Moringa Pulao
Moringa pulao is a very simple, one pot meal. The moringa flowers and leaves along with the addition of moong dhal makes this dish a powerhouse of nutrition. This is the kind of dish that you won’t find in restaurants, but rather in your grandmother’s house.
In case you don’t get moringa flowers, then you can also use only moringa leaves to make this pulao (substitute the quantity of flowers with leaves). It does take a bit of time and effort to remove the leaves from the stems, but I have a hack for this. Wrap the moringa stems with the attached leaves in some newspaper and leave it overnight. The next day, if you shake the stems, the leaves will fall off automatically. You can also store this newspaper packet in the fridge, if you want to use it after a few days. I promise you, the effort is worth it.
Ingredients
Basmati rice – 1 cup
Water – 2 cups (see note 3 for an alternative)
Salt – 1 tsp (or to taste)
Cooking oil – 2 tbsp
Ghee – 2 tbsp (optional)
Moong dhal (split yellow lentils) – 1/2 cup
Fresh Moringa flowers – 2 cups (see note 2)
Fresh Moringa leaves – 1 cup
Carrot (cubed) – 2 medium sized
Cardamom – 2
Cloves – 2
Cinnamon stick – 2 cm piece
Cumin seeds – 1/2 tsp
Star anise – 1
Green chilly (slit) – 3 (or to taste)
Ginger (finely chopped) – 2 tbsp
Lemon juice – 1 tbsp
Onion (julienned) – 2 medium sized
Coriander leaves (chopped) – 3 tbsp
Yield
Serves 3 – 4
Prep time
30 mins
Cook time
25 mins
Method
1) Wash and soak moong dhal in water for 15 mins. Cook the dhal until just done (al dente). Set aside. Wash and drain the moringa flowers and leaves in a colander.
2) Simultaneously, soak 1 cup basmati rice in 2 cups of water for 30 mins.
3) In a wide pan/kadai heat ghee and oil together. Once it is heated a bit, add cumin seeds, cardamom, cloves, cinnamon and star anise. Fry for a minute until fragrant.
4) Add the slit green chillies and chopped ginger. Saute for a minute. Then add onion and a pinch of salt and fry until they’re translucent. Add the moringa flowers and leaves as well and fry for 2 mins more.
5) Now add cooked moong dhal and carrot. Add 1/2 tsp salt and mix. Cover the pan and cook for 3 to 4 mins.
6) After about 4 mins, open the pan and add basmati rice along with the water (see note 3 for an added flavour). Add 1/2 tsp salt and lemon juice and mix well. Cover the pan again and cook on medium heat.
7) After 7 or 8 mins reduce the heat completely, open the pan and mix the Moringa Pulao once. Cover the pan and continue cooking in very minimal heat.
8) After another 7 or 8 mins open the pan and gently mix the rice once.
9) Garnish your Moringa Pulao with coriander leaves. Serve with raitha/plain yoghurt and/or pappad.
Notes
- Cook the dhal in a open pan with enough water until done. Make sure to remove from heat once dhal cooks about three fourths of the way. The rest of the cooking will happen along with the rice. This way the dhal doesn’t get over cooked and become mushy.
- Moringa leaves and flowers can be cleaned well in advance to save time. Store it in an airtight container lined with paper towels and refrigerate. Remove the unwanted small stems attached to the leaves and flowers. This requires some patience, but considering the health benefits of this Moringa Pulao, it’s definitely worth it to spend this time. If you are making this pulao only with moringa leaves, then take 3 cups of cleaned moringa leaves for 1 cup of basmati rice.
- For an added flavour, you can use 1 cup of coconut milk and 1 cup of water to cook this pulao, instead of using only water. The richness and mild sweetness of coconut milk helps to reduce the (very mild) bitterness of moringa leaves and flowers.
- Instead of a combination of oil and ghee, you can omit ghee and make it vegan. You could also use only ghee to make this pulao and it will taste richer. See how to make your own ghee here!
- You can also add a few peppercorns along with the other whole spices to add a little kick to this dish.
- Adding lemon juice helps the rice cook without breaking. Basmati rice cooks pretty fast but also breaks equally fast if you don’t mix the rice gently. So take care when you mix the rice.
- I’ve just used carrots in this Moringa Pulao, but feel free to use other veggies like, fresh beans, peas, corn, cauliflower etc, according to availability or your personal preference.
