Moringa Leaves

Name: Moringa leaves (Moringa oleifera), also called drumstick leaves or horseradish-tree leaves — small, rounded, delicate leaflets from the “miracle tree.” The long pods (drumsticks) are also eaten in South Asian cooking.

Description

Moringa is native to northern India, and has been used for thousands of years in Ayurvedic medicine and in cooking. It is now grown widely across tropical regions in Africa, Asia and Latin America, and the leaves are an important food for communities where other greens are scarce, since the tree grows quickly in dry, poor soils.

The leaves taste mildly earthy and a little like spinach with a hint of radish, and are cooked into curries and soups, or dried and ground into a green powder. They are among the most nutrient-dense leafy greens, which has made them popular in nutrition programmes and as a supplement.

Main nutrition value

Moringa leaves are rich in vitamin A, vitamin C, calcium, iron and protein for a leafy green, and are widely used to address nutrient shortages.

How best to be consumed

Moringa leaves are cooked like spinach, or dried into a powder.

1. Stir-fry the fresh leaves with onion, coconut and spices, as in South Indian poriyal.
2. Add to dals, soups and curries.
3. Stir powder into smoothies, soups and baked goods in small amounts.
4. Strip the tiny leaflets from the woody stems, and wash well.
5. Start with small amounts, since moringa can loosen the bowels.

Overconsumption could cause…

Moringa leaves are safe in food amounts, but concentrated products need care.

1. Possible lowering of blood sugar and blood pressure, so people on medicines for these should check with a doctor.
2. Possible interactions with some medicines, such as thyroid drugs, in large amounts.
3. Avoiding the root and bark in pregnancy, since they may cause uterine contractions, although the leaves are generally considered safer.
4. Digestive upset such as loose stools from large amounts, particularly of powder.

GroupsLeafy Green VegetablesFresh

Related foodsAmaranth Greens / BayamBaby Bok ChoyBaby SpinachBeet GreensBok Choy / Pak ChoyButterhead Lettuce

Wikipedia — Moringa oleifera, used for origin, naming and history: https://en.wikipedia.org/wiki/Moringa_oleifera