Murungai Keerai Paruppu Usili Recipe (Drumstick Leaves & Toor Dal Stir-fry)
Murungai Keerai Paruppu Usili is a delightful Tamil Nadu specialty that combines the goodness of drumstick leaves (moringa) with protein-packed toor dal. This classic South Indian side dish is flavored with aromatic spices and tempered with mustard seeds and red chilies, making it a wholesome and flavorful addition to any meal. The dish pairs wonderfully with steamed rice and tangy rasam, creating a comforting and nutritious plate of food.
Recipe Details
| Category | Details |
|---|---|
| Cuisine | Tamil Nadu |
| Course | Side Dish |
| Dietary Preference | Diabetic-Friendly |
| Preparation Time | 10 minutes |
| Cooking Time | 20 minutes |
| Total Time | 30 minutes |
Ingredients
For the Usili Base
| Ingredient | Quantity |
|---|---|
| Toor Dal (Arhar Dal/Split Pigeon Peas) | 1 cup |
| Fennel Seeds (Saunf) | 1 teaspoon |
| Dry Red Chilies | 2 |
| Salt | As per taste |
For the Tempering and Stir-fry
| Ingredient | Quantity |
|---|---|
| Drumstick Leaves (Murungai Keerai) | 1 1/2 cups |
| Mustard Seeds (Rai/Kadugu) | 1 teaspoon |
| Dry Red Chili | 1 |
| Asafoetida (Hing) | 1/2 teaspoon |
| Oil | 3 teaspoons |
| Salt | To taste |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 150-180 kcal |
| Protein | 6-8 g |
| Carbohydrates | 20-25 g |
| Dietary Fiber | 4-5 g |
| Fat | 5-6 g |
| Sodium | 250-300 mg |
| Iron | 10-15% DV |
| Vitamin C | 10-12% DV |
Instructions
Step 1: Preparing the Toor Dal Mixture
- Wash and soak the toor dal in water for about 30 minutes.
- After soaking, drain the water completely and transfer the dal to a blender.
- Add fennel seeds, dry red chilies, and a pinch of salt to the blender.
- Grind the mixture coarsely, ensuring it retains a grainy texture. Avoid adding water while grinding.
Step 2: Steaming the Dal Mixture
- Heat an idli steamer with sufficient water and grease the idli molds with oil.
- Divide the dal mixture into small lemon-sized balls and gently place them in the idli molds. (Do not pack the balls too tightly, as it may prevent even cooking.)
- Steam the dal balls on medium heat for 10 minutes or until fully cooked.
- Once steamed, remove the dal balls from the mold and let them cool for a minute.
- Crumble the steamed dal balls into a coarse, sandy texture using your hands. Set this aside.
Step 3: Cooking the Drumstick Leaves
- Heat a wide pan over medium heat and add oil.
- Once the oil is hot, add mustard seeds and let them splutter.
- Add the asafoetida and dry red chili; sauté until the chili turns slightly dark in color.
- Toss in the drumstick leaves and season with salt. Stir well to coat the leaves with the tempering.
- Cover the pan and cook the leaves for about 5 minutes, stirring occasionally, until they are soft and cooked.
Step 4: Combining the Dal and Drumstick Leaves
- Add the crumbled dal mixture to the pan with the cooked drumstick leaves.
- Gently mix everything to ensure the dal is evenly distributed with the greens.
- If the mixture looks too dry, drizzle a teaspoon or two of oil and sauté for another 2 minutes to achieve a crispy texture.
- Remove from heat and transfer the Murungai Keerai Paruppu Usili to a serving bowl.
Serving Suggestions
- Serve this flavorful Murungai Keerai Paruppu Usili alongside steamed rice and a bowl of Tomato Jeera Rasam or Sambar for a comforting Tamil Nadu-style meal.
- It also pairs beautifully with simple curd rice or lemon rice for a wholesome and balanced lunch or dinner.
Pro Tips
- For Soft Dal Crumbles: Avoid over-grinding the dal; it should remain coarse for the perfect texture.
- Cleaning Drumstick Leaves: Ensure the leaves are washed thoroughly to remove dirt or debris. Remove thick stems for a smoother dish.
- Flavor Boost: Add a pinch of turmeric powder during the tempering stage for a subtle earthy note.
With its perfect blend of textures and vibrant flavors, this Murungai Keerai Paruppu Usili is a must-try dish for anyone who loves traditional Tamil Nadu cuisine. Enjoy the nutritional benefits of moringa leaves and protein-rich dal in every bite!
