Moringa Coconut Dal
This fragrant, softly spiced lentil dal or soup is not only tasty and nutritious but is also an easy ‘one pot’ dish that’s ready to serve in under an hour.
Adapted from a classic South Indian dish, Murungakeerai paruppu, this dal provides a double dose of plant-based protein from both red lentils and moringa leaves. Known as the ‘Queens of Greens’, moringa leaves are packed with 18 amino acids including all 9 essential amino acids as well as being rich in calcium, iron, vitamins and antioxidants. If fresh moringa leaves are not available, use moringa leaf powder and add spinach or kale for additional colour and texture.
Combined with creamy coconut milk, turmeric and ginger, this is a nourishing, light supper dish served with basmati rice, roti or chapatti. You can store leftovers in the fridge for 2-3 days or freeze for up to 3 months (defrost overnight in the fridge when required).
Reheat leftovers or defrosted dal in a pan on top of the stove with a good splash of water. Bring to a simmer stirring frequently and let it bubble for 5 minutes adding more water to achieve your preferred consistency.
Wash lentils in several changes of water and check for any small stones. Drain. No need to soak.
Heat the olive oil in a saucepan (3 litre/12 cup capacity) over medium heat, add the onion and fry gently until translucent, about 5 minutes. Add in garlic and ginger and fry for another few minutes to release the aroma. Add all the dry spices and cook for another minute, stirring continuously.
Add drained lentils, whole green chili and hot vegetable stock. Bring to the boil, reduce heat and simmer for 5 minutes.
Stir in coconut milk and season with salt and pepper. Cook for 5 minutes then add moringa leaves and cook for a further 10 minutes stirring regularly until the lentils are soft but not mushy.
If using moringa powder instead of leaves, cook coconut milk for 10 minutes, then add the moringa powder stirring until well combined. Then add the kale or spinach and cook until it wilts, about 2 minutes
Remove chilli. Season with salt and pepper.
Serve with basmati rice, roti or chapatti
If you try this, do leave a comment below and let me know how it turns out for you. If you take photos, make sure to tag me @lizqoasisorganics and #lizqoasisorganics on Instagram and Facebook.
Ingredients
Directions
Wash lentils in several changes of water and check for any small stones. Drain. No need to soak.
Heat the olive oil in a saucepan (3 litre/12 cup capacity) over medium heat, add the onion and fry gently until translucent, about 5 minutes. Add in garlic and ginger and fry for another few minutes to release the aroma. Add all the dry spices and cook for another minute, stirring continuously.
Add drained lentils, whole green chili and hot vegetable stock. Bring to the boil, reduce heat and simmer for 5 minutes.
Stir in coconut milk and season with salt and pepper. Cook for 5 minutes then add moringa leaves and cook for a further 10 minutes stirring regularly until the lentils are soft but not mushy.
If using moringa powder instead of leaves, cook coconut milk for 10 minutes, then add the moringa powder stirring until well combined. Then add the kale or spinach and cook until it wilts, about 2 minutes
Remove chilli. Season with salt and pepper.
Serve with basmati rice, roti or chapatti
