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Muringa ila Thoran/ Moringa leaf stir fry

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Everybody has been anemic at least once in their life time. When we were young, amma and appa took us to our family doctor, he was nice guy but unfortunately died last year. Usually I am the patient, because my sister ate whatever food she got, I was not like that. Amma will tell him about me she is not eating properly and always tired. Then he will check my eyes and blood pressure etc and finally give a lab work of hemoglobin count on blood. As usual it will come back low, and he will say she is anemic I am prescribing some iron tonic for her. Most difficult part is drinking that iron tonic. I will always spit some and drink some. Amma finally found out my trick and started giving home readies to prevent me from getting anemic. 
When I was pregnant with my little princess, and around 30th week of pregnancy doctor told me I am anemic and he prescribed Iron tablets. I was already eating a big pill in the name of prenatal vitamin and in addition to that I have to eat this huge pill. Trust me my condition was like this proverb ( Mongan eiruna pattiyude thalyil thenga veena mathiri means poor dog already in pain and crying instead of that it got a hit from coconut that fell from the tree). At that time I have no Moringa leaf/ Muringa ila in my garden, if I had I would have able to cook and eat more often and it would have helped me not to get anemic. The leaves are highly nutritious, being a significant source of beta-carotene, Vitamin C, protein, iron, and potassium. So ladies if you are pregnant try to add more of this leaves in your diets. The sea weeds, Sweet potato, Swiss chard spinach etc are iron rich vegetable try to add in your diet. If you want read more about iron rich vegetables from here.  Further you have to take iron absorption enhancer like broccoli, orange juice, tomato to increase the absorption of iron. Read more about them from here.
This year we got bounty of Moringa/Muringa leaves from our little plant. So decide to make curry with them whenever possible. Once the weather gets cold I don’t know if they will survive or not. I wish I could get some seeds before the frost comes or I don’t want any frost this year. Any way for that, I have to become weather guy to predict that. My brother in law is weather guy, when I ask him about weather he will say he can tell today’s weather tomorrow correctly. 
One tedious thing about the Moringa leaves is plucking the leaves individually, it is a time taking effort but the end results are worth it. Since it taste bitter as swiss chard, I added some red onion and coconut and used the coconut oil to bring out full flavors. You need to acquired the taste of Moringa leaves either you can love them or hate it. I love them so I make more often depending upon the availability. Here goes the recipe of simple muringa ila thoran.

  Print recipe from here
What you need


Muringa ila/Moringa leaves: 5 cup
Red onion: ½ of one onion
Coconut: ¼ cup ( I used dessicated )
Cumin powder: 1 teaspoon
Urad dal: 1 tablespoon
Chili powder: ¼ teaspoon
Salt : 1 teaspoon
Oil : 1 tablespoon ( I used coconut oil)
Red chilies: 2 no (halved into two)
Mustard seeds: 1/2 teaspoon
Curry leaves: 1 sprig

How I made

Pluck individual moringa/muringa leaves from the stem, and wash and clean the entire leaves in the running water using a colander and set aside.
Heat oil in a pan and add mustard seeds, urad dal and halved red chilies. Once mustard seeds starts spluttering add chopped onion and fry them until they become translucent or change the color. It takes about 6 minutes. To this add washed moringa/muringa leaves and let them cook for another 8 minutes with closed lid. 
Once the moringa leaves are well done add coconut, chili powder, cumin powder and curry leaves and fry for another minute or two and switch off the flame.
Enjoy with rice and curry

Preparation time: 15 minutes
Yield : 3 serving
Verdict: Yummy
Will you make it again: Yes I will


 I am sending this delicious healthy muringa ila thoran to  to Hearth and Soul Hop-Volume 19
”Hearth 

Swathi

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Comments

  1. Sushma Mallya says

    Heard abt this leaf for the first time,but seems very healthy…nice and simple recipe,thanks for sharing swathi

  2. Nithu Bala says

    Healthy thoran..my favou..

  3. sinfullyspicy says

    hey this looks really gorgeous & healthy! Love the color!

  4. aipi says

    Never heeard about this leaf before..thanks a lot for introducing this healthy green Swathi..seems full of goodness n nutrition..the stir fry looks great..beautiful color!

    US Masala

  6. Priya says

    Drumstick leaves thoran looks awesome..love it also i do often this sort of simpy stir fries with this greens..

  7. Rachana says

    A very healthy and delicious stir fry!

  9. Soumya says

    healthy dish…my all time fav…perfect clicks….

  10. Sangi says

    Simple n healthy durmstick leaves thoran..

  11. Pushpa says

    Drumstick leaves thoran looks delicious and healthy Swathi….

    Pushpa @ simplehomefood.com

  12. Silence Sings says

    Thanks a lot for this informative post….very helpful…

  13. Nitha says

    Healthy and delicious one…

  14. Sanghi says

    This is one of my favt dishes dear! Looks perfect and healthy! Do visit my blog! I’m following you, will visit often!;)

  15. Ms.Chitchat says

    Very healthy dish,rightly pointed out by you. Never made thoran,would love to try.

