If you are looking to include Moringa in your diet then try this Indian vegetarian recipe. Moringa dal is easy to make in an Instant Pot. Vegan & glutrn free. Freezer friendly.
Fistful of chopped cilantrocoriander leaves (optional)
2 cups of water to soak dal (if doing pot in pot with rice)
For cooking rice Pot in Pot method –
½cupricerinsed several times with tap water & drained
¾cupfresh water
Pinchof salt
Instructions
Cooking Moring Dal without rice
If making Chana dal without rice then no need to soak it.
Switch on the Instant pot.
Add oil to the inner pot.
Press sautee mode, once hot add hing, cumin and onions.
Sautee for a minute, until translucent.
Then add in tomatoes and stir for 30 seconds.
Add in all spices, water, dal, salt.
Give it a quick stir.
Secure the instant pot lid with black knob to SEALING position.
Press Manual 12 MINUTES HIGH PRESSURE.
Let the pressure come down naturally. (NPR)
Meanwhile sautee Moringa leaves in a pan on a stovetop with 2 teaspoons oil, some salt and a pinch of red chili powder.
Let it cook for 3-4 minutes stirring occasionally.
Once the silver pin of Instant pot drops Open the lid and stir in the cooked leaves.
Switch on the sautee mode and cook the dal for a minute.
Stir in chopped cilantro.
Just before serving squeeze lemon juice in the dal.
(Note that the dal thickens considerably after cooling.)
If the dal is thick then add ¼ cup water at a time to adjust to preferred consistency.
Serve hot as a soup or with roti/ parathas.
Method for pot in pot cooking dal & rice.
Soak Chana dal 6-8 hours if using pot in pot method with rice.
This is done to match the cooking time of dal with rice.
Switch on the Instant pot.
Add oil to the inner pot.
Press sautee mode, once hot add hing, cumin and onions.
Sautee for a minute, until translucent.
Add in the Moringa leaves and sautee for 1 minute.
Then add in tomatoes and stir for 30 seconds.
Add in all spices, water, dal, salt.
Give it a quick stir.
Place a long leg trivet used for pip cooking.
Then place the rice container over it.
Secure the instant pot lid with black knob to SEALING position.
Press Manual 4 MINUTES HIGH PRESSURE.
Let the pressure come down naturally. (NPR)
Once the silver pin of Instant pot drops Open the lid, take out the rice container with a pot holder.
Now stir in chopped cilantro to the dal.
Just before serving squeeze lemon juice in the dal.
Video
Notes
Nutrition information includes nutrition for only dal. ( Not rice)I have a small below showing a great hack to prepare moringa quickly for cooking.You can just use one type of dal (lentil).No need to soak moong dal as it cooks quickly.It is important to soak chana dal if cooking pot in pot with rice as chana dal takes longer to cook.This is done to match the cooking time of dal with rice.The spice level of this dal is 4 on 5. 5 being hot.Adjust spices to your spice level.Expert Notes-You can use any kind of dal or beans instead of chana & moong dal. (whatever your preference is)Toor dal, red lentil, chickpea, rajma, green lentil goes well with moringa. (Note that the cooking time will vary depending on which lentil or bean used). Important thing is to include Moringa in your diet effortlessly.For making Jain dal, skip onion and garlic.
Storing cooked dal-
This dal freezes well and is great for vegan meal prep.
Moringa dal stays well for upto 2 days in the refrigerator.
You can freeze dal in freezer safe containers for 3 months.
Do not refreeze after thawing. ( You may need to add water to rehydrate the dal for preferred consistency. )
Substitute for Moringa leaves –
No other leafy greens can come close to moringa nutrition wise. But in general, you can swap moringa with Spinach, kale, methi leaves or any other leafy greens that you eat on a regular basis.Many health stores across the world carry moringa powder.You may add that to the dal towards the end and simmer for a minute.The dal won’t look appetizing with dark green specs. But it is still nutritious.