Superfood Moringa

Drumstick leaves aka moringa, which have been used in Indian cuisine for ages, is the new superfood. The moringa oleifera plant is often referred to as the ‘miracle tree’ because of its medicinal benefits. Moringa leaves are rich in iron, calcium, potassium, vitamin A and B vitamins. They help to nourish skin and hair, protect against oedema and cancer and have antibacterial, antifungal and antimicrobial properties. Moringa leaves can be used in different types of preparations, from soups and salads to omelettes and gravies.

Belcia Prakash

Moringa soup (4 servings)

Ingredients

• 1 chopped carrot
• 2-3 small onions
• 1 chopped tomato
• ½ chopped beetroot
• 5 chopped beans
• 1 sprig coriander leaves
• moringa (drumstick) leaves
• ½ tsp cumin
• 5 peppercorns
• 2 pinch turmeric powder
• Ginger and garlic

Preparation guide

• Pressure cook chopped carrot, onion, tomato, beetroot, beans and moringa in five cups of water.
• Add cumin, peppercorns, turmeric powder, ginger and garlic.
• Cook for five whistles in the pressure cooker and serve hot!

Health benefits

The selected vegetables and moringa are rich in vitamins A, C, E and K, protein, iron and folate. They build body immunity against ailments such as the common cold, fever, food poisoning, high blood pressure, and diabetes.

Moringa and rajma salad (2 servings)

Ingredients

• 2 cups kidney beans (rajma)
• 1 cup moringa
• ½ chopped cucumber
• 1 chopped tomato
• 1 chopped onion
• 1 tsp lemon juice
• Chaat masala
• Coriander leaves
• Salt and pepper to taste

Preparation guide

• Soak the kidney beans in water for 6-8 hours.
• Drain the water and pressure cook the beans in three cups of water for one whistle.
• Transfer the beans to a bowl and add the finely chopped vegetables, moringa, lemon juice, chaat masala, coriander leaves, salt and pepper.
• Mix well and serve on a platter.

Health benefits

Calcium, protein, iron, and amino acids present in moringa leaves boost muscle and bone growth and development. They also soothe stomach disorders such as constipation, gastritis, and ulcerative colitis, and reduce the risk of kidney stones.

Moringa spread (3 servings)

Ingredients

• Sliced loaf of bread (preferably wheat)
• 7 pods of garlic
• 2 tbsp butter
• Parsley/coriander leaves
• ½ cup moringa leaves
• Red chilli flakes and oregano

Preparation guide

• Mince the garlic finely. Chop the parsley/coriander leaves into tiny bits.
• Mix 2 tbsp butter, minced garlic, moringa leaves, and parsley/coriander.
• Spread the mixture on the bread.
• Roast the bread slices on a hot pan or tawa until light brown.
• Sprinkle chilli flakes and oregano. Serve hot.

Health benefits

The combination of garlic and moringa helps stimulate the immune system, regulates blood sugar levels and prevents heart disease.

Moringa omelette (1 serving)

Ingredients

• 1 egg
• ½ cup moringa leaves
• 1 chopped onion
• 1 tsp oil
• 1 small green chilli
• Salt and pepper
• 1 cheese slice
• ¼ tomato

Preparation guide

• Chop moringa leaves, chillies and onions into tiny pieces, and add to egg.
• Add salt and pepper
• Beat the contents in a bowl until frothy.
• Pour one teaspoon of oil into a pan and fry the mix.
• Chop tomato into tiny pieces and set aside.
• After the omelette is cooked on both sides, grate the cheese slice and sprinkle on top. Sprinkle pepper and strew tomato bits as well.
• Once the cheese melts, serve hot!

Health benefits

This is a nutritious treat rich in iron, vitamins A, B, D and E, proteins, good cholesterol, and amino acids. It promotes heart health, good eyesight, prevents fatigue, reduces weight, and enhances cognitive functions.

Also read: Healthy Indian breakfasts