MURUNGAI KEERAI/MORINGA LEAVES KOOTU

     Murungai Keerai/Moringa Leaves are small leaves of Moringa/Drumstick Tree.  It is a common scene in any South Indian household to plant a Moringa/Drumstick Tree in their kitchen garden.  A Moringa/Drumstick Tree is a slender tree with drooping branches with small leaves, white flowers and long pods of drumsticks.  In ancient days there was a belief that the leaves, Drumstick(long pods of the tree), the Seeds from the pods, Moringa Flowers, Bark of the tree and the Resin can cure more than 300 ailments. And the tree sticks on to the belief to date. It is exceptionally nutritious tree catering its benefits both as a vegetable and as a medicine.
      Moringa Leaves are a rich source of minerals like Iron, Calcium, Potassium, essential Amino Acids and Vitamin A, B & C.  It is a good source of dietary fibre too.
      Most of the parts of the Moringa/Drumstick Tree are used either for cooking or as a medicine.
It is used as

• Food 
• Medicine
• Water Purifier
• Cattle Fodder
• Fertiliser
• Natural pesticide
• Fuelwood and other uses

        Though a variety of recipes can be prepared from the Moringa Leaves, this is a simple recipe prepared with Murungai Keerai/Moringa Leaves and Bengal Gram Dhal, commonly called as Kootu in South India. A combination of a Dhal and vegetable/greens, tempered with mild spices. I usually add some grated coconut to the Kootu Recipe. Sometimes I grind the grated coconut with Garlic, Green Chillies and Cumin seeds and add it to the Kootu Recipe.

Cuisine - South India
Course - Side Dish
Spice Level - Medium-High
Difficulty - Easy
Serves - 2- 3
Author - SM

Preparation Time - 10-15 Minutes
Cooking Time - 15 - 20 Minutes

INGREDIENTS :

Moringa Leaves /Murungai Keerai - 1 Cup
Bengal Gram Dhal  - 1/2 Cup
Ginger - A Small Piece (Optional)
Asafoetida - A pinch.
Turmeric Powder - 1Teaspoon
Oil - 1 Teaspoon

To Temper and Sauté :

Oil  - 1 Tablespoon
Mustard Seeds - 1 Teaspoon
Cumin Seeds - A Pinch
Dry Red Chillies - 2 No's.
Curry Leaves - 1 Sprig
Onion - 1/2 No.
Garlic - 1 Clove (optional)
Green Chillies - 2-3 Nos.
Coconut - 3 Tablespoons

METHOD:

                 For more details on How to cook Beans Lentils and Pulses, click here ...

• Clean and wash Bengal Gram Dhal until water runs clear.  Drain it and pour about 11/2 Cups of water to it.
• Pressure-cook Bengal Gram Dhal(Kadala Paruppu) along with a drizzle of Oil, and a pinch of Asafoetida for 2 Whistles on a High Flame and 2 Whistles on a low flame. 
• The Dhal should be well cooked.
• Remove the Moringa Leaves and discard the stalks.
• Wash the Moringa Leaves through running water in a Colander. Leave it aside for the water to drain from the leaves.
• Add the Moringa Leaves to the cooked Bengal Gram Dhal, along with Turmeric Powder, finely chopped Ginger, a pinch of Sugar and Salt.
• Cover and cook for few minutes until the Moringa Leaves are cooked.
• Do not overcook the Moringa Leaves (they may turn black).
• Heat oil in a pan, splutter Mustard Seeds, Dry Red Chillies and Curry Leaves.
• Add Cumin seeds and give a quick stir.
• Immediately add finely chopped Onions, Garlic and Green Chillies to the above and sauté until onions turn translucent.
• Add grated Coconut to the above and give a quick stir.
• Fry this for a while on a very low flame.
• Add cooked Bengal Gram Dhal and Moringa Leaves to the tempering and mix well.
• Adjust the consistency of the Murngai Keerai/Moringa Leaves Kootu to your preference.

NOTES :

• This is a slightly dry version of Kootu, so I have not added much water while cooking the Moringa Leaves Kootu.
• And I temper and saute them in the above method.
• If you want a slightly mushy Kootu, You can cook Dhal for two/three more whistles.
• And alternatively can add coarsely ground coconut mix to the Dhal and Vegetable Kootu.
• For the above version, Pulse grated Coconut, Green Chillies, Garlic and Cumin Seeds for 2-3 times. (Do not grind)
• Add this to the cooked Bengal Gram Dhal and Moringa Leaves with 1/2 cup of water and mix well.
• Leave this on a low flame until raw flavour goes for few minutes and it reaches the desired consistency.
• Can add any other Indian Green varieties and prepare the same Kootu.
• Can substitute Bengal Gram Dhal with Moong Dhal/Tuvar Dhal too.

HEALTH BENEFITS :

• Drumstick/Moringa leaves are rich in vitamin A and thus benefits Eyes.
• It is a good source of Calcium and thus facilitates healthy bones.
• It has a cooling, calming effect on our system,
• It is diuretic and reduces bile secretion and stops indigestion.
• Drumstick/Moringa leaves thus increase the Appetite.
• Vitamin B in this Drumstick assist in increasing the metabolism and thus digesting the fats, proteins, sugar and carbohydrates better and faster.
• Vitamin B also stimulates the Nervous System.
• Drumstick/Moringa leaves prevent Anemia.
• It also helps in preventing Heart Diseases.
• Vitamin C boosts the Immune System.
• It also acts as a detoxifying agent.
• Drumstick/Moringa leaves are extremely popular for reducing high blood pressure and bad cholesterol. 
• Drumstick/Moringa leaves control the Sugar level in diabetic patients.
• The fibre and the minerals in Drumstick/Moringa leaves support healthy digestion and combat flatulence, constipation, colic pain and ulcer.
• In Ayurveda, it is also known to prevent premature greying and improve hair growth.
• It helps to treat Acne.
• It is also beneficial in the treating Asthma.
• Helps to treat Arthritis.
• Drumstick/Moringa leaves increases Breast Milk Secretion.

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*DISCLAIMER:

      Please remember these options are only meant as guidelines and in no way replaces the advice or treatment provided by your medical practitioner. It is always good to seek the advice of your physician for professional advice on any matter related to your health. This is for information purposes only.