Moringa leaves stir fry , a nutty earthy tasting highly nutritious, iron-rich green stir fry mildly spiced and balanced with coconut flavor. Moringa tree grows in tropical climate and found in most Kerala homes with backyard. This naturally VEGAN stir fry is a typical Kerala style thoran called 'muringa ela thoran' , a basic everyday side dish made with fresh Moringa leaves. As always pairing any vegetable with fresh coconut makes it a match made in heaven!
JUMP TO
- Ingredients list
- Moringa leaves recipe FAQS
- Health benefits of moringa leaves
- Steps to cook moringa leaves stir fry
- Other moringa pod / drumstick recipes
- Moringa leaves caution
The flavor of fresh moringa leaves can vary depending on how it is prepared and cooked. Lightly sautéed or stir-fried its flavor becomes milder and more pleasant, making it a popular ingredient in many different cuisines around the world.
The taste of moringa leaves just by itself may be a little pungent or bitter for those who have never tried them before. However, adding other flavor enhancing ingredients like coconut, potato or egg makes it taste nutty and delicious. The unique flavor profile and high nutritional value makes this fresh cooked moringa leaves a great addition to any diet. It can be easily incorporated into a variety of dishes to add flavor, texture, and nutritional benefits.
A regular tree you will find in our back yard, hence the pods/ drumstick and leaves are used in cooking everyday curries and stir fries has fast gained popularity as a superfood. How interesting is that!
Ingredients list :
- Greens - Moringa leaves, you can replace with kale instead
- Spices - Cumin seeds, paprika powder, mustard seeds paprika etc
- Complimentary flavor - fresh grated coconut, coconut oil and garlic
Moringa leaves recipe FAQs
Tender green leaves are best suited for this recipe. As the leaves mature it tastes bitter and does not digest properly.
Moringa leaves are just like any other edible cooked green leaves. It has a slight bitter and sweet taste. Similar to that of cooked kale leaves. REMEMBER We never eat a raw moringa leaves as it can reduce stomach pain.
Add in soups, stews, omelette, bakes and stir-fries. Lightly saute and add instead of coriander leaves in curries
Freshness of the leaves matters a lot here. The more the leaves sit on the shelf the chances of it getting bitter are more. Moringa leaves loose the nutrient value with heat hence a quick cooking method should be adopted. It is a good idea to add moringa leaves towards the end of the cooking.
Moringa leaf cooks fast when you sprinkle some water on top, cover and allow it to cook in the steam on low heat. This prevents the loss of most of its nutritive value. Over cooking can result in dry bitter tasting leaves.
Most Indian stores in the US carry moringa leaves in the fresh produce section. Packed as a bunch. Pick the freshest and most tender leaves bunch only. Mature and slight wilting will result in bitter tasting inedible leaves. If you can't find moringa leaves use kale leaves as a substitute.
Health benefits of Moringa leaves -
Note : Consult a doctor to check if these green are right for you.
- Rich in Vitamin C that helps in improving eyesight, bone nail and hair strength among other benefits.
- Rich in Minerals like iron, potassium, calicim protein and amino acids that help the body heal and regain muscle strength.
- Helps lactation - Proven to increase breast milk in lactating mothers.
- Fight Inflammation.- May lower fluid swelling redness and pain
- Rich in Antioxidants
- Lower Blood Sugar Levels
- Lowers Cholesterol
- Protects the Liver
Steps to cook moringa leaves stir fry
The only effort needed here is separating the leaves from the stalk.
Do not over cook the leaves as it will oxidize and turn dry and bitter.
- TO SERVE : Serve moringa leaves stir fry with rice, any tart yogurt based curry (Amaranth stem curry ) and spicy non vegetarian dish. (Fish curry) . That makes it a complete meal with carb, protein and veggie and probiotics.
- TO STORE: Place leftovers in an airtight storage container in the refrigerator for up to 2 days.
- TO REHEAT: Moringa leaves stir fry can be had at room temperature or microwaved fro few second
- TO MAKE AHEAD: Separate the moringa leaves from stalks and refrigerate. Cook the next day itself as the leaves turn bitter if left in the fridge for a long time.
Other moringa pods / drumstick traditional must try recipes :
- Drumstick and tomato curry
- Lentil and vegetable curry
- Ashgourd and drumstick avial (a traditional Kerala preparation)
- Fish curry with drumstick
Moringa leaves stir fry
Ingredients
- 1 bunch Moringa leaves
- 2-3 tsp Coconut oil
- 1/2 tsp Mustard seeds
- 2 Whole red chili
- Grated coconut
- 1 clove Garlic
- 1/2 tsp Cumin seeds
- 1/2 tsp Turmeric powder
- tsp Paprika powder
Instructions
- Separate the leaf from stalk very carefully as the stalks induce stomach aches. Wash the leaves couple of times. Drain the water and keep aside.
- Meanwhile coarsely crush the coconut ,cumin, garlic, turmeric powder and salt together
- Heat a wide bottom pan add coconut oil when it heats up add the mustard seeds, when it splutters add the whole dried chilies split into two. Now add the moringa leaves saute it for a minute in medium heat. Cover and cook for 2 minutes. Reduce the heat when the leaves have slightly wilted. Make a well in the center and add the coarsely ground coconut mixture in the middle cover the top withe moringa leaves. cover and cook for 4-5 minutes.
- Remove cover and check if the leaves have become soft else cook for another two minutes.Give everything a good mix until its well combined. The moringa stir fry can be served immediately with rice and other curries.
Notes
-
- TO STORE: Place leftovers in an airtight storage container in the refrigerator for up to 2 days.
- TO REHEAT: Moringa leaves stir fry can be had at room temperature or microwaved fro few second
- TO MAKE AHEAD: Separate the moringa leaves from stalks and refrigerate. Cook the next day itself as the leaves turn bitter if left in the fridge for a long time.
Nutrition
Moringa leaves caution :
While moringa leaves are generally considered safe to eat and offer a range of health benefits, there are a few things you should be aware of when consuming them:
- Don't eat raw moringa leaves - Raw moringa leaves can be difficult to digest.
- Avoid consuming excessive amounts - While moringa leaves are nutritious, consuming large amount (like a large bowl of salad ) can cause stomach upset, diarrhea, and other digestive issues.
- Don't use moringa leaves as a substitute for medication - Please do not self-treat yourself.
- Consume moringa leaves during day time avoid consumption at night.
Do try this simple moringa greens recipe.
Meena
Leave a Reply