| Prep: 15 mins | Cook: 45 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 300 | 5g | 1g | 50g |
| sugars | fibre | protein | salt |
| 7g | 15g | 18g | 1.5g |
As I reflect on my culinary experiences, one recipe that continues to warm my heart is the Moringa Leaf and Lentil Curry. Ah, just saying the name brings back such beautiful memories and tantalizing flavors. The amalgamation of fresh Moringa leaves with comforting lentils, an array of spices, and a hint of citrus is nothing less than a joyous celebration of diverse ingredients and traditions.
Moringa Leaf & Lentil Curry: A Fusion of Heritage
One of the many reasons I adore this recipe is how beautifully it mirrors my own upbringing and cultural heritage. Growing up in Seattle and having a Japanese background, I’ve been lucky to enjoy a wealth of natural and flavorful ingredients that the Pacific Northwest and Japan have to offer. While this Moringa Leaf and Lentil Curry may not be a traditional dish from my native Japan, the fundamental values it embraces – simplicity, fresh ingredients, and a respect for each component’s unique flavor – are intrinsic to the cooking I grew up with.
The Wholesome Goodness of Moringa and Lentils
Not only is this curry deliciously comforting, but it also boasts an impressive list of health benefits. Lentils, a staple in many vegetarian diets, are a rich source of fiber and protein. They contribute to heart health and prove a steady source of iron and folate. Healthline offers a great overview on the health benefits of lentils, which you may find insightful.
Moringa, on the other hand, happens to be a powerhouse of nutrients. Often referred to as the ‘miracle tree,’ every part of the Moringa plant is edible and nutritious. Its leaves, used in this recipe, are especially rich in vitamins C and A, and also provide substantial amounts of calcium, potassium, and protein. You can learn more about the impressive health benefits of Moringa from Medical News Today.
Dishes to Pair the Moringa Leaf and Lentil Curry With
This curry pairs well with a host of dishes and can easily be the centerpiece of any meal. It’s delightful with freshly steamed Basmati or Jasmine rice, or even with a piece of naan bread. If you are inclined toward a more healthful pairing, try it with quinoa or cauliflower ‘rice.’ Complement the dish with a refreshing salad or a side of roasted vegetables for a truly balanced meal.
No matter how you choose to serve it, I assure you, this Moringa Leaf and Lentil Curry will be at the very heart of your culinary journey. Relishing its enticing blend of flavors and aromas, I am reminded of my own journey and an appreciation for food that transcends borders and cultures.
What You’ll Need
- 2 cups of dried lentils
- 2 tablespoons of vegetable oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon of grated fresh ginger
- 1.5 cups of fresh Moringa leaves
- 1 can of diced tomatoes (14.5 oz)
- 1 teaspoon of turmeric
- 1 teaspoon of cayenne pepper
- 1 tablespoon of curry powder
- 1 teaspoon of ground cumin
- 1 teaspoon of garam masala
- 6 cups of vegetable broth
- Salt to taste
- 2 tablespoons of fresh lemon juice
- Fresh cilantro for garnish
Method
Step One
Begin with rinsing the lentils under running water. Set them aside for them to drain well.
Step Two
In a large pot, heat up the vegetable oil over medium heat. Add the chopped onion and cook until it becomes soft and translucent.
Step Three
Add the minced garlic and grated ginger to the pot. Cook these for about 1 or 2 minutes, stirring frequently so the garlic does not burn.
Step Four
Stir in the fresh moringa leaves and diced tomatoes into the pot. Allow these to simmer until the tomatoes break down and the moringa leaves begin to wilt.
Step Five
Add in the turmeric, cayenne pepper, curry powder, ground cumin and garam masala to the pot. Stir well, allowing the spices to coat the onion, garlic, ginger, tomato and moringa mixture.
Step Six
Pour the vegetable broth into the pot, and add the drained lentils. Stir everything together, and let it come to a boil on high heat. Once boiling, reduce the heat to low, cover the pot and let it simmer until the lentils are tender. This should take about 30 to 40 minutes.
Step Seven
Season your curry to your liking with salt. Stir in fresh lemon juice for some acidity and brightness. If needed, adjust the seasoning and acidity as per your preference.
Step Eight
Serve your Moringa Leaf and Lentil Curry garnished with fresh cilantro. Enjoy this hearty and healthy dish on its own, or paired with any of your favorite grains.
