Here’s a super healthy side dish to go with your rice. This instant pot murunga keerai (moringa leaves) stir fry with moong dal and coconut is flavorful, easy and very very healthy. It gets ready in less than 20 minutes and goes very well with some dal and rice. You could also serve this with any gravy or eat it as such.
Murunga keerai or moringa or drumstick tree leaves is a super food and rightly called so because of its numerous health benefits. It is rich in protein, antioxidants, vitamins and minerals. The leaves have a slightly bitter taste to it. The pods of drumstick is commonly used in South Indian kuzhambu, sambar etc and they have a very distinct flavourful taste to it.
While moringa powder is being sold as powder and capsules in many health food super markets, the benefits of consuming the whole leaves are much more and they taste much better. While the powder can be added to stews, smoothies etc, there are plenty of recipes that you can do with fresh leaves. They are commonly made into stir fries (like this recipe here) or added to dosas, adais (lentil crepes) , vadais or made ito spiced powders with lentils which can be mixed with rice.
I do not find fresh murunga keerai often where I live. But when I do, I make sure I get them because both me and my hubby love to eat it. Extra points for it being so healthy. We do not mind the slight bitterness and infact it is hardly noticeable when eaten alongside a spicy kuzhambu or sambar. The only thing I do not like about cooking these leaves is the prep that is required. You need to allocate some time to prep the leaves by picking it from the stem. Now, this is a good prject to for the little ones at home. My daughter helped me for 10 to 15 minutes and then lost interest. But it kept her occupied until then and she felt proud about helping me in the kitchen.
The tender thin stems can be used in cooking too and you can actually see them in my dish above. The thicker stems would have to be discarded. But once the leaves are prepped, cooking this instant pot murunga keerai is such a breeze. The addition of moong dal adds some extra protein and the onions, coconut and dal increases the quantity and flavour of the dish. I served this murunga keerai with some mor kuzhambu and rice for lunch this weekend. It is such a delicious combination.
Moringa leaves (Murunga keerai) is cooked with onions, moong dal and coconut in less than 15 minutes.
- 1 cup finely chopped onions
- 21/2 cups murunga keerai / moringa leaves
- 2 tbsp moong dal
- 2 tbsp grated coconut
- salt to taste
- 1 tsp oil (peanut/ olive/ coconut or sesame oil)
- 1 tsp mustard seeds
- 1 tsp cumin seeds
- 5 to 6 curry leaves (optional)
- 2 pinches asafoetida / hing
- 1/4 tsp turmeric powder
- 2 to 3 dried red chillies
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Prep the moringa leaves by removing the leaves from the stem. It is ok to have the thin stems. The thick ones have to be discarded. Wash the leaves and set it aside.
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Now switch on the saute mode in your Instant pot and add the oil and all the ingredients mentioned under the tadka (mustard seeds, cumin, chillies, asafoetoida, curry leaves, turmeric powder)
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When the mustard seeds seeds splutter, add the onions and saute for a minute. Switch off saute mode.
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Now add the moringa leaves / murunga keerai on top of the onions and add the moong dal and coconut, salt on top of the leaves.
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Add 3 tbsp water on top of the moong dal and close the lid.
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Cook on manual high for 2 minutes and release pressure immediately.
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Open the lid and mix everything well. Saute briefly for a minute or so if needed.
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Serve hot with rice.
Can omit the moong dal if needed. They add some crunch to the recipe but you can definitely make the recipe without it too.
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