Murungai Keerai Poriyal (Moringa Leaf Stir-Fry)

Long before 'moringa' became a superfood trend, Tamil families picked murungai keerai from the tree in the backyard every week. The tiny leaves are stripped from the stems and cooked quickly with shallots, dal and coconut. Frozen moringa leaves are sold in Asian shops.

Video by Venkatesh Bhat’s Idhayam Thotta Samayal on YouTube. Our recipe below is our own home-style version, written in our own words – quantities and steps may differ from the video.

• Serves 4
• Prep 25 min
• Cook 15 min
• Vegan · gluten-free
• Famous in Tamil Nadu

Ingredients

• 200 g moringa leaves (fresh or frozen), stems removed
• 1 tbsp coconut oil
• ½ tsp mustard seeds
• 1 tsp urad dal
• 2 dried red chillies
• 8 shallots, chopped
• 2 tbsp moong dal, soaked 30 minutes (optional)
• ¼ tsp turmeric
• ½ tsp salt
• 4 tbsp grated coconut

Method

1. Heat the coconut oil, add mustard seeds, urad dal and chillies, then the shallots and fry until soft.
2. Add the moong dal, turmeric and 3 tbsp water and cook 3 minutes.
3. Add the moringa leaves and salt, stir, cover and cook 5–6 minutes until tender.
4. Add coconut, toss and serve with rice and rasam.

Tip: Strip the leaves by running your fingers down the stem – discard the hard stalks.

Shop the ingredients

Everything you need for this recipe is in stock at Farmah’s – order online or pick it up at Annenstraße 41, Graz.