5.0 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
10 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 ground turmeric
- ⅛ teaspoon asafoetida
- 1 tablespoon ghee or oil
- ½ teaspoon mustard seeds
- 1½ teaspoons kosher salt
Masala Paste
- 2 tablespoons grated coconut
- 3 dried whole Kashmiri chilies Use less if using spicier variety
- ½ teaspoon cumin seeds
- 3 garlic cloves
- ½ cup water
Instructions
- 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.
- 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.
- While the lentils are cooking, prepare the masala paste by blending fresh coconut, garlic, dried red chilies, cumin seeds, and water until smooth.
- 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.
- Stir in the cooked lentils and salt, then let the dal simmer until it comes to a gentle boil. Turn the heat off.
Cup of Yum
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
Monounsaturated Fat
1g
Cholesterol
10mg
(3%)
Sodium
892mg
(37%)
Potassium
219mg
(6%)
Fiber
4g
(16%)
Sugar
3g
(6%)
Vitamin A
375IU
(8%)
Vitamin C
112mg
(124%)
Calcium
155mg
(16%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 1Serving
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.