முருங்கை கீரை பொரியல்

Ingredients

• 2 tablespoons Horse Gram (Urad Dal) (dry, soaked in water for 1 hour then drained)
• 2 tablespoons Sesame Oil (neutral oil with high smoke point; can use any vegetable oil)
• 4 pieces Dried Red Chilies (whole, broken before adding)
• 1 teaspoon Mustard Seeds (whole)
• 1 tablespoon Garlic Paste (soft, freshly minced)
• 3 pieces Green Chilies (slit lengthwise)
• 1 handful Curry Leaves (fresh)
• 2 medium Onion (thinly sliced)
• 1 teaspoon Turmeric Powder (ground)
• ½ teaspoon Red Chili Powder (adjust to heat preference)
• 1 teaspoon Fenugreek Powder (perungayam, adds slight bitterness)
• 1 teaspoon Salt (or to taste)
• 0.5 kilogram Moringa Leaves (Murungai Keerai) (fresh, washed and roughly chopped)
• 1 handful Grated Coconut (freshly grated)

Instructions

1. Soak Horse Gram

   Place 2 Tbsp of dry horse gram in a saucepan, cover with water and let soak for 1 hour. Drain before using.

   Time: PT1H

2. Prepare All Ingredients

   Wash moringa leaves thoroughly and roughly chop. Slice 2 onions thinly, slit 3 green chilies, mince garlic into a tablespoon of paste, grate a handful of fresh coconut, and set aside curry leaves.

   Time: PT10M

3. Temper Spices

   Heat 2 Tbsp sesame oil in the non‑stick pan over medium heat. Add 4 broken dried red chilies and 1 tsp mustard seeds; fry until the seeds start to pop.

   Time: PT1M

   Temperature: Medium heat

4. Add Aromatics

   Stir in 1 Tbsp garlic paste, the slit green chilies, and the handful of curry leaves. Sauté for about 1 minute.

   Time: PT1M

   Temperature: Medium heat

5. Fry Onions

   Add the sliced onions to the pan and fry, stirring frequently, until they turn a light golden‑brown color.

   Time: PT6M

   Temperature: Medium heat

6. Introduce Horse Gram

   Add the drained horse gram and the whole onion‑spice mixture back into the pan. Stir‑fry for 2 minutes to combine flavors.

   Time: PT2M

   Temperature: Medium heat

7. Season

   Sprinkle 1 tsp salt, 1 tsp turmeric powder, ½ tsp red chili powder, and 1 tsp fenugreek powder. Mix quickly for 30 seconds.

   Time: PT30S

   Temperature: Medium heat

8. Cook Moringa Leaves

   Add the chopped moringa leaves. Stir‑fry, covering the pan for the first 2 minutes, then uncover and continue for another 6 minutes until the leaves are wilted and the excess moisture evaporates.

   Time: PT8M

   Temperature: Medium heat

9. Finish with Coconut

   Stir in the fresh grated coconut and mix for 1 minute until evenly distributed. Turn off the heat.

   Time: PT1M

Nutrition Facts

Calories

230

Protein

8 g

Carbohydrates

15 g

Fat

15 g

Fiber

5 g