Drumstick Leaf and Pod Dal
Drumstick Leaf and Pod Dal is a nutritious South Indian lentil dish made with split pigeon peas (toor dal) cooked with tender drumstick leaves (moringa) and drumstick pods. It is a staple home-style preparation, often tempered with mustard seeds, curry leaves, and a touch of turmeric for flavor and color.
🍽️ Nutrition at a glance
This dish is a balanced, high-protein, high-fiber meal with moderate carbohydrates and minimal fat. It is an excellent source of iron, calcium, and vitamins A and C, with a typical serving providing around 250-300 kcal.
Nutrition breakdown
| Calories | 270 kcal |
| Protein | 14 g |
| Carbs | 42 g |
| Fat | 4 g |
| Fiber | 12 g |
| Sugar | 5 g |
| Sodium | 380 mg |
| Iron | 4.5 mg |
| Calcium | 180 mg |
| Potassium | 520 mg |
| Vitamin A | 450 µg RAE |
| Vitamin C | 35 mg |
| Folate | 120 µg |
| Magnesium | 65 mg |
| Phosphorus | 200 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
What makes this dish unique is its use of moringa (drumstick) leaves and pods, which are considered a 'superfood' in many cultures for their exceptional nutrient density. It's a classic example of how traditional Indian cuisine naturally incorporates highly medicinal plants into everyday meals.
