7 Moringa Dishes To Incorporate In Your Daily Diet
Image Credit: Moringa Rice | Image Credit: Freepik.com

Summer is here and people witness the arrival of the season through the availability of moringa in the market. Moringa is often regarded as the ‘miracle tree’ and has a myriad of health benefits. Also known as the drumstick, moringa hails from India, Africa, and other tropical regions. Moringa is considered a superfood among all the other foods available on the market in summer.   

Known for its antioxidant properties and bioactive plant compounds, you’ll be surprised to know that almost all parts of the moringa plant are edible. And have nutritional value. The leaves can be consumed raw, cooked, dried, or ground into powder and can be used in smoothies, soups, or as a seasoning. The seeds of moringa are highly beneficial and can be eaten raw or roasted. They are also used in the extraction of oil, known as ben oil, and can be used in cooking. The pods and roots of moringa are also edible.    

This article will provide you with several recipes that can be made out of moringa. Take a look:   

  • Moringa Coconut Chutney  

This chutney features the goodness of moringa leaves combined with the rich flavour of coconut. To make this, fresh moringa leaves are chopped finely and mixed with grated coconut, green chillies, ginger, garlic, and a hint of lemon juice. The chutney is then tempered with mustard seed, curry leaves, and dried red chillies to enhance the aroma and taste. The chutney can be perfectly paired with dosa, idli or even as a spread for sandwiches.   

  • Moringa Raita   

Get a nutritional twist to the regular raita, a traditional yoghurt-based side dish, by adding moringa to it. You can prepare this raita by chopping moringa leaves and mixing them with creamy yoghurt. Season the raita with roasted cumin powder, black salt, and a pinch of chaat masala. With the coming of summer, this cooling moringa raita can be added to complement spicy Indian curries and biryanis, offering a refreshing contrast to the meal.  

  • Moringa Potato Fry  

Potatoes are one of the favourite vegetables of people of all age groups. Adding moringa to potatoes is a great way to enhance the dish’s nutritional value. The recipe features diced potatoes, which are pan-fried until golden brown and are mixed with chopped moringa leaves and a blend of spices like turmeric, cumin, and coriander. This is a dry curry that can be enjoyed with rice, roti, or paratha.    

  • Drumstick Sambar  

Sambar is a staple common in every South Indian household. The dish is made with lentils and vegetables and served with rice, idli, or dosa. Drumstick sambar is crafted with moringa pods, along with a whole lot of vegetables like tomatoes, carrots, and eggplant. The sambar is seasoned with spices and tamarind pulp for a tangy taste. The moringa pods, which are tender and flavourful elevate the taste of this comforting dish.   

  • Moringa Thoran   

Thoran is a traditional Kerala dish that is made by stir-frying vegetables along with grated coconut and spices.  To prepare moringa thoran, the moringa leaves are finely chopped and sauteed with mustard seeds, curry leaves, green chillies, and grated coconut. Along with it, a medley of vegetables like bitter gourd, yam, cabbage, and carrots are added to elevate the nutritional profile of the dish. This simple yet flavourful dish can be paired with rice and other curries.   

  • Moringa Paratha   

The traditional Indian flatbread gets a nutritional twist when moringa leaves are added to it. Moringa leaves are finely chopped, which are then added to the dough along with whole wheat flour, spices, and herbs. The dough is then rolled out into thin discs and cooked on a hot tawa with oil or ghee till golden brown. Moringa parathas are usually served with yoghurt, pickles, or chutneys and offer a satisfying meal for breakfast or lunch.   

  • Moringa Rice  

This is a one-pot, wholesome and nutritious meal that combines the goodness of rice with the nutritional value of moringa leaves. Cooked rice is tossed with sauteed moringa leaves, onions, garlic, and spices like cumin and mustard seeds. The dish is then garnished with roasted peanuts or cashews to add extra crunch and texture. Moringa rice is a convenient way to add a superfood to your diet.