Drumstick leaf curry
Drumstick leaf curry, also known as Murungai Keerai Kootu, is a traditional South Indian dish made from the leaves of the Moringa tree, typically cooked with lentils, coconut, and mild spices. It is a staple in Tamil Nadu and other parts of South India, often served as a side with rice or flatbreads. The dish is valued for its earthy flavor and nutritional benefits.
🍽️ Nutrition at a glance
This curry is a good source of plant-based protein from lentils and is high in fiber, making it a balanced, low-fat option. A typical serving provides around 150-200 calories and is rich in vitamins A, C, and K, along with minerals like iron and calcium.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 9 g |
| Carbs | 22 g |
| Fat | 7 g |
| Fiber | 6 g |
| Sugar | 4 g |
| Sodium | 350 mg |
| Vitamin A | 3000 IU |
| Vitamin C | 45 mg |
| Vitamin K | 120 mcg |
| Iron | 4.5 mg |
| Calcium | 180 mg |
| Potassium | 450 mg |
| Magnesium | 60 mg |
| Folate | 80 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Drumstick leaves are one of the most nutrient-dense greens in the world, often called a 'superfood' for their high iron and antioxidant content. In South Indian cuisine, they are traditionally used in home remedies for boosting immunity and overall health.
