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 these moringa leaves in Indian grocery stores most of the time of the year in the Bay Area, California. Alternatively, you can spread the drumstick leaves on a cloth or large plate and allow them to air dry in a covered area for 1-2 days (avoid direct sunlight to prevent the leaves from losing their green color). You can also dry them under a fan. These dried moringa leaves can be stored and used when fresh leaves are not available. I usually make moringa makhana or moringa tea with moringa powder.
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 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, and 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.
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.
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 additional green chilies or red chili powder to make the dal spicier.
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