drumstick Leaves Sambar, is a flavorful South Indian dish made with the nutritious drumstick leaves (Moringa/Murungai Keerai), sambar onions, mooli (radish), and a special homemade sambar powder. This wholesome sambar is cooked with tamarind water and seasoned with aromatic spices, offering a delicious, savory experience. The combination of toor dal (Arhar dal) and vegetables creates a perfectly balanced dish that pairs wonderfully with steamed rice and a side of poriyal or salad. Ideal for diabetic-friendly diets, this recipe is both healthy and tasty!
Ingredients
| Ingredient Name | Quantity |
|---|---|
| Arhar Dal (Split Toor Dal) | 1 cup |
| Tamarind Water | 1 cup |
| Drumstick Leaves (Moringa/Murungai Keerai) | 200 grams |
| Mooli (Radish) | 1, cut into dice |
| Pearl Onions (Sambar Onions) | 1 cup, halved |
| Sambar Powder | 2 tablespoons |
| Salt | To taste |
| Ghee | 1 tablespoon |
| Mustard Seeds (Rai/Kadugu) | 1 teaspoon |
| SSP Asafoetida (Hing) | ½ teaspoon |
Preparation Time
15 minutes
Cooking Time
20 minutes
Total Time
35 minutes
Instructions
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Prep the Ingredients:
Begin by preparing all the ingredients. Dice the mooli, halve the pearl onions, and wash and chop the drumstick leaves (Murungai Keerai). -
Cook the Vegetables and Drumstick Leaves:
In a pressure cooker, add the tamarind water, pearl onions, mooli (radish), drumstick leaves, salt, and sambar powder. Pour in 1 cup of water and pressure cook for 2 whistles. Afterward, turn off the heat and allow the pressure to release immediately to prevent the drumstick leaves from overcooking. -
Cook the Toor Dal:
In the same pressure cooker, add the toor dal along with 2 ½ cups of water and a pinch of turmeric powder. Pressure cook for 2 whistles. Once the pressure cooker has cooled, allow the pressure to release naturally. Open the lid and mash the dal thoroughly with a potato masher to create a smooth consistency. -
Combine the Masala and Dal:
Add the cooked toor dal to the Murungai Keerai sambar mixture, stirring well to combine. Check the salt level and adjust according to your taste. -
Prepare the Seasoning:
In a small pan (tadka pan), heat the ghee over medium heat. Add the mustard seeds and let them crackle. Next, add the asafoetida (hing) and turn off the heat. Optionally, you can also add curry leaves to the seasoning for an added flavor boost. -
Final Step – Tadka (Seasoning):
Pour the hot seasoning over the sambar and give it a brisk boil for a couple of minutes to allow the flavors to meld. Turn off the heat and the Murungai Keerai Sambar is ready to serve. -
Serve the Sambar:
Transfer the Murungai Keerai Sambar to a serving bowl. Serve hot with steamed rice, a side of cabbage poriyal, and a refreshing Carrot Cucumber Tomato Salad with Lemon and Coriander for a classic South Indian lunch or dinner. Alternatively, pack it into a lunch box by mixing it with rice.
Tips for Best Results:
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Homemade Sambar Powder: The key to making the best sambar is using a homemade sambar powder, which enhances the depth of flavors in the dish. You can prepare this powder in advance and store it in an airtight container.
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Tamarind Water: Adjust the tamarind water to your preference to balance the tanginess in the sambar.
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Additional Vegetables: Feel free to add other vegetables like carrots, drumsticks, or potatoes to enhance the flavor and texture of the sambar.
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Serving Suggestions: This dish is traditionally served with hot steamed rice, but it can also be paired with idli, dosa, or vada for a complete South Indian meal.
Nutritional Information (per serving):
| Nutrient | Amount per serving |
|---|---|
| Calories | Approx. 120 kcal |
| Protein | 6 g |
| Carbohydrates | 18 g |
| Fiber | 4 g |
| Fat | 4 g |
| Sodium | 200 mg |
| Potassium | 300 mg |
| Vitamin C | 15% of daily value |
Health Benefits:
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Drumstick Leaves (Moringa): Rich in vitamins A, C, and E, as well as antioxidants, these leaves support a healthy immune system, improve skin health, and provide anti-inflammatory benefits.
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Mooli (Radish): Radishes are a low-calorie vegetable that is great for digestive health, rich in fiber and vitamin C.
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Toor Dal: High in protein, toor dal helps in muscle building, supports heart health, and provides sustained energy.
This Murungai Keerai Sambar recipe is a wholesome, diabetic-friendly option that not only provides essential nutrients but also offers an authentic South Indian flavor experience. Enjoy it as part of a balanced meal to nourish both body and soul.
