Murungai Keerai Poriyal

Murungai keerai Poriyal is traditional South Indian dish that is not only delicious but also packed with incredible health benefits. Known in English as Drumstick Leaves Stir-Fry, this humble yet nutritious dish is a staple in many households, especially in Tamil Nadu.

Murungai Keerai Poriyal is a simple, stir-fried dish made with the tender leaves of the drumstick tree (Moringa oleifera). This leafy green is celebrated for its exceptional nutritional profile and medicinal properties. The recipe involves sautéing the leaves with mustard seeds, urad dal, cumin seeds,dried red chilies, and a generous amount of grated coconut, making it a flavorful accompaniment to any meal.

The preparation of Murungai Keerai Poriyal is straightforward yet yields a dish rich in flavor and texture. The key lies in ensuring that the leaves are cooked just right – enough to soften but not overcooked to the point where they lose their vibrant green color and nutrients. The addition of grated coconut not only enhances the taste but also provides a delightful contrast in texture, making each bite a treat.

Health Benefits of Murungai Keerai

1. Rich in Nutrients

Moringa leaves are often referred to as a superfood due to their dense nutritional content. They are an excellent source of vitamins A, C, and E, along with minerals like calcium, potassium, and iron. This makes Murungai Keerai Poriyal a fantastic way to boost your nutrient intake.

2. High in Antioxidants

The leaves are loaded with antioxidants, which help combat oxidative stress and protect the body from chronic diseases. Regular consumption can contribute to improved overall health and reduced risk of illnesses.

3. Supports Immune Health

 With high levels of vitamin C and other essential nutrients, Moringa leaves bolster the immune system, helping the body fend off infections and maintain optimal health.

4. Aids in Digestion

The fiber content in Murungai Keerai aids in digestion and helps maintain a healthy digestive tract. It can prevent constipation and promote regular bowel movements.

5. Anti-Inflammatory Properties

 Moringa leaves have natural anti-inflammatory compounds that can help reduce inflammation in the body. This is beneficial for conditions like arthritis and other inflammatory diseases.

6. Regulates Blood Sugar Levels

 Studies have shown that Moringa leaves can help lower blood sugar levels, making them a valuable addition to the diet for those managing diabetes.

7. Promotes Heart Health

 The high levels of antioxidants and anti-inflammatory properties also support heart health by reducing cholesterol levels and preventing plaque formation in the arteries.

8. Enhances Skin and Hair Health

The vitamins and minerals in Moringa leaves contribute to healthy skin and hair. Vitamin A and E, in particular, are known for their roles in maintaining skin elasticity and promoting hair growth.

Murungai Keerai Poriyal is more than just a tasty side dish – it is a powerhouse of nutrition that can significantly enhance your diet. Incorporating this traditional stir-fry into your meals can provide a myriad of health benefits, making it a worthy addition to your culinary repertoire. Whether you are looking to boost your immune system, improve digestion, or simply enjoy a nutritious and delicious dish, Murungai Keerai Poriyal is a perfect choice.

So, next time you spot those fresh drumstick leaves at the market, don’t hesitate to grab a bunch and try this recipe. Your body will thank you for it! Stay healthy and happy cooking!Check out how to make this delicious healthy Murungai keerai poriyal recipe below.

Ingredients

Murungai keerai (Drumstick leaves)-1 bunch (cleaned )

Onions-1 no chopped 

Garlic -4 nos chopped 

Red chilli -3-4 nos

Mustard seeds -1/2 Tsp 

Urad dal-1 Tsp 

Cumin seeds -1/2 Tsp 

Salt to taste

Curry leaves -few

Grated coconut-1 Tbsp

Oil-1 Tsp 

Murungai Keerai Poriyal Recipe Video 

Method 

👉Wash and clean the drumstick leaves set aside.

👉Heat oil in a kadai add mustard seeds, urad dal, cumin seeds, red chillies and sauté well.

👉Add garlic and onions and sauté well.

👉Add the drumstick leaves and sauté for 2 minutes , add required salt, sprinkle little water and cook well for 5-7 minutes until the leaves wilt, change colour and are cooked .

👉Add grated coconut mix well and switch off the gas.

Serve hot.

Preparation Time-15 minutes 

Serves-2-3