Moringa Leaves Dal is a comforting and nutritious lentil recipe prepared with yellow split moong lentils, moringa leaves (drumstick leaves), onions, tomatoes, and Indian spices. This protein-packed recipe can be prepared either on the stovetop or in an Instant Pot. For a wholesome plant-based meal, pair this dal with fragrant basmati rice or warm naan bread.
I grew up eating drumstick leaves dal, drumstick pod sambar, and moringa rice at home in India. I never knew its enormous health benefits, and being called a 'Superfood' until recently in the USA.
Drumstick leaves or moringa greens ('Nugeekayi soppu' in Kannada) are a significant source of beta-carotene, vitamin C, protein, iron, and potassium.
You can find moringa leaves in Indian grocery stores most of the year in the Bay Area, California.
Alternatively, you can air-dry fresh drumstick leaves by spreading them on a cloth or large plate in a shaded, well-ventilated area for 1-2 days. Avoid direct sunlight to preserve their vibrant green color. You can also dry them under a fan.
The dried moringa leaves can be stored and used as a substitute when fresh leaves are unavailable. I often use them to make moringa makhana or brew a soothing cup of moringa tea with moringa powder.
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What is Moringa Dal?
Moringa Dal is a delicious and wholesome Indian lentil dish made with moringa leaves (also known as drumstick leaves), split yellow moong lentils, onion, tomatoes, and Indian spices. It is typically served with rice and chapati or eaten as a soup.
If you love dals like me, you will also enjoy this dal tadka, methi dal, butternut squash dal recipe!
Ingredients
- Dal: I used moong lentils (yellow split moong dal).
- Moringa (drumstick leaves): Choose tender and fresh drumstick leaves. You can also increase the quantity of moringa leaves in the dal. You can also use dried moringa leaves.
- Ghee or oil: I always prefer homemade ghee for tempering. If you are vegan, replace ghee with any cooking oil.
- Garlic: I have minced fresh garlic for this recipe. You can also use homemade garlic paste.
- Onion: I used pearl onions (shallots) in this recipe. You can use any kind of onions or skip it totally.
- Tomato: Use fresh ripened Roma tomatoes.
- Spices: Turmeric powder, red chili powder, and garam masala.
- Curry leaves: Curry leaves give a unique flavor to the dal, so do not skip it.
How to Make Moringa Leaves Dal (Stovetop Method)
Firstly, wash the moringa leaves thoroughly and remove the stems.
Rinse mung dal thoroughly, repeating the process 2-3 times until the water runs clear. Pressure cook ½ cup of rinsed moong dal with 1 ½ cups of water in the Instant Pot or traditional stovetop pressure cooker.
Instant Pot: Pressure cook on Manual (High Pressure) for 6 minutes followed by natural pressure release.
Stovetop Pressure Cooker: Pressure cook on high heat for 2 whistles and wait for natural pressure release.
Then, using a whisker or ladle, mash the cooked dal for a smoother consistency.
Heat 1 tablespoon oil (or ghee) in a kadai, add ½ teaspoon mustard seeds and ½ teaspoon cumin seeds, and let them splutter.
Next, add 2-3 garlic cloves (minced), 2-3 green chilies, and 1 stalk of curry leaves. Saute for a few seconds until the raw smell goes away.
Add 1 small finely chopped onions (or 8-10 pearl onions) and saute until they turn translucent.
Then, add 1 small finely chopped or pureed tomato and cook until the tomatoes are soft and mushy.
Then add 1 cup of tightly packed moringa leaves (you can also add more leaves if you prefer) and saute for 1-2 minutes or till the leaves wilt.
Then add the cooked and mashed moong dal, spices like ½ teaspoon turmeric, ½ teaspoon red chili powder, and salt to taste. Add ½ to 1 cup of water to adjust the consistency of the dal. Mix until well combined. Bring it to a boil.
Next, simmer for 2-3 minutes on medium-low flame.
Lastly, add ½ teaspoon garam masala, 1 tablespoon lemon juice, and 2 tablespoons coriander leaves. Mix well. Turn off the heat.
Serve this moringa dal hot with basmati rice, pickle, papad, roti, or naan.
How to Make Moringa Dal in Instant Pot?
After washing and rinsing the dal, set your Instant Pot to SAUTE mode. Heat oil, once it's hot, add mustard seeds and cumin seeds, and allow them to crackle.
Next, add minced garlic, green chilies, curry leaves, and saute until the raw smell of garlic goes away.
Add shallots (or chopped onions) and saute for a minute. Then add chopped tomatoes and cook till they turn soft.
Add drumstick (moringa leaves), and saute for a minute till the leaves wilt.
Then add water and deglaze the pot to avoid the BURN notice. Finally, add rinsed moong dal, turmeric powder, red chili powder, garam masala, and salt, and give a stir.
Close the lid on the Instant Pot. Set the value to 'SEALING'. Pressure Cook on 'High' for 6 minutes.
Once the pot beeps, let the pressure release naturally for 10 minutes.
Lastly, carefully remove the lid. Stir in freshly chopped cilantro and a splash of lemon juice. If needed, adjust the consistency of the dal by adding water to reach your preferred thickness.
Instant Pot Moringa dal is ready.
Stovetop Pressure Cooker Method
Follow the same steps as above for the stovetop pressure cooker. Cook for 2-3 whistles on medium heat, and allow the pressure to release naturally. All other steps remain the same.
Serving Suggestions
This hearty moringa dal is best paired with basmati rice, brown rice, or jeera rice. It pairs really well with quinoa, too. You can also serve it like a soup during cold winters.
Expert Tips
- Fresh & Tender Moringa: Choose tender and fresh drumstick leaves.
