This green superfood surpasses commonly eaten vegetables in its vitamin and mineral content – it has 7 times more vitamin C than oranges, 10 times more vitamin A than carrots, 17 times more calcium than milk, 15 times more potassium than bananas, and 25 times more iron than spinach.
Consuming moringa regularly helps ensure adequate micronutrient intake to prevent deficiencies. This blog is all about cooking with moringa and we will discuss 17 different ideas of moringa recipes.
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High in Protein and Fiber
Moringa leaves have all nine essential amino acids needed to support good health – making their protein content comparable to eggs and meat.
The digestible protein helps steady nutrient supply between meals, while the high fiber content aids digestive health and moderates sugar absorption. The significant protein and fiber make moringa ideal for vegetarians, vegans, and those cutting back on meat.
Contains Beneficial Plant Compounds
The leaves are also rich in polyphenols like quercetin and kaempferol, which are potent antioxidants and anti-inflammatory agents. It also contains glucosinolates, isothiocyanates, and saponins – bioactive substances associated with reduced risk of chronic illnesses like cancer, diabetes, and hypertension.
The Versatile Moringa Leaf
The mild, earthy flavor of moringa resembles spinach. The tea-like aromatic moringa flowers and soft moringa pods add unique dimensions to recipes. The versatile dried moringa leaves blend seamlessly into dishes across cuisines, from savory mains to sweet desserts and beverages.
Cooking With Moringa: Moringa Recipes
The quick-cooking tender greens wilt down considerably when cooked so that they can be easily incorporated into various recipes, from scrambled eggs, soups, and curries to casseroles and pasta sauces. Simply add a handful of shredded or chopped leaves towards the end of cooking for a boost of green nutrition without altering the dish flavors drastically.
Blends Well With Other Ingredients
Apart from being eaten on its own, moringa partners well with many foods and spices for flavor-packed eats. For example, the earthy moringa pairs deliciously with mushrooms, bell peppers, onions, and carrots in veggie sides.
It gives a nutritional boost to lentil preparations, tomato-based pasta veg, table sauce, and polenta. The slight bitterness balances sweet ingredients like fