🌿 Murungai Keerai (Drumstick Leaves / Moringa)🌿

🌿 Drumstick Leaves / Moringa

(Murungai Keerai / Sahjan Patta / Munag Aakulu)

🏺 Traditional & Cultural Significance

🌿 Murungai Keerai (Moringa leaves) holds a special place in South Indian, especially Tamil Nadu, households. For generations, it has been part of daily meals, valued not only for its taste 😋 but also for its medicinal properties 💊.

In Tamil culture, Murungai Keerai is considered a strengthening green 💪 (keerai) given to children 👶, new mothers 🤱, and the elderly 👵👴 for vitality.

It is often cooked during harvest season 🌾 when fresh leaves are abundant, symbolizing health ❤️ and nourishment 🥗.

Many households believe eating Murungai Keerai regularly helps the body adapt to seasonal changes 🌦️ and keeps away fatigue 😴.

In traditional Siddha and Ayurvedic medicine 🕉️, these leaves are prescribed as a cure for weakness, digestive issues 🤢, and anemia 🩸.

They are also part of postpartum diets in Tamil Nadu, believed to improve lactation 🍼 and restore energy ⚡.

In short, Murungai Keerai is not just food — it is heritage on a plate 🍽️, connecting modern kitchens 🏡 to age-old wisdom 📜.

✨ Health Benefits of Murungai Keerai

Murungai Keerai is often called the “Miracle Leaf” or “Superfood” because of its extraordinary nutritional profile.

• 🩸 Rich in Iron – Prevents anemia and improves hemoglobin levels.

• 🦴 High Calcium & Vitamin K – Supports strong bones and teeth.

• 💪 Immunity Booster – Vitamin C, antioxidants, and zinc help fight infections.

• ⚡ Natural Energy Source – Provides stamina and reduces tiredness.

• 🌱 Detox & Digestion – Fiber aids gut health and acts as a natural detoxifier.

• 💇‍♀️ Skin & Hair Health – Nutrients promote glowing skin and strong hair.

• 💚 Heart Friendly – Helps regulate blood pressure and cholesterol.

• 🍼 Postpartum Recovery – Traditionally given to new mothers to restore strength and improve milk supply.

💡 No wonder Murungai Keerai is called “Poor Man’s Spinach, Rich Man’s Superfood” — it is humble, affordable, and powerful

Murungai Keerai Poriyal (Drumstick Leaves Stir Fry / Sabji) -- Method 1

🌿 Ingredients

• 🌿 2 cups fresh drumstick leaves (cleaned & washed)

• 🌶️ 3 green chilies (increase if you like it spicier)

• 🥜 50 gm peanuts

• 🧄 5 garlic pieces

• 💧 3 tbsp water

• 🧂 Salt to taste

🥘 Method

• Prepare the mix,

  • Take a pan and roast the 🥜 peanuts until golden brown.

  • Add 🌶️ red chili at the end, then remove and let it cool.

• Grind the mixture,

  • Once cooled, transfer the peanuts and chili to a grinder/jar.

  • Add 🧄 garlic pieces.

  • Grind lightly — keep it slightly coarse, not too smooth.

• Cook the drumstick leaves,

  • Heat 💧 3 tbsp water in a pan.

  • Add 🧂 salt to taste.

  • Add 🌿 drumstick leaves, mix once, cover the pan, and let it cook for 4–5 minutes.

  • Remove the lid, mix well, and turn off the gas.

• Combine & serve,

  • Add the ground peanut-garlic-chili mixture to the pan.

  • Mix well once, and your dish is ready to serve! 🍽️

Murungai Keerai Poriyal (Drumstick Leaves Stir Fry / Sabji) -- Method 2

🌿 Ingredients

• 2 cups fresh drumstick leaves (cleaned & washed)

• 1 medium onion 🧅 (finely chopped)

• 2 green chilies 🌶️ (slit)

• 3 tbsp grated coconut 🥥

• 1/2 tsp mustard seeds

• 1 tsp urad dal

• 1 dry red chili 🌶️ (optional)

• Few curry leaves 🌿

• 2 tsp oil

• Salt 🧂 to taste

🥘 Method

• Prepare the base,

  • Heat 🛢️ 2 tsp oil in a pan.

  • Add 🌱 mustard seeds, let them splutter.

  • Add 1 tsp urad dal, 🌶️ dry red chili, and curry leaves; sauté for a few seconds.

