Red Lentil and Split Mung w/ Moringa Leaves

one pot mealgluten freecurries & entrees
Written By Shivani S

I love a protein-packed one pot meal loaded with greens! Especially, when it's made with ultra nutritious moringa.

There is a reason why moringa tree is call a ‘miracle tree’. Moringa leaves are rich in vitamins A, C, B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 and Folate.They are full of magnesium, iron, calcium, phosphorus, and zinc. One cup of moringa leaves will contain 2 grams of protein, magnesium (8% RDA), Vitamin B6 (19% RDA), Iron (11 % RDA), Riboflavin (11% RDA)  and Vitamin A (9 % of the RDA). 18 of the total 20 amino acids are available from moringa leaves. They lower cholesterol, blood sugar, fight inflammation, protect liver and still the list of their benefits hasn’t exhausted! You can read up all about it in the research paper linked here.

When introducing a new ingredient, I find it best to slowly increase it's proportion to the meals. So I used a combination of spinach along with moringa leaves.

YOU WILL NEED

  • 1 tablespoon oil

  • 1/2 teaspoon cumin

  • 2 green chillies

  • 1 stalk green garlic - green part and bulb chopped separately OR 2 medium garlic cloves minced

  • 4 cups water

  • 1/4 cup red lentil (masoor daal)

  • 3/4 cup split mung

  • 1/4 teaspoon turmeric 

  • 1 teaspoon salt

  • 1 cup spinach leaves

  • 1 cup fresh moringa (drumstick) leaves  or 1tsp moringa powder

METHOD

  • Rinse and soak red lentil and split mung in plenty of water for at least 2 hours. Drain the water and set aside.

  • If using fresh moringa leaves, wash and separate the leaves from the branches and chop them.

  • Finely chop spinach leaves.

  • Slit and de-seed green chillies. Take the green garlic and separate the bulb from the green part, and chop them individually.

Red Lentil & Split Mung

Green Garlic - greens and bulb chopped separately

  • Heat a dutch oven or large pot, add oil and cumin over medium-high heat. Once the cumin splutters, add the chopped bulb part of green garlic and chilies. Sauté until fragrant.

  • Add the drained lentils, roast for 30 seconds. Add turmeric, salt and water.

Cumin, green chili & green garlic in hot oil

With lentils added

  • Boil for about 10 minutes on high. Remove any foamy scum that floats on top. Cover and cook on medium-high for another 20 minutes until the lentils are soft, but not completely mushy.

  • Add chopped spinach, fresh garlic greens, and moringa leaves. Cover and let it simmer for another 5 minutes.

Moringa Leaves

Shivani S
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