Murungai keerai poriyal or drumstick leaves stir fry is a healthy recipe prepared with fresh drumstick leaves, onions, red chillies and grated coconut. Learn with clear pictures and video.
Drumstick leaves are packed with iron content and other nutrients hence considered a very healthy dish. Also, the preparation of this murungai keerai is simple and not involving many tough ingredients.
Few fabulous health benefits of having drumstick leaves are,
- First of all, it is very rich in healthy antioxidants.
- Moringa leaves are an excellent source of many vitamins and minerals such as Protein, Vitamin B6, Vitamin C, Iron, Riboflavin (B2), Vitamin A (from beta-carotene), Magnesium
- Furthermore, drumstick leaves help in reducing blood sugar levels.
- Moreover, drumstick leaves can lower your cholesterol levels, potentially reducing the risk of heart disease.
Info source: https://www.webmd.com/vitamins-and-supplements/health-benefits-moringa
In India, almost all parts of the drumstick tree are considered healthy and we consume it in many forms. In Western countries, dried leaves are powdered and sold as a dietary supplement.
Murungai keerai poriyal | Drumstick leaves stirfry
Serve Murunga keerai poriyal with rice and these kuzhambu and rasam varieties:
Check out the quick video in the recipe card and please subscribe to my Youtube channel if you like to see more interesting healthy recipes 🙂
Murungai keerai poriyal | Drumstick leaves stirfry
Murungai keerai poriyal or drumstick leaves stir fry is a healthy recipe prepared with fresh drumstick leaves, onions, red chillies and grated coconut.
Ingredients
Ingredients:
- Murungai (drumstick leaves)
- 1 tbsp oil
- ½ tsp mustard
- ½ tsp cumin
- 1 tsp gram dal
- ½ tsp urad dal
- 1 onion
- 4 garlic
- 5 red chillies
- ¾ tsp salt (as per taste)
- ½ cup water
- 2 tbsp coconut
Instructions
Preparation:
- Wash the drumstick leaves and make sure there are no big branches left out.
- Chop onions and peel garlic pods, keep aside.
- Grate coconut and keep ready.
Recipe:
- Heat oil in a large pan one which can withhold a large bunch of leaves.
- Add mustard and cumin seeds. Let them crackle and add gram dal and urad dal.
- Fry the lentils to golden crisp stage and add chopped onions.
- Add crushed garlic pods and red chillies.
- Saute onions for few minutes until they become soft.
- Put some salt, mix well and add murungai keerai (drumstick leaves) and mix.
- Sprinkle some quarter cup of water, cover and cook on medium heat.
- Due to the thick fibrous strands and high iron content, drumstick leaves usually take more time than any other green leaves.
- One medium bunch leaves can take up to eight to ten minutes to get completely cooked in medium heat.
- By this time, water is fully absorbed and leaves become dark green in color.
- Check the doneness by pressing the leaves with fingers and if needed sprinkle some more water and keep cooking.
- Finally, add grated coconut, mix with the poriyal and switch off.
Video
Notes
Tips:
1) Always cook moringa leaves thoroughly as uncooked leaves may create some indigestion with few people.
2) Addition of coconut gives a wonderful finish to the poriyal.
1) Always cook moringa leaves thoroughly as uncooked leaves may create some indigestion with few people.
2) Addition of coconut gives a wonderful finish to the poriyal.
Nutrition
Calories: 240kcal
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Preparation:
- Wash the drumstick leaves and make sure there are no big branches left out with leaves. But fine thin branches are ok to consume after cooked. Make sure to cook the leaves thoroughly to avoid any indigestion problems.
- Chop onions and peel garlic pods, keep aside.
- Grate coconut and keep ready.
Recipe:
- Heat oil in a large pan one which can withhold a large bunch of leaves. Add mustard and cumin seeds. Let them crackle and add gram dal and urad dal. Fry the lentils to golden crisp stage and add onions.
- Crush and add garlic pods and red chillies.
- Saute onions for few minutes until they become soft.
- Put some salt, mix well and add murungai keerai (drumstick leaves) and mix.
- Sprinkle some quarter cup of water, cover and cook on medium heat.
- Due to the thick fibrous strands and high iron content, drumstick leaves usually take more time than any other green leaves. One medium bunch of leaves can take up to eight to ten minutes to cook completely at medium heat.
- By this time, water is fully absorbed and leaves become dark green in color.
- Check the doneness by pressing the leaves with fingers and sprinkle some more water to keep cooking if needed.
- Finally, add coconut, mix with the poriyal and switch off.
Tips:
- Always cook moringa leaves thoroughly as uncooked leaves may create some indigestion in some.
- The addition of coconut gives a wonderful finish to the poriyal.
Try Murungai pachadi and Murungai sambar.
