Moringa Dal
Moringa Dal is a nutritious Indian lentil stew that combines protein-rich lentils with the leaves of the moringa tree, often called the 'drumstick tree'. It typically features yellow lentils (like moong or toor dal), fresh or dried moringa leaves, tomatoes, onions, and a blend of spices tempered in oil or ghee. This humble, everyday dish is popular across South Asia and is celebrated for its incredible nutritional profile.
🍽️ Nutrition at a glance
This dish is a balanced, protein-packed meal that is high in plant-based protein and fiber while being relatively low in fat. It is an exceptional source of iron, calcium, vitamin A, and vitamin C, with a typical serving containing approximately 250-300 calories.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 14 g |
| Carbs | 40 g |
| Fat | 6 g |
| Fiber | 8 g |
| Sugar | 5 g |
| Sodium | 450 mg |
| Iron | 4.5 mg |
| Calcium | 180 mg |
| Vitamin A | 350 µg RAE |
| Vitamin C | 25 mg |
| Potassium | 550 mg |
| Magnesium | 60 mg |
| Folate | 120 µg |
| Vitamin B6 | 0.4 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Moringa leaves are considered a 'superfood' due to their remarkably high concentration of vitamins and minerals, making this dal a nutritional powerhouse. Culturally, it's a prime example of traditional wisdom using locally available, sustainable plants to create deeply nourishing food.