- Soft Mushy Dal: If you desire a softer, more mashed consistency, you can Pressure Cook on "HIGH" for 8 minutes on the Instant Pot.
Variations
- Add Vegetables: You can add veggies like pumpkins, potatoes, carrots, and green beans to make it extra nutritious.
- Use Different Lentils: You can use various types of lentils, including toor dal, masoor dal, or a mixture of toor, masoor, and moong dal.
- Moringa Leaves Sambar: If you are a South Indian and wish to make sambar with drumstick leaves, follow the same steps. Instead of the dry spices listed, add 1.5 tablespoons of sambar powder and tamarind extract instead of lemon juice.
- Make it Spicy: Add green chilies or red chili powder to make the dal spicier.
Moringa Leaves Dal
Ingredients
- ½ cup moong dal (yellow split moong lentils)
- 1 cup tender moringa (drumstick leaves) tightly packed
- 1 tablespoon olive oil
- ½ teaspoon mustard seeds
- ½ teaspoon cumin (jeera) seeds
- 2-3 cloves garlic minced
- 1 stalk curry leaves
- 2-3 green chilies
- 8-10 pearl onions (shallots) or 1 small onion, finely chopped
- 1 small tomato finely chopped
- 1 ½ cups water
- salt adjust to taste
- juice of half lime
- 2 tablespoon coriander leaves
Dry Spices
- ½ teaspoon turmeric powder
- ½ teaspoon red chili powder
- ½ teaspoon garam masala
Instructions
- Firstly, wash the moringa leaves thoroughly and remove the stems.
Stovetop Method
- Rinse the mung dal thoroughly, repeating the process 2-3 times until the water runs clear. Pressure cook ½ cup of rinsed moong dal with 1 ½ cups of water in the Instant Pot or traditional stovetop pressure cooker.
- Instant Pot: Pressure cook on Manual (High Pressure) for 6 minutes followed by natural pressure release.Stovetop Pressure Cooker: Pressure cook on high heat for 2 whistles and wait for natural pressure release.Then, using a whisker or ladle, mash the cooked dal for a smoother consistency.
- Heat 2 tablespoons oil (or ghee) in a kadai, add mustard seeds and cumin seeds, and let them splutter.
- Next, add minced ginger, garlic, green chilies and curry leaves. Saute for a few seconds until the raw smell goes away.
- Add finely chopped onions and saute until they turn translucent.
- Then add finely chopped or pureed tomatoes and cook until the tomatoes are soft and mushy.
- Then add moringa leaves and saute for 1-2 minutes or till the leaves wilt.
- Then add the cooked and mashed moong dal, spices like turmeric, red chili powder, salt. Add ½ to 1 cup of water to adjust the consistency of the dal. Mix until well combined. Bring it to a boil.Next, simmer for 2-3 minutes on medium-low flame.
- Lastly, add some garam masala, lemon juice, and coriander leaves. Mix well. Turn off the heat.Serve this moringa dal hot with basmati rice, pickle, papad, roti, or naan.
Instant Pot Method
- After washing and rinsing the dal, set your Instant Pot to SAUTE mode. Heat oil, once it's hot, add mustard seeds and cumin seeds, and allow them to crackle.
- Next, add minced garlic, green chilies, curry leaves, and saute until the raw smell of garlic goes away.
- Add shallots (or chopped onions) and saute for a minute. Then add chopped tomatoes and cook till they turn soft.
- Add drumstick (moringa leaves), and saute for a minute till the leaves wilt.Then add water and deglaze the pot to avoid the BURN notice.
- Finally, add rinsed moong dal, turmeric powder, red chili powder, garam masala, and salt, and give a stir.
- Close the lid on the Instant Pot. Set the value to 'SEALING'. Pressure Cook on 'High' for 6 minutes.Once the pot beeps, let the pressure release naturally for 10 minutes.
- Lastly, remove the lid away from you, and add cilantro and lemon juice. Also, adjust the consistency of the dal at this point if desired.
- Instant Pot Moringa/Drumstick leaves dal is ready and served hot with steamed rice and quinoa.
Stovetop Pressure Cooker Method
- Follow the same steps as above for the stovetop pressure cooker. Cook for 2-3 whistles on medium heat, and allow the pressure to release naturally. All other steps remain the same.
Notes
Tips
- Fresh & Tender Moringa: Choose tender and fresh drumstick leaves.
- Soft Mushy Dal: If you desire a softer, more mashed consistency, you can Pressure Cook on "HIGH" for 8 minutes on the Instant Pot.
Variations
- Add Vegetables: You can add veggies like pumpkins, potatoes, carrots, and green beans to make it extra nutritious.
- Use Different Lentils: You can use various types of lentils, including toor dal, masoor dal, or a mixture of toor, masoor, and moong dal.
- Moringa Leaves Sambar: If you are a South Indian and wish to make sambar with drumstick leaves, follow the same steps. Instead of the dry spices listed, add 1.5 tablespoons of sambar powder and tamarind extract instead of lemon juice.
- Make it Spicy: Add additional green chilies or red chili powder to make the dal spicier.
Nutrition
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Sharon
May I please know what the cooking times are if I'm using a regular stovetop? Thank you!
Bhavana Patil
It would take around 20-25 minutes if cooking on stovetop pot.
Clean Living
I love how simple this recipe is -and that I had all the ingredients on hand, lol. It turned out really good. I ate it over quinoa. Great
Bhavana Patil
Hi Thank you so much for sharing your feedback, glad you liked it.. Yeah it goes well with Quinoa 🙂
Rashmj
The recipe was very detailed and turned out really good. Thankyou for posting the extra tips. They were like icing on the cake.
Bhavana Patil
Thank you so much for your inputs ,glad the tips helped 🙂