Tag: healthy Indian recipes

Drumstick leaves dal is a traditional South Indian dish that brings back memories of homely meals and backyard moringa trees. In many South Indian homes, drumstick (moringa) trees grow in the backyard, and the nutritious leaves are often shared with neighbors and family. I fondly remember sitting with my grandmother, patiently plucking the tiny green leaves from their stems for this dal – a true labor of love that was always worth the effort. Drumstick (moringa) pods are commonly used in sambar, but the leaves are a hidden gem of South Indian cooking, packed with nutrients and a unique earthy flavor. While some families (like mine) didn’t cook with the leaves very often in the past, many others have included them in their diet for generations. This recipe, known as Drumstick Leaves Dal or Moringa Dal (and even Sajana Patra Dal in some regions), is a simple, comforting lentil curry that pairs perfectly with rice or roti.

Ingredients

Toor Dal (Split Pigeon Peas) – 3/4 cup, rinsed

Drumstick Leaves (Moringa Leaves) – ~2 cups fresh, tightly packed (stems removed)

Onion – 1 small, finely chopped

Tomato – 1 medium, chopped

Green Chilies – 2, slit (adjust to taste)

Turmeric Powder – 1/2 teaspoon

Salt – to taste

Water – ~2 to 2.5 cups (for cooking the dal)


For Tempering (Tadka):

Oil or Ghee – 2 teaspoons (using coconut oil adds authentic flavor)

Mustard Seeds – 1 teaspoon

Cumin Seeds (Jeera) – 1/2 teaspoon

Urad Dal (Split Black Gram) – 1/2 teaspoon (optional, adds crunch)

Dried Red Chili – 1 or 2, broken

Garlic – 3 cloves, sliced or finely chopped

Curry Leaves – 1 sprig (8-10 fresh curry leaves)

Asafoetida (Hing) – a pinch

Fresh Grated Coconut – 3 tablespoons


Step-by-Step Instructions

1. Prep the Drumstick Leaves: Pluck the drumstick leaves from their stems. Discard all thick, woody stems and collect only the tender leaves. Rinse the leaves thoroughly in plenty of water. (Tip: Soak the leaves in a large bowl of water, swish them around, then lift the leaves out, leaving any dirt to settle at the bottom. Repeat this process 2-3 times to ensure they are clean.) Drain and set the clean leaves aside.


2. Cook the Dal with Leaves: In a pressure cooker add the rinsed toor dal, the prepared drumstick leaves, chopped onion, chopped tomato, turmeric powder, green chilies, and about 2 cups of water. Cook for about 3-4 whistles on medium flame (or ~10 minutes) until the dal is soft and mushy. (If using an Instant Pot, pressure cook on high for ~6 minutes with natural pressure release, or if cooking in a pot on the stovetop, simmer until the dal is very soft, adding more water as needed.) Once cooked, let the pressure release naturally. Open the lid and gently mash the dal and leaves with the back of a spoon or ladle. The tomato and onion should have disintegrated, blending into the dal. If the mixture is too thick, add a bit of hot water to reach your desired consistency. Add salt to taste and simmer the dal on low heat while you prepare the tempering.


3. Prepare the Coconut Tempering: In a small pan, heat the oil or ghee over medium flame. Once hot, add the mustard seeds and let them splutter. Then add the cumin seeds and optional urad dal. Fry for a few seconds until the cumin sizzles and the urad dal turns golden. Reduce the heat to low and add the broken dried red chili, curry leaves, and a pinch of asafoetida. Be careful as the curry leaves might crackle. Next, add the sliced garlic. Sauté for a minute or until the garlic turns light golden and its raw smell disappears. Now add the fresh grated coconut to the pan. Stir continuously on low-medium heat, roasting the coconut in the oil. Fry the coconut until it becomes lightly golden and aromatic (this coconut tempering gives a lovely nutty finish to the dish).


4. Combine Tempering with Dal: Once the tempering is ready (the kitchen will smell amazing at this point), carefully pour all these fried spices and coconut along with the oil/ghee into the simmering dal. You should hear a satisfying sizzle as the tempering hits the dal. Immediately cover the pot for a minute to trap all the aromas. Then stir the dal well so the tempered spices and coconut are evenly mixed in. Let the dal simmer for another 1-2 minutes on low heat to let the flavors meld, then turn off the heat.


5. Finish and Serve: Check the consistency of the dal. It should be semi-thick and creamy; if it has thickened too much (drumstick leaves dal tends to thicken as it rests), you can stir in a bit of hot water to loosen it. Taste and adjust salt if needed. Squeeze a little fresh lemon juice at the end if you like a hint of tang (this is optional, but a small amount of acidity can brighten the flavors).


6. Garnish: Before serving, you can garnish the drumstick leaves dal with a sprinkle of freshly chopped coriander leaves or a few more fresh curry leaves. A small dollop of ghee on top of each serving bowl will make it extra aromatic and delicious.



Tips for Cleaning and Preparing Drumstick Leaves

Cleaning drumstick leaves (moringa leaves) is the only part of this recipe that requires a bit of patience. Here are some tips to make it easier:

Destemming: The leaves grow on hardy stems and thin stalks. Hold the end of a stalk with one hand, and use the thumb and forefinger of your other hand to strip the tiny leaves off in a downward motion. Alternatively, pinch off clusters of the leaves. Discard all the tough stems; only the small leaves (and very tiny tender stems attached to clusters of 2-3 leaves) are used for cooking.

