Munagaku Pappu is a classic Andhra-style recipe made with toor dal and fresh drumstick leaves. It is wholesome, flavorful, and loaded with nutrients, making it perfect for daily meals with hot rice and ghee.
Drumstick leaves, also known as moringa or munagaku, are a powerhouse of nutrition offering multiple health benefits. Rich in vitamins A, C, and B-complex, along with essential minerals like calcium, iron, and magnesium, they help boost immunity, improve bone health, and support energy metabolism. Their high antioxidant content protects the body from oxidative stress, while their anti-inflammatory properties aid in reducing inflammation and managing joint pain. Drumstick leaves also help regulate blood sugar levels, support heart health by lowering cholesterol, and promote healthy digestion due to their fiber content, making them a valuable addition to any balanced diet.
Ingredients
- Toor dal – ½ cup
- Drumstick leaves (Munagaku) – 1 cup
- Onion – 1 small, finely chopped
- Tomato – 1, chopped
- Green chilies – 2, slit
- Turmeric powder – ¼ tsp
- Red chilli powder – ½ tsp (adjust to taste)
- Tamarind – small lemon-sized (soaked in water)
- Salt – to taste
- Water – as needed
- Oil or ghee – 2 tsp
- Mustard seeds – ½ tsp
- Cumin seeds – ½ tsp
- Dry red chilies – 1–2
- Garlic – 3–4 cloves, crushed (optional)
- Curry leaves – few
- Asafoetida (hing) – a pinch
Preparation Steps
- Cook the dal:
- Wash ½ cup toor dal and pressure cook with 1½ cups water and ¼ tsp turmeric for 3–4 whistles. Mash and keep aside.
- Clean the drumstick leaves:
- Pluck and wash 1 cup drumstick leaves (munagaku). Drain and set aside.
- Prepare tempering (popu):
- In a deep pan, heat 2 tsp oil or ghee.
- Add ½ tsp mustard seeds, ½ tsp cumin seeds, 1–2 dried red chilies, few curry leaves, 3–4 crushed garlic cloves, and a pinch of hing (asafoetida).
- Let them splutter and become aromatic.
- Add aromatics:
- To the tempering, add 1 finely chopped onion, 2 slit green chilies, and sauté until onions turn soft.
- Add 1 chopped tomato and cook until it turns mushy.
- Cook drumstick leaves:
- Add the cleaned drumstick leaves and sauté for 5–10 minutes until wilted.
- Combine with dal:
- Add the mashed dal to the pan.
- Add salt to taste,red chilli powder and a little tamarind extract (optional).
- Simmer for 5–7 minutes, adjusting water to your desired consistency.
- Serve:
- Mix well and serve hot with steamed rice and ghee.
Health Benefits
- Rich in protein (dal) and iron (drumstick leaves).
- Strengthens immunity and improves digestion.
- Helps regulate blood sugar and cholesterol levels.
- High in antioxidants, protecting against cell damage.
- Supports bone health and boosts energy.
Tips
- Always wash drumstick leaves thoroughly as they may have dust.
- Add a little tamarind for tangy taste, or skip if you like mild dal.
- Mash dal well for a creamy texture.
- Use ghee instead of oil in tempering for richer flavor.
Variations
- Moong Dal Version: Use moong dal instead of toor dal for a lighter taste.
- Spicy Version: Add extra green chilies or increase red chilli powder.
- Without Tamarind: Skip tamarind for a simple mild dal.
- Mixed Greens: Combine drumstick leaves with spinach or amaranth leaves for variety.
Who Should Not Eat Drumstick (Moringa) Leaves?
Drumstick leaves are highly nutritious, but some people should limit or avoid them:
1. Pregnant Women (in excess)
- Large amounts may stimulate uterine contractions.
- Small quantities in food are usually safe, but regular heavy consumption is not recommended without medical advice.
2. People with Low Blood Pressure
- Moringa can lower blood pressure, so people already on BP medication or with low BP should eat in moderation.
3. People with Low Blood Sugar or Diabetes on Medication
- Drumstick leaves can reduce blood sugar levels.
- Those taking diabetes medicines should monitor sugar levels to avoid hypoglycemia.
4. People with Thyroid Issues
- Excess consumption may interfere with thyroid function in some individuals, especially those with thyroid disorders.
5. People with Sensitive Stomach
- Eating large quantities may cause gas, loose motions, or stomach upset.
Safe Tip
Eating drumstick leaves 1–2 times a week in normal cooking quantities is generally safe for most people.