Immunity30 min
Moringa Leaf Dal for Everyday Nutrition
Fresh moringa leaves stirred into toor or moong dal at the end of cooking, a simple way to add iron, calcium and vitamin A to a family meal.
What to know about moringa
Moringa (sahjan or drumstick) leaves are rich in iron, calcium and vitamin A. In Indian homes they are cooked into dal, sambar and thepla, and the dried leaf powder is now widely sold.
Murungai keerai paruppu is a South Indian staple, and drumstick leaves are cooked into dal across India. Adding the leaves at the end keeps them green and tender.
Ingredients
- ½ cup toor or moong dal
- 1 cup fresh moringa leaves, stripped from stems
- ½ tsp turmeric
- 1 tsp ghee
- ½ tsp jeera
- 1 garlic clove
- Salt
How to prepare
- Pressure-cook the dal with turmeric until soft.
- Add moringa leaves and simmer for three to four minutes.
- Temper jeera and garlic in ghee and pour over; salt to taste.
How to use
- Serve with rice or roti two or three times a week.
- Add a squeeze of lemon to help iron absorption.
Helpful habits
- Bright green powder that smells like dry leaves is fresh.
Precautions
- Use only leaves, not the bark or root.
- Avoid moringa root and bark; only leaves and pods are used as food.
- Check with a doctor if you take thyroid or diabetes medicine.
- If you take regular medicines or have a long-term condition, check with your doctor first.
Frequently asked questions
How do I strip the leaves quickly?
- Hold the stem upside down and run your fingers down it.
Can I use moringa powder instead?
- Yes, stir in 1 tsp after cooking.
How much moringa powder a day?
- Half to one teaspoon in food is plenty.
