Stir fried moringa leaves – a nutritious mix of vitamins and taste

Drumstick leaves, popularly known as moringa leaves, are considered the most nutritious parts of the plant as they are rich in vitamins, minerals, and other nutrients.  

Moringa leaves are rich in vitamin C, which is estimated to be seven times more than that of an orange. They also contain potassium, which is estimated to be 15 times more than that of a banana, says Sakshi Gandhi, nutritionist, Universal Diet Academy & Clinic, Mohali, Punjab.  

According to  a  study done in 2018, the nutritional contents of moringa leaves are as follows:  

• Vitamin A, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acids (vitamin B5), folate (vitamin B9) and vitamin C  
• Minerals such as calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc  
• Essentials amino acids such as threonine, valine, methionine, leucine, isoleucine, phenylalanine, histidine, lysine, and arginine  

Moreover, moringa leaves are good for those with malnutrition, say researchers.  

Health benefits of moringa  

Gandhi lists the following health benefits of moringa: 

• Maintains blood sugar levels 
• Balances hormonal disturbances  
• Helps in managing constipation (works as a laxative) 

Who cannot eat moringa leaves  

 Gandhi says pregnant women should avoid moringa leaves as they may increase uterine contractions. Moringa leaves worsen the bowel movement. Therefore, those with diarrhoea or loose stools should avoid them.  However, moringa leaves are good in moderation for all, she adds.  

Recipe: Moringa leaves stir fry 

Cooking time: 30 minutes  

Serves: 4-5  

Quantity: 250g  

List of ingredients 

• 1 cup moringa leaves (cleaned and washed)  
• 1 teaspoon oil   
•  ½ teaspoon mustard seeds 
• 2 crushed dry chillies  
• 1 finely chopped onion 
• Salt (as per taste) 
•  ¼ cup grated coconut (optional) 

Directions  

• Clean and wash moringa leaves properly   
• Crush the leaves using mortar and pestle (optional) and keep them aside. You can also use a mixer grinder for grinding the leaves  
• Now, add mustard seeds, crushed chillies (add 2-3 cloves of chopped garlic, it is optional) to the oil in the pan 
• Add the chopped onions and sauté till they turn golden brown  
• Now, add crushed moringa leaves and salt   
• Mix it well. Cover it and let it cook well for 10-15 minutes 
• Add grated coconut (optional), stir it well and cook it for five more minutes  
• Turn off the gas stove and serve it hot with roti, dosa or as a side dish with rice and curry 

Nutritional value:  

• Calories- 283Kcal 
• Total Fat- 12g 
• Carbohydrate- 16.79g 
• Potassium- 449mg 
• Protein- 7.82g 
• Iron – 27.69mg  

(Nutritional value is provided by in-house nutritionist Shohini Basu)