  16. My cooking experiments says

    That’s a lot of info shared.The dish looks delicious and healthy!

  17. Jaisy James says

    wow healthy n delicious dish well go with rice

  18. sanjeeta kk says

    Very healthy and delicious cooked greens.

  20. Abhilash Pillai says

    muringakya thoran … waah! good one Swathi. I was never expecting the old south Indian recipe in blogs. You did a very good work.

  21. Roshan says

    hi swati

    pls check out my blog for a surprise…

    cheers

    roshan

  22. reciperoll.com says

    My fav,miss them here…

  23. Premalatha Aravindhan says

    Healthy recipe,love this kerai ever.

  24. Rumana Rawat says

    looks very tasty:)

  25. RAKS KITCHEN says

    My mom makes this often,but am too lazy to separate the leaves 😉 Never made of my own,but feel like making it now,nice recipe!

  26. Sarah Naveen says

    Mongan irunna pattide thalayil thenga veenu!!! hahahhahaha
    trust me …enikku bhayankara deficiencies undayirunnu kochile…appo dr paranju ithu kazhikkan..i love this..got some this year from cousins garden…yummy stir fy

  27. Sayantani says

    I faced the same difficulty ,I was not anemic but had low hemoglobin count and could not swallow the pill or the syrup…
    what is this leaf? is it curry leaf? looks similar.

  28. Faith says

    I’ve never heard of this, but it sounds delicious and very healthy! Thanks for sharing the info, hopefully I’ll be able to find it here!

  29. Gulmohar says

    Love this…but here I don’t get them 🙁

  30. Panchpakwan says

    Looking healthy thoran…

  31. Jay says

    healthy n nice recipe…love d color..

    Tasty Appetite

  32. Aparna S Mallya says

    Healthy dish and informative post.

  34. Foodie Ann says

    My amma used to make this all the time….a healthy dish…:)
    Cheers, Ann

  35. Yummy Team says

    Enikku muringayila thoranum curryum bhayankara eshtamannu…This thoran looks perfect and delicious, Swathi..

  36. Joanne says

    Hmm I’ve never heard of this leaf but a lot of my friends are anemic so I’ll have to tell them about it! Thanks for all of this info!

  37. Ellie (Almost Bourdain) says

    Very interesting recipe. Thanks for sharing.

  38. Fathima says

    very healthy… love this !

  39. SathyaSridhar says

    murungai keerai u hv cooked very well dear, very healthy iron rich keerai.

  41. Indie.Tea says

    Your thoran looks great.
    Just wondering…do you have any tips on making thoran healthier? I’ve tried reducing the coconut and oil, but it doesnt taste quite right…

  42. Lena Rashmin Raj says

    woww..its a very healthy dish.. i love this thoran..ippol ithinte season aano? . i was goin through my previous posts and saw your comment in one..sorry for the delay in msging…my 8month old princess, Rithika is keeping me busy with her.. you have a wonderful page..happy to follow you..

  44. Swathi says

    Indie.Tea@ Joyti you can increase the taste by adding more onion and use olive oil. Since muring ila has bitter taste it needs to compensated with onion or coconut.

    Lena@ don’t worry i will be visiting your space

  45. Priscilla says

    I never heard of this leaf before, sounds so healthy I would love to try it.

    Have a great day!
    Priscilla

  46. a moderate life says

    Hi Swathi and welcome to the hearth and soul hop! I always love when new bloggers join in so I can check out their blogs and learn about how they cook. I am now following your lovely blog. I too have always been a bit low in the iron and is it any wonder that I crave the dark greens like chard and kale? I thank you so much for introducing me to this new green. I am lucky to have a lovely Indian foods store near at hand and I will go and see if they have it there. Thanks again for linking to the hearth and soul hop. All the best! Alex@amoderatelife

  47. Christy says

    I am often anemic when I am pregnant too and I agree, taking another huge pill stinks! (I love the proverb – perfect!LOL) If you aren’t vegetarian liver is also a good source of iron. Thanks for sharing this with us at the Hearth and Soul Hop!

    http://bit.ly/ahx54h

  48. blindsnz says

    The moringa leaves are an excellent source of nutrition. People commonly boil the tiny leaflets and eat them like spinach. This will help them in increasing nutrition content in the body.

    moringa

  49. tgs nair says

    Muringa undankil marunnu vendaa. Eat muringa Ila in any form everyday…No further medicines required

  50. Unknown says

    where do you buy moringa leaves?

    • Swathi Iyer says

      check in Asian stores.

  51. Yvette Ruiz says

    I have always been told NOT to cook the Moringa leaves above 47 degrees,because it destroys most of the nutrients but you may stir them in or sprinkle the Moringa powder on your food.

  52. Yvette Ruiz says

    I have always been told NOT to cook Moringa leaves above 47 degrees as it will destroy most of the nutrients, however you may stir them in your recipes or sprinkle the powder on your foods.

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