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murungaikeerai thogayal served with rice and rasam as a part of a wholesome Tamil meal
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Murungaikeerai Thogayal - South Indian Moringa Leaves Chutney

This healthy and nutritious chutney with moringa leaves tastes great with rice, Idli, Dosa or Upma. Keeps well in the fridge for 5 days when handled with care.
Prep Time20 minutes
Cook Time10 minutes
Course: Accompaniment
Cuisine: Indian- South, Tamil
Servings: 6
Calories: 114kcal

Equipment

  • 1 heavy bottomed frying pan
  • 1 heavy duty blender

Ingredients

  • 1 tbsp sesame oil
  • ¼ cup Whole white Urad dal
  • 8 dry red chilis reduce or increase to suit your spice tolerance levels
  • 15 grams tamarind
  • 300 grams Moringa leaves cleaned and washed
  • 1.25 tsp salt or adjust to taste
  • ¼ cup water

Tempering

  • 2 tsp sesame oil
  • 1 tsp mustard seeds

Instructions

Prep work

  • Pick and clean the moringa leaves. Discard the thicker stems and yellowing leaves if any. Wash them well under running water and let them drain in a colander until they are dry.

Saute lentils and garlic

  • Heat a pan with sesame oil.
  • When the oil has heated through, add garlic cloves, whole white Urad dal and dry red chilis.
  • Reduce the flame to low and saute until the dal begins to turn golden. This takes around 2 to 3 minutes and requires attention.
  • Do not step away from the pan since Urad dal burns quickly.
  • When the dal has turned a light golden brown, add tamarind and saute for 30 to 40 seconds. This step helps soften the tamarind and makes grinding easier.
  • When done, transfer all of this to a plate and let it cool.

Saute moringa leaves

  • To the same frying pan, add the washed moringa leaves.
  • Saute on medium heat until they reduce by half in volume.
  • When done, transfer to a plate and let it cool down completely.

Grind the Thogayal

  • After the ingredients have cooled down, transfer them to a blender jar along with salt.
  • Pulse a few times to break down the dal and chilis.
  • Now, add ¼ cup water and grind to a coarse paste.
  • Scoop the ground paste into a bowl.

Tempering

  • Heat a small pan with sesame oil.
  • Once the oil has heated up, add mustard seeds and allow them to splutter.
  • Add this to the Thogayal and mix well.
  • Serve with hot rice.

Notes

  1. While buying moringa leaves, pick ones that look fresh, bright green and tender. Avoid bunches with yellowing leaves.
  2. Discard thick stems while cleaning.. I do add the really thin stems.

For Instant Pot & Air Fryer Recipes

Instant Pot timings may vary based on your geographic location. Air fryer settings and timings may vary based on the capacity and the model of the Air fryer.

Disclaimer

Nutrition values are provided here as a courtesy and are only a rough guide. Please consult a health care provider if you have any concerns.

Nutrition

Calories: 114kcal | Carbohydrates: 13g | Protein: 6g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 487mg | Potassium: 161mg | Fiber: 2g | Sugar: 1g | Vitamin A: 178IU | Vitamin C: 111mg | Calcium: 229mg | Iron: 1mg
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