Relish This Calcium-Packed Moringa Chutney

Luke Coutinho (Designed by Priyanka Vithlani, Meal Planning Analyst)
Want to learn to make and relish a chutney that not only proves the antioxidant protection shield but possesses anti-inflammatory properties and helps manage conditions right from diabetes to arthritis? Here's a quick DIY recipe that requires minimum effort yet promises the best taste and nutrition.
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Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Side Dish, Chutney
Cuisine Indian
Servings 3
Calories 157 kcal

Ingredients
  

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

Instructions
 

  • 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.

Power tip/Variation

  • 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.

Notes

  • 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.
 
Safety concerns
The leaves, when used in moderation, are suitable for people of all ages. Make an informed decision. Check with your healthcare provider before adding it to your lifestyle, if you have a medical condition.
Read more about why moringa is miraculous here.

Nutrition

Calories: 157kcalCarbohydrates: 16.2gProtein: 6gFat: 8.2g
Keyword traditional
Tried this recipe?Let us know how it was!

Have You Tried This Protein-Rich Moringa Dosa?

Dosas are top-notch and classic to any South Indian kitchen and bring to mind the lively scenes of grandmothers making a big batch of batter, letting it ferment, and whipping up quick meals for the entire family in minutes. We help you recreate those memories by adding another health boost to your batter with moringa leaves. Make this protein-rich dosa and serve it with tremendous love to your loved ones.
Print Recipe
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Course Breakfast, Snack
Cuisine Indian
Servings 14 dosas
Calories 152 kcal

Ingredients
  

  • 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

Instructions
 

  • 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.

Notes

  • 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.
Disclaimer: Please keep your healthcare provider in the loop before introducing any new food item into your lifestyle, especially if you have a medical health condition or are on medications. In case you are allergic to certain foods, please avoid them. 

Nutrition

Calories: 152kcalCarbohydrates: 24gProtein: 4.9gFat: 2.3g
Keyword traditional
Tried this recipe?Let us know how it was!