Moringa leaves Green Gram Stir Fry (മുരിങ്ങ ഇല പയർ തോരൻ)

Green gram has so many health benefits. Green gram is packed with healthy nutrients. These beans are one of the best plant-based protein sources. It also contains soluble fiber which can promote digestive health.

moringa leaves is another fiber-rich food that contains vitamins, proteins, and a rich source of iron, and calcium. Moringa leaves reduce the risk of type 2 diabetics and lowers cholesterol. Moringa leaves are beneficial against digestive disorders. The antibacterial, antifungal anti-inflammatory and antiseptic properties present in moringa leaves is a perfect remedy for several skin problems.

Therefore it is excellent to incorporate these to your meals at least 3 to 4 times a week.

 

Ingredients

1 cup=250ml

Green gram or moong beans, ½ cup

Water, 1 cup

Moringa leaves, 3 cups

Coconut Oil, 2 tbs

Mustard seeds, 1 tsp

Onion (chopped), 1 no. (50 g)

Turmeric powder, ½ tsp

Chilli powder (Kashmiri) or flakes, ¾ tsp

Cumin powder, ½ tsp

Grated Coconut, ¾ cup 

Garlic pods (crushed), 3 nos.

[Optional] Green chili, 1 no.

Salt, to taste

Preparation

• Wash and soak green gram for 1 ½ hour, occasionally draining and soaking with fresh water. 
• Separate the moringa leaves from the stem and wash by soaking in water with one teaspoon of salt. Drain the water through a strainer and set aside. The leaves need not be chopped.

                                    

• Cook green gram in a pressure cooker with 1 cup of water until two whistles blow. If it is not cooked by then, allow cooking until the next whistle. Avoid overcooking, as it might turn mushy. Set aside to release the pressure.
• Coarsely grind the coconut and set aside. 
• Heat oil in a pan and add mustard seeds.
• Once it pops, add onion, garlic, and green chili, and sauté until the onion becomes tender.
• Add turmeric and chili powder, and sauté for a few seconds.
• Add moringa and sauté for two minutes, then cook covered for another two minutes over a low flame.

                                     

• Open the lid and add green gram and salt. Mix well.

                                     

• If your cooked gram retained water, pour it in with the moringa leaves and continue to heat till evaporated. 
• Stir occasionally to avoid burning.
• Mix in crushed coconut and cumin powder.

                                     

• Remove from flame.
• Your moringa green gram stir fry (thoran) is ready. Enjoy this healthy dish with rice or porridge.

Thank you :)

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NB: If you don’t have cumin powder grind coconut along with whole cumin seeds. You can also make homemade cumin powder by dry roasting cumin seeds until dark brown and fragrant. Allow to cool and then grind.