Washing: Drumstick leaves can have dust or sand on them. After destemming, place the leaves in a large bowl of clean water. Swirl them gently with your hand. The dirt will settle at the bottom. Lift the leaves out into a colander. Refresh the water and repeat this washing once or twice until the water is clear. This soaking method cleans the leaves thoroughly without bruising them. Finally, drain well. You can also pat them dry on a clean kitchen towel or use a salad spinner to remove excess water if you’re prepping them in advance.

Handling bitterness: Drumstick leaves have a mild, pleasant bitterness. If you are very sensitive to bitter flavors, one trick is to add a tiny piece of jaggery (unrefined cane sugar) or a pinch of sugar while cooking the dal to balance the bitterness. In this recipe, the natural sweetness of coconut and onion usually balances the leaves, but a pinch of jaggery can be added if desired (about 1/2 teaspoon is enough).

Quantity after cleaning: Keep in mind the leaves will reduce in volume after removing stems. For example, ~2 cups of loosely packed leaves (after removing stems) is roughly what you get from a much larger bunch of leaves on the stalk. It’s fine to approximate; a little more or less leaves won’t harm the recipe. You can even throw in a handful of spinach or methi (fenugreek) leaves along with the drumstick leaves if you want to increase the greens.

Storing Leaves: If you’re not using the leaves immediately, wrap them in a newspaper or paper towel and keep them in the refrigerator. Use them within a day or two, as they tend to wilt and turn yellow quickly. Fresh is always best to get the most nutrients and flavor.


Health Benefits of Drumstick Leaves (Moringa)

Drumstick leaves are often called a superfood, and for good reason! These humble greens are a powerhouse of nutrition. They are rich in vitamins (like A and C), minerals (like iron and calcium), protein, and antioxidants. In fact, moringa leaves are said to contain more iron than spinach and more beta-carotene (Vitamin A) than carrots. Traditionally, moringa has been valued in Ayurveda and folk medicine for its health benefits. It’s known to have anti-inflammatory properties and is used to boost immunity and energy levels.

Modern studies and sources note that moringa leaves provide a wide range of nutrients – over 90 nutrients and 46 antioxidants have been identified in the moringa tree. People often consume moringa powder or supplements, but incorporating fresh leaves into recipes like this dal is an easy (and delicious) way to reap the benefits. Moringa is believed to help lower inflammation and even blood sugar levels, and has been used to manage conditions such as anemia, arthritis, high blood pressure, and more. It’s also traditionally given to new mothers, as it is thought to improve lactation (production of breast milk) and provide strength after childbirth.

Do keep in mind that while drumstick leaves are highly nutritious, they are best enjoyed as part of a balanced diet. This drumstick leaves dal is a great example of a healthy dish – it combines the goodness of moringa leaves with protein-rich lentils. Together, they make a nutrient-dense, high-fiber, high-iron meal that’s also low in calories. It’s wholesome food that our ancestors loved, and now the world is catching on to its benefits (moringa is often dubbed the “Miracle Tree” in wellness circles)!

Tip: If you’re new to drumstick leaves, start with a moderate amount the first time to see how you like the taste, since they do have a slight bitter note. Most people find the flavor very mild (less bitter than fenugreek leaves, for example) and the dal itself is mild and comforting in taste.

Serving Suggestions

Drumstick Leaves Dal is typically enjoyed with steamed rice for a satisfying meal. In South India, a dollop of homemade ghee on hot rice topped with this moringa dal is considered the ultimate comfort food. You can serve it with plain white rice or nutrient-rich brown rice; it even pairs well with millets or quinoa for a healthier twist. It’s equally delicious with roti, chapati or other Indian flatbreads – you can scoop up the dal with the bread for a hearty bite.

For a complete meal, consider pairing this drumstick leaves dal with some sides and condiments. A simple stir-fried vegetable (a poriyal or thoran, such as a beans poriyal or carrot thoran) makes a great accompaniment, adding texture and additional veggies to your plate. Crispy papad (appalam) or fryums on the side add a nice crunch and are a classic combo with dal and rice. A tangy pickle (such as mango or lime pickle) or a spoon of coconut chutney can elevate the flavors if you like some tang and spice on the side. You might also include a cooling raita (yogurt-based side) like cucumber raita to balance the meal, especially on a warm day.

This drumstick leaves dal is quite filling on its own, thanks to the fiber from the greens and protein from the lentils, but it’s light on the stomach. It’s a perfect everyday dish for lunch or dinner. In our home, we often enjoy it for a weeknight dinner with rice, and if there are leftovers, it thickens up by next day – you can dilute it with a little water and reheat. Sometimes, we even have a small bowl of this dal as a soup; squeeze a bit of lemon and sip it warm – it’s nourishing and soothing.

Lastly, don’t forget the finishing touch when serving: if you have reserved a teaspoon of that toasted coconut and garlic tempering, drizzle it on top of each serving bowl for an extra burst of aroma. Serve the dal hot. As you spoon it over rice, you’ll notice how the soft lentils and tender moringa leaves blend into a creamy texture. The fragrance of curry leaves and coconut in the tempering is enticing. This is wholesome Indian comfort food at its best – simple, nutritious, and made with love.

Enjoy your Drumstick Leaves Dal with your family, and bask in the satisfaction that you’re serving a meal that is both delicious and packed with health benefits. Happy cooking!

References: Drumstick leaves have been a staple in South Indian diets and are renowned for their nutritional value. Indians have cooked with moringa for generations, appreciating its health benefits long before it gained “superfood” status globally. This recipe is inspired by traditional methods and beloved family recipes, with the addition of coconut tempering that is common in regions like Kerala and Tamil Nadu for extra flavor. The information on health benefits is drawn from nutritional research and traditional knowledge, underlining why incorporating these greens into meals like dal is so worthwhile. Enjoy this South Indian moringa dal, a dish that’s as nourishing as it is delicious!