Coconut roti made with flour, coconut, salt, and water is a very easy-to-make staple in Sri Lankan cuisine. It has become something I quite enjoy – eating with Pol sambal or Seeni sambal. I wanted to modify the recipe so I could eat this roti and get more nutritional benefits out of it than the traditional recipe. This is my creation.
On top of traditional ingredients, I added these items with high nutritional benefits.
Mix these (I basically just dumped a few amounts of each above items into the mix) with 1 cup flour, 3/4 cup coconut, 1/2 chopped onion, 1 tsp Himalaya salt, and water. I use olive oil for cooking them on a Cast Iron skillet, which makes it not stick as much to my hands. Turns out this modification does not take any longer than making the normal Roti 🙂
I also discovered; as soon as it’s cooked, and is still hot, adding several slices of Tillamook cheese and Pol Sambal between 2 Rotis and making sort of a sandwich, makes it taste amazing!
Growing up in Sri Lanka my mother would go outside and pick Kathuru Murunga leaves and flowers and make a sambol. This was very much a common occurrence throughout the country of Sri Lanka known for its citizens eating an insane variety and amounts of vegetables. It is amazing my parents knew intuitively, sort of passed on knowledge from past generations, that Kathuru murunga was enormously beneficial to human body in various ways. Murunga is also used in Ayurveda medicine.
Recently during a visit to close by India Supermarket, to my surprise, I found fresh Murunga leaves. After more than 10 years, I reconnected with this amazing super leaves and added it into my diet right away.
Kathuru murunga or for short Murunga is the name commonly used to call this amazing plant in Sri Lanka, while its scientific name is Moringa Oleifera.
Edible Parts of Moringa Tree
Leaves – In the west, they have marketed leaves as a superfood and leaves are dried and powdered and sold as capsules, oil, and dry leaves. I believe, once you dry the living leaves the energy is gone from it and it is inferior to the fresh living leaves.
Flower (Kathurumurunga Mal) – In Sri Lanka, people pick the Kathuru Murunga flower and make a sambol and serve it fresh. It is very tasty.
Drumstick (Murunga) – Is the fruit from the Moringa tree and in Sri Lanka people scrap the outter layer a little and cut into pieces and cook it into a delicious curry with coconut milk.
Health Benefits of Murunga/ Moringa
According to healthline these are some of many health benefits discovered by science thus far. It has Protein (2g), Vit B6, Vit C, Iron, B2, Vit A, Magnesium. Rich in antioxidants and anti-inflammatories, lower blood sugar, reduce inflammation, lower cholesterol, and protect again Arsenic toxicity. Also known as “the miracle tree” for 1000s of years for its healing benefits. And of course when eaten as live plant and combined with other spices and herbs these benefits will multiply.
Best Way I found to eat Murunga/ Moringa Leaves
The tastiest and the best way to eat Murunga leaves fresh, is as a sambol. Below is my re-creation of the delicious sambol, that has a bit sweeter taste to it as well. It is a mix of Moringa leaves, onions, shredded coconut, ginger, and salt.
I found the sambol recipe done to perfection by Ape Amma youtube channel. (it is in sinhala)
Coconut flakes 3 tbsp Medium Red onion – chopped 1/2 Chilies flakes 1tsp Green chilies – chopped x1 Black pepper powder 1/4tsp Ginger 1/2 inch + murunga leaves as much as you want
Put all this in a food processor Once blended well add Lime juice 2tsp and Salt to taste