Sunday, 13 February 2022

MURUNGAI KEERAI STIR FRY/முருங்கைக் கீரைப் பொரியல்

Murungai keerai or DRUMSTICK greens have seven times more Vitamin C than Oranges and 15 times more Pottassium than Bananas. The leaves have Calcium, Protein, Iron and amino acids helping in building muscles.

Murungai tree is also known as "Miracle Tree" why because its all parts have medicinal properties.

Moringa leaves are rich in Vitami  A, C, B1, B2 B3, B6 and folate. also rich in Iron, Magnesium,  
Calcium, Phosphorous and Zinc.

One cup of Moringa leaves are packed with 2 gms of Protein, Magnesium, Vitamin B6, Iron, Riboflavin, and Vitamin A. 

source credit Google.

How to make this incredible greens into tasty stir fry?


Moringa greens one bunch 
Groundnut oil 1.5 tbsp
Mustard seeds 1/2 tsp
Whole Urad Dal 3/4 tsp
Dried red chillies  2 split
Turmeric powder 1/2 tsp
Shallots 1/2 -3/4 cup
Shredded Coconut 3/4 cup 
Rock salt 3/4 tsp
Water 3/4 cup


How to make this nutri greens stir fry?

Wash the greens. Remove matured yellow leaves if any.

Pluck the leaves with tender stem and flower buds if any. 

Chop roughly.

Heat oil on medium flame.
Throw Mustard seeds into hot oil.

Once they start to splutter, add chopped shallots and split Red chillies.

Add Whole Urad Dal.

Saute for a while until shallots fried translucent. 

Add turmeric.

Transfer the chopped greens.

Saute for 2 minutes.

Add one cup of water and salt.

Let cooking covered until the greens turn soft and no water remains.

Turn off the heat.

Add shredded Coconut and mix to combine.

Enjoy with hot steamed Rice and one tsp of ghee.

So simple yet so healthy.


Addition of 1/2 cup of shallots or Bellary onion and 3/4 cup of shredded Coconut balances the bitterness and turns this dish more yummy

Moringa greens have immense health benefits so we must have this miraculous greens cooked in any variation. We can add this with cooked dal.
We can make Moringa greens soup or podi that can be enjoyed with Idlis or hot steamed Rice.


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