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5 from 3 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 Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: dinner, Lunch
Cuisine: Indian
Diet: Vegetarian
Servings: 4
Calories: 187kcal

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
  • teaspoon asafoetida
  • 1 tablespoon ghee or oil
  • ½ teaspoon mustard seeds
  • 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. Add moringa leaves and saute for another 2 to 3 minutes.
  • 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

Calories: 187kcal | Carbohydrates: 24g | Protein: 10g | Fat: 6g | Saturated Fat: 4g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Cholesterol: 10mg | Sodium: 892mg | Potassium: 219mg | Fiber: 4g | Sugar: 3g | Vitamin A: 375IU | Vitamin C: 112mg | Calcium: 155mg | Iron: 2mg
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