Murunga Keerai Poriyal: A Nutritious South Indian Stir-Fry with Moringa Leaves

Murunga Keerai Poriyal is a traditional South Indian stir-fry made from murunga keerai, or moringa leaves, which are highly valued for their rich nutritional profile. This simple yet flavorful dish combines fresh moringa leaves with spices and coconut, making it a delicious and healthy side for rice-based meals.

Health Benefits of Moringa Leaves (Murunga Keerai)

Moringa leaves are packed with nutrients and often called a "superfood." They offer numerous health benefits:

1. Rich in Vitamins and Minerals: Moringa leaves are a powerhouse of vitamins A, C, E, and essential minerals like calcium, potassium, and iron.

2. High in Antioxidants: These leaves contain high levels of antioxidants that help fight inflammation and boost immune health.

3. Supports Bone Health: Due to their high calcium content, moringa leaves support bone health, especially beneficial for women and growing children.

4. Blood Sugar Regulation: Moringa may help in regulating blood sugar levels, making it a good option for people with diabetes.

How to Make Murunga Keerai Poriyal for Four People

Ingredients

- 2 cups fresh moringa leaves (murunga keerai), washed and stemmed

- 1 small onion, finely chopped

- 1 green chili, slit

- 1/4 cup grated coconut

- 1/2 tsp mustard seeds

- 1/2 tsp cumin seeds

- 1/4 tsp turmeric powder

- Salt, to taste

- 1 tbsp oil

- A few curry leaves

Step-by-Step Instructions

Step 1: Prepare the Moringa Leaves

1. Wash the moringa leaves thoroughly and remove the stems, keeping only the fresh leaves.

Step 2: Heat the Oil and Temper Spices

1. In a pan, heat oil over medium heat. Add mustard seeds and allow them to splutter.

2. Add cumin seeds, curry leaves, and the slit green chili. Sauté for a few seconds until aromatic.

Step 3: Sauté Onions and Add Moringa Leaves

1. Add the chopped onion and sauté until translucent.

2. Add turmeric powder and stir, then add the moringa leaves.

3. Sprinkle salt over the leaves and cook for 5-7 minutes, stirring occasionally, until the leaves wilt and cook through.

Step 4: Add Coconut and Serve

1. Add the grated coconut and mix well, allowing the flavors to combine for another 2-3 minutes.

2. Serve warm with steamed rice, rasam, or sambar for a nutritious meal.

Murunga Keerai Poriyal is more than a side dish—it's a nourishing and flavorful addition to your meal that brings together traditional flavors and powerful nutrition in one simple recipe. Enjoy!

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