Three years ago, moringa was touted as the “new kid in town,” with wellness writers comparing it to kale and spinach. Today, it has more than gained acceptance, proving itself as one of the world’s most amazing superfoods.
With moringa, what’s not to love? Not only is it nutrient-rich, every part of the moringa oleifera plant is edible. From the leaves, roots, seeds pods, seeds to flowers—nothing goes to waste. Whether harvested and used fresh, or enjoyed in powder form, moringa comes jampacked with many vitamins, minerals, and antioxidants.
What’s so super about moringa?
What’s so super about moringa? Apparently, a lot. I’ll spare you the intricate science-y details, and instead go straight to bold strokes.
According to a 2016 study published in the Journal, Food Science and Human Wellness, moringa boasts of the following nutritional values:
- 7 times more Vitamin C than oranges
- 10 times more vitamin A than carrots
- 17 times more calcium than milk
- 9 times more protein than yogurt
- 15 times more potassium than bananas
- 25 times more iron than spinach
Rich with eight essential amino acids, 46 antioxidants, and 36 anti-inflammatory compounds, moringa helps boost the immune system, promote skin radiance, enhance liver function, fight against Crohn’s Disease and other inflammatory diseases, and stabilize blood sugar. Moringa is also known for being breastfeeding moms’ best friend, as it helps increase production of breast milk.
With moringa’s impressive set of achievements, no wonder foodies and kitchen hackers have continuously come up with a multitude of ways to incorporate moringa in food. On its own, moringa has a grassy, herby and earthy taste, which makes it hardly a palate-cleanser. But when blended into soups, smoothies, sauces, and even breads, moringa can elevate your everyday dishes. Here are 5 Easy-To-Prepare Recipes you can try to enjoy moringa.
Fresh Moringa Pesto Sauce
Who hasn’t made a fresh batch of homemade pesto sauce? It’s easy to prepare, and it combines the flavors of the earthy basil leaves, pine nuts, fresh garlic and cheese, making a light, yet tasty sauce that can be used for pasta, sandwiches, and as an all-around relish.
Using the same recipe for a pesto sauce, simply add fresh moringa leaves into the mix.
Follow this recipe Moringa (or Malunggay) Pesto recipe from Yummy.ph.
Ingredients:
1/2 cup malunggay (moringa) leaves, washed and dried
1/4 cup fresh basil leaves, washed and dried
2 tablespoons parmesan cheese, grated
1 tablespoon pine nuts, roasted
1/2 teaspoon garlic, minced
1/2 cup extra virgin olive oil
salt
malunggay/moringa leaves, for garnish
Directions: In a blender or food processor, combine all ingredients and process until smooth. Season with salt and pepper.
Moringa Soup
There’s nothing like a hearty bowl of soup to soothe life’s worries and stresses, and this Moringa Soup can do just that.
Spicy, tangy, and chock-full of spices that are good for the body, this bright Moringa Soup by the Tasting Table is an easy-breezy recipe.
Ingredients:
8 ounces moringa stalks, cut into 3-inch pieces
4 cups water
1 tsp. olive oil
1 tsp. kosher salt
1 tsp. fennel seeds
¼ tsp. ground turmeric
cumin seeds
6 curry leaves
2 medium taro roots, peeled and cut into ½-inch pieces
1 green Thai chile, seeded
Kosher salt, to taste
1 lime, quartered, for serving
Freshly ground black pepper, for garnish
Directions:
- In a 2-quart saucepan, combine all the ingredients, except for the lime wedges and pepper, over medium-high heat and bring to a boil. Reduce the heat to a simmer and cook, covered, until thevegetables are tender, 20 minutes.
- Transfer the mixture to a blender and pulse until the soup is coarsely puréed. Set a fine-mesh sieve over a bowl and strain, using a spoon to press out as much pulp as possible from the Moringa fibers. Discard the fibers.
- Adjust the seasoning as needed with salt and divide between bowls. Squeeze a lime wedge over each bowl of soup. Then garnish with freshly ground black pepper.
Moringa Bread (Pandesal)
Whether your preferred bread is ciabatta, whole wheat, sourdough, focaccia, multigrain, or any other kind of bread, moringa can easily be blended into it. It’s a great way to break your fast too, with a cup of coffee, and some runny eggs!
You can take inspiration from a recipe by Happy Tummy Creations, where she added a moringa twist to the classic Filipino bread roll, known as pandesal. Check out the RECIPE HERE:
In the recipe, she used moringa powder. If you already have a go-to bread recipe, simply add moringa powder to the dough.
Moringa Smoothie
Just like kale, spinach, and other greens, moringa can be easily thrown into a blender to make a thick and creamy green smoothie.
The trick with smoothies is to balance the vegetable and fruit ingredients. The fruits will tame the “earthy” taste.
Check out this Moringa Smoothie recipe by Tasty. You’ll love this as a healthy breakfast or snack.
Ingredients
¼ cup frozen strawberry(40 g)
¼ cup banana(55 g), sliced
1 cup spinach(40 g)1 cup non-dairy milk(240 mL)
1 tsp. moringa powder
Optional Toppings
Fresh berries
shredded coconut
1 tbsp. bee pollen
Directions:
- Add the strawberries, banana, spinach, milk, and moringa to a blender, and blend until smooth.
- Pour into a glass or a bowl and add your desired toppings, such as fresh berries, shredded coconut, or bee pollen.
Moringa Pancakes
Here’s a great way to sneak in some greens for your little one: moringa pancakes!
There are plenty of moringa pancake recipes online, but Good Food Baddie’s caught our eye, because it’s both dairy and gluten-free. See full recipe here: Easy Blender Moringa Pancakes.
According to the blogger, you will just need a couple of ingredients: rolled oats, moringa powder, applesauce, maple syrup, and non-dairy milk. For the basics, prepare vanilla extract, coconut oil, baking soda, baking powder, and salt.
You will use a blender to combine the ingredients for the pancake batter. Cook the pancakes on each side for 1-2 mins each on a non-stick pan. Serve with fresh fruits and maple syrup.
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