Chutneys and Dosas, But Make Them With Moringa!Priyanka Vithlani
Relish This Calcium-Packed Moringa Chutney
For moringa chutney:
- 1 tsp cold-pressed coconut oil
- 1 tsp green chili as per taste
- ½ cup moringa drumstick leaves, washed
- ½ cup grated coconut preferably fresh
- 1 small piece of tamarind
- 1 tsp Himalayan pink salt
- 1 tsp organic jaggery
For the tempering:
- 1 tsp cold-pressed coconut oil
- ½ tsp mustard seeds
- ½ tsp sesame seeds
- ½ tsp cumin
- ½ tsp black gram split/urad dal
- ½ tsp asafoetida/hing
- 3 to 5 clean curry leaves
- In a pan, add a few drops of oil.
- Once the oil is heated, add green chili as needed.
- Add cleaned and washed moringa leaves.
- Sauté well for 2 to 3 minutes. Do not overcook.
- Transfer this mixture to a blender.
- Add grated coconut, tamarind, salt, and jaggery.
- Add little water and blend into a fine paste.
- Set aside.
To prepare the tempering:
- In a small heated pan, add oil.
- Once the oil is heated, add mustard, sesame seeds, cumin, urad dal, hing, and curry leaves and sauté well until it sputters.
- Finally, add the tempering to the chutney.
- Enjoy the chutney with idli, dosa, or chilla.
- You can alternatively use moringa powder when fresh moringa leaves are unavailable.
- If you don't have tamarind, replace it with lemon juice or fresh A2 curd.
- Moringa contains as many as 90 bioactive compounds, and almost every vitamin and mineral, making it nothing less than a powerful natural multivitamin.
- It is abundant in protein, calcium, potassium, iron, chromium, magnesium, selenium, and zinc and contains high levels of antioxidants.
- Moringa is a good source of vitamins B1, B2, and B3. It also helps to boost cellular energy and thus works as a great energy booster.
- It is found that the leaves of moringa contain all the essential amino acids, zinc, vitamin C, and other antioxidants that can help boost the immune system.
Have You Tried This Protein-Rich Moringa Dosa?
- ½ cup hand-pounded Sona Masoori rice
- ¼ cup tuvar dal/yellow split pigeon peas
- ¼ cup chana dal/split chickpeas
- 2 tbsp moong dal/whole mung bean
- 2 tbsp yellow moong dal/yellow lentil
- 4 tbsp split urad dal/split skinless black lentil
- 4 tbsp poha/beaten rice, presoaked and powdered
- 1 cup moringa leaves
- 1 tsp asafoetida/hing
- 1/2 tsp turmeric
- 2 red chilies, soaked in 2 tbsp of water for 30 minutes
- Salt as per taste
- 2 tsp or more A2 ghee – for making the dosa
- Soak the rice and dal separately for 5 to 6 hours. Mix the soaked rice and dal after this.
- Grind the soaked rice and dal using the mixer. Mix the soaked red chilies, asafoetida, turmeric, and salt. Add water as required and grind until a thick batter consistency is obtained.
- In a pan, over a low flame, heat about ½ tsp A2 ghee.
- Add moringa leaves and cook till they soften a bit. Once done, add them to the batter.
- Cover the batter and leave aside for 30 minutes.
- Now, heat a tawa/pan.
- Add a few drops of ghee and grease the surface well.
- Add a ladle of batter in the center of the pan and spread it finely.
- Let it cook for about 2 minutes.
- Once the dosa is golden brown, flip the dosa over and let it cook for another minute.
- Serve the lentil dosa with Moringa chutney/ chutney of your choice.
Recipe tips and Variations:
- We can also add jowar rava or ragi rava for a variation.
- Adding grated beetroot or puréed spinach too gives an extra flavor and adds to the nutritional value.
- When moringa is unavailable, add fenugreek, dill, or coriander leaves as per the availability.
- Replacing rice with different kinds of millet can make it tastier and healthier. We need not ferment the batter in this recipe.
- The leftover batter can be stored in the refrigerator and used for 2 to 3 days.
- It is an excellent protein-rich breakfast for all ages.
- Moringa not only provides iron but is also rich in protein, Vitamin A, and B complex, and minerals.
- Moringa is a rich source of the amino acid tryptophan, hence it improves neurotransmitter functions including those that produce the “feel good” hormone serotonin.
- Chlorogenic acid, the potent antioxidant, is known to manage blood sugar levels by allowing cells to take up or release glucose as needed.
- The leaves of the moringa tree are known to contain a bio-active compound called niazimicin B which can inhibit tumor growth.
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I need moringa powder
You can shop for it on our ethical wellness platform here: https://www.youcarelifestyle.com/search/moringa%20powder
Excellent recipe.. Thanks Luke
Most welcome. Hope you relished it. Try it, click a picture and tag me and my team on Instagram @luke_coutinho @youcare_by_luke.coutinho.
Happy new year Luke n Team.
I enjoyed reading the recipes. I bought millet flour n first day no milk or yogurt. I live in a village where there are no Asians shops. I am the only chocolate person here.
Have you got a recipe how to make millet rotis. Mine were vere hard n ugly. Thank you Caring Dr Luke.
Shopping was easier when we lived in Cosmopolitan London.
Look forward to get an acknowledgement.
We are suffering from severe Flu. Made spiced T with ginger. Cinnamon. Elaiti n Citronelle.
Do you have a specific recipe please +? Coughing up phlegm. A lot of elderly people like us have got the Flu despite having had flu jab.
New Year hugs from Sabita xxx
Hi Sabita, Happy New Year to you too.
You can check out my recipe for Finger Millet or Nachni Rotis here: https://lukecoutinho.com/blog/recipe-corner/finger-millet-2-ways-calcium-packed-rotis-to-protein-bites/
Have also done concoctions to keep cough, cold and congestion at bay. Check them out here: https://lukecoutinho.com/blog/lifestyle-en/cold-cough-flu-home-remedies/