• Add the veggies,

  • Add 🧅 chopped onion and 🌶️ green chilies; fry until onion turns soft.

  • Add 🌿 drumstick leaves and 🧂 salt to taste.

• Cook the leaves,

  • Sprinkle 💧 a little water.

  • Cover the pan and cook on low flame for 4-5 minutes until leaves soften.

• Finish & serve,

  • Add 🥥 grated coconut, mix well, and turn off the gas.

  • Serve hot with steamed rice 🍚.

Murungai Keerai Kootu (Drumstick Leaves with Lentils)

🌿 Ingredients

• 1 cup toor dal (pigeon peas)

• 2 cups drumstick leaves 🌿

• 1 medium onion 🧅 (finely chopped)

• 2 tomato 🍅 (chopped)

• 2–3 garlic cloves 🧄

• 1 tsp turmeric powder

• 2 tsp sambar powder

• 1/2 tsp mustard seeds

• 1 tsp urad dal

• 1 dry red chili 🌶️

• Few curry leaves 🌿

• 2 tsp oil

• Salt 🧂 to taste

• 2–3 cups water

🥘 Method

• Cook the dal,

  • Pressure cook 1 cup toor dal with 1 tsp turmeric, 🧄 garlic, 🍅 chopped tomato and 💧 2 cups water until soft.

  • Mash lightly and keep aside.

• Prepare the tempering:

  • Heat 🛢️ 2 tsp oil in a pan.

  • Add 🌱 mustard seeds, 1 tsp urad dal, 🌶️ red chili, and curry leaves, sauté.

  • Add 🧅 chopped onion, fry until onion turns soft.

• Add the greens:

  • Add 🌿 drumstick leaves and cook for 3–4 minutes.

• Combine & simmer:

  • Add the cooked dal, 2 tsp sambar powder, 🧂 salt, and 1 cup water.

  • Mix well and simmer for 5 minutes.

• Serve:

  • A comforting side for steamed rice 🍚 with ghee 🧈.

Murungai Keerai Soup (Moringa Leaf Soup / Rasam Style)

🌿 Ingredients

• 1 cup drumstick leaves 🌿

• 1 onion 🧅 (sliced)

• 1 tomato 🍅 (chopped)

• 3–4 garlic cloves 🧄 (crushed)

• 1 tsp cumin seeds

• 1 tsp black peppercorns

• 1/4 tsp turmeric powder

• 4 cups water

• Salt 🧂 to taste

🥘 Method

• Boil the base,

  • In a pan, add 💧 4 cups water.

  • Add 🧅 sliced onion, 🍅 chopped tomato, 🧄 crushed garlic, and 1/4 tsp turmeric.

  • Boil for 10 minutes.

• Add the greens,

  • Add 🌿 drumstick leaves and simmer for 5 minutes.

• Spice it up,

  • Grind 1 tsp cumin + 1 tsp peppercorns.

  • Add to the soup and mix well.

• Finish & serve,

  • Simmer for 2 minutes.

  • Optionally strain and serve hot in bowls 🍵.

✅ Great for immunity 💪 and digestion 🌱.

Murungai Keerai Adai (Lentil Pancake with Drumstick Leaves)

🌿 Ingredients

• 1 cup raw rice

• 1/4 cup toor dal

• 1/4 cup chana dal

• 1/4 cup urad dal

• 1/4 cup moong dal

• 2 cups drumstick leaves 🌿 (finely chopped)

• 2 dry red chilies 🌶️

• 1 tsp cumin seeds

• 1/2 tsp fennel seeds

• 1/2 inch ginger (grated)

• Salt 🧂 to taste

• Oil for cooking

🥘 Method

• Prepare the batter,

  • Soak 1 cup rice + 1/4 cup each of toor dal, chana dal, urad dal, and moong dal for 2–3 hrs.

  • Grind with 🌶️ dry red chilies, 1 tsp cumin, 1/2 tsp fennel, and a piece of ginger into a coarse batter.

• Add the greens,

  • Add 🧂 salt and 🌿 chopped drumstick leaves (2 cups).

  • Mix well into the batter.

• Cook the adai,

  • Heat a tawa and pour a ladle of batter.

  • Spread thick like a dosa.

  • Drizzle 🛢️ oil around the edges.

  • Cook until golden brown on both sides.

• Serve,

  • Tastes delicious with 🥥 coconut chutney or 🍯 jaggery.