Moringa oleifera is an Indian tree that has been used in traditional medicine for thousands of years. However, only a few of its many reputed health benefits have been studied scientifically. To date, studies show that Moringa oleifera may lead to modest reductions in blood sugar and cholesterol. It may also have antioxidant and anti-inflammatory effects and protect against arsenic toxicity. Moringa leaves are also highly nutritious and should be beneficial for people who are lacking in essential nutrients. We can make many recipes with Moringa Leaves. I have already posted some of them. This recipe Murungai Keerai Paruppu Sadham can be prepared in two ways – cook the rice along with the Moringa Leaves in a pressure cooker ; Or cook the leaves separately and the rice and dal separately and then mixing them together. What we will see here the first method.
Rice – ¾ cup
Tur Dal – ¼ cup
Drumstick Leaves – 2 cups (or any other Greens)
Oil – 1 tbsp
Mustard Seeds – ¾ tsp
Cumin Seeds – ½ tsp
Urad Dal – 1 tsp
Onion – 1 (finely chopped)
Garlic – 6 pods (crushed)
Ginger – 1 inch long (Crushed)
Curry Leaves – from 2 sprigs
Large Tomato – 2 (chopped)
Green Chillies – 2 (chopped)
Water – 2 ½ cup
Turmeric Powder – ¼ tsp
Cumin Seed Powder – ½ tsp
Red Chilli Powder – ½ tsp
Salt – to suit one’s taste
Ghee (Clarified Butter) – 1 tbsp (optional)
Wash the Rice and Lentils in water. Wash the Drum Stick Leaves also.
(If you are using Spinach, chop them finely before use).
Heat a pressure cooker. Add Oil. When it is hot, add Mustard Seeds and Cumin Seeds. Once the seeds splutter, add Urad Dal and roast for a second till it starts turning brown.
Add Onion, Ginger and Garlic. Sauté them a minute in medium flame. Add Curry Leaves, Tomatoes and Green Chillies. Cook for a couple of minutes. Add the Moringa Leaves (or any other greens you have selected). Cook for 2 to 3 minutes. Add the Rice. Stir for 2 to 3 minutes. Add 2 ¾ cups of water. (I used a little extra water so that the Rice gets well cooked and gets mashed up a little).
Add Turmeric Powder, Chilli Powder, Salt and Cumin Seed Powder. Mix well. Adjust Salt and Spice at this stage, if required.
Cook them in the pressure cooker for 3-4 whistles in medium flame and then lower the flame to low flame and continue cooking for 10 minutes. Turn off the flame and wait for 15 minutes before opening the lid.
Open the lid, add 1 tbsp of Ghee and stir well and mash a little.
Transfer to a serving bowl.
Serve hot with pickles, Vathal (dried and fried vegetable).
You can add more water if you like this Paruppu Sadham of a thinner consistency.