Back
Moringa Dal (Lentils with Moringa Leaves)
5 from 6 votes

Moringa Dal (Lentils with Moringa Leaves)

This easy Moringa Dal is a hearty lentil dish made with fresh moringa leaves, simple spices, and coconut. Perfect for a wholesome, comforting meal!

Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
Calories: 187 kcal
Course: Lunch, Dinner
Cuisine: Indian

Ingredients

  • 4 oz drumstick leaves 1 cup packed
  • ½ cup mung dal you can also use masoor dal or toor dal
  • 2 cups water
  • ¼ teaspoon Turmeric ground
  • ⅛ teaspoon asafoetida
  • 1 tablespoon ghee or oil
  • ½ teaspoon mustard seeds
  • 1½ teaspoons kosher salt
Masala Paste
  • 2 tablespoons coconut grated
  • 3 kashmiri chilies Use less if using spicier variety, dried whole
  • ½ teaspoon cumin seeds
  • 3 garlic cloves
  • ½ cup water

Instructions

    Cup of Yum
  1. To prep the moringa leaves, gently strip them from the stems using your thumb and index finger, and discard the stems. Rinse the leaves well under running water, then pat them dry with paper towels to remove any excess moisture.
  2. Rinse and drain the lentils, then add them to the Instant Pot insert along with water, turmeric, and asafoetida. Close the Instant Pot lid with pressure release valve to sealing and Pressure cook on high for 6 minutes. Allow the pressure to release naturally for 10 minutes before opening the Instant Pot.
  3. While the lentils are cooking, prepare the masala paste by blending fresh coconut, garlic, dried red chilies, cumin seeds, and water until smooth.
  4. Heat ghee in a medium pan and add the mustard seeds, letting them splutter. Add the prepared spice paste and sauté for 3 to 4 minutes.
  5. Stir in the cooked lentils and salt, then let the dal simmer until it comes to a gentle boil. Turn the heat off.

Notes

  • I love making this dal with a thicker, stew-like consistency — it feels hearty, comforting, and perfect for scooping up with roti. You can also easily thin it out with a little extra water if you prefer a more soupy texture. Just make sure to adjust the salt to balance the flavors if you're adding more liquid.

Nutrition Information

Calories 187kcal (9%) Carbohydrates 24g (8%) Protein 10g (20%) Fat 6g (9%) Saturated Fat 4g (20%) Polyunsaturated Fat 0.3g (2%) Monounsaturated Fat 1g (5%) Cholesterol 10mg (3%) Sodium 892mg (37%) Potassium 219mg (5%) Fiber 4g (16%) Sugar 3g (6%) Vitamin A 375IU (8%) Vitamin C 112mg (124%) Calcium 155mg (16%) Iron 2mg (11%)

Nutrition Facts

Serving: 1 Serving

Amount Per Serving

Calories 187

% Daily Value*

Calories 187kcal 9%
Carbohydrates 24g 8%
Protein 10g 20%
Fat 6g 9%
Saturated Fat 4g 20%
Polyunsaturated Fat 0.3g 2%
Monounsaturated Fat 1g 5%
Cholesterol 10mg 3%
Sodium 892mg 37%
Potassium 219mg 5%
Fiber 4g 16%
Sugar 3g 6%
Vitamin A 375IU 8%
Vitamin C 112mg 124%
Calcium 155mg 16%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.