Murungai Keerai Sambar Recipe – Drumstick Leaves Sambar
Sambar, a beloved staple in South Indian cuisine, is a lentil-based stew that is both nutritious and comforting. This Murungai Keerai Sambar, made with fresh drumstick leaves, brings a delightful twist to the traditional recipe, offering a vibrant blend of flavors and a bounty of health benefits. Perfect for a lunch or dinner, this dish pairs beautifully with steamed rice, cabbage poriyal, and a refreshing Carrot Cucumber Tomato Salad with Lemon and Coriander.
Ingredients
| Ingredient | Quantity |
|---|---|
| Arhar dal (Split Toor Dal) | 1 cup |
| Tamarind water | 1 cup |
| Drumstick leaves (Moringa/Murungai Keerai) | 200 grams |
| Mooli/Mullangi (Radish) | 1 – cut into dices |
| Pearl onions (Sambar onions) | 1 cup – halved |
| Sambar powder | 2 tablespoons |
| Salt | To taste |
| Ghee | 1 tablespoon |
| Mustard seeds | 1 teaspoon |
| Asafoetida (Hing) | 1/2 teaspoon |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | Approximately 200 |
| Protein | 10 g |
| Carbohydrates | 30 g |
| Dietary Fiber | 8 g |
| Total Fat | 6 g |
| Saturated Fat | 2 g |
| Sodium | 400 mg |
Preparation Time
| Activity | Time |
|---|---|
| Prep Time | 15 mins |
| Cook Time | 20 mins |
| Total Time | 35 mins |
Servings
| Number of Servings | 4 |
Cuisine & Dietary Information
| Cuisine | South Indian Recipes |
|---|---|
| Course | Lunch |
| Diet | Diabetic Friendly |
Instructions
To begin your culinary adventure with the Murungai Keerai Sambar, gather all your ingredients and prepare them for a seamless cooking experience.
-
Prep the Ingredients: First, ensure that all ingredients are prepped and within reach. This will make your cooking process smoother and more enjoyable.
-
Cooking the Vegetables: In a pressure cooker, combine the tamarind water, pearl onions, diced radish (mooli), drumstick leaves, salt, and sambar powder. Add approximately 1 cup of water, cover the cooker, and pressure cook for 2 whistles.
-
Release Pressure: Once the cooking time is complete, turn off the heat and carefully release the pressure immediately. This step is crucial to prevent the drumstick leaves from becoming overcooked and losing their vibrant color and nutrients.
-
Cooking the Toor Dal: In a separate pressure cooker, add the arhar dal (toor dal) along with 2-1/2 cups of water and a pinch of turmeric powder. Pressure cook for another 2 whistles. Afterward, reduce the heat to low and let it simmer for an additional 4 to 5 minutes before turning off the heat.
-
Mash the Dal: Allow the pressure to release naturally. Once released, carefully open the pressure cooker and use a potato masher to mash the cooked dal thoroughly, ensuring a smooth consistency.
-
Combine and Adjust: Add the mashed dal into the cooked vegetable mixture (Murungai Keerai Sambar masala) and stir well to combine. Taste the sambar and adjust the salt as needed to enhance the flavors.
-
Tempering the Sambar: In a small tadka pan, heat the ghee over medium heat. Add the mustard seeds and allow them to crackle. Once they start popping, quickly add the asafoetida (hing) and stir for a few seconds. Turn off the heat.
-
Final Touch: Pour the prepared seasoning over the Murungai Keerai Sambar, giving it a brisk boil for a couple of minutes to meld the flavors together.
-
Serve: Transfer the hot Murungai Keerai Sambar into a serving bowl and enjoy immediately. For a traditional South Indian experience, serve this delicious sambar alongside steaming rice, a side of cabbage poriyal, and a refreshing Carrot Cucumber Tomato Salad with Lemon and Coriander.
-
Lunch Box Delight: This sambar also makes a great addition to lunch boxes; simply mix it with rice for a delightful meal on the go.
Embrace the flavors of South India with this nutritious Murungai Keerai Sambar, a dish that not only nourishes but also fills your kitchen with delightful aromas that evoke comfort and home. Enjoy cooking and sharing this recipe with your loved ones, creating cherished memories around the dining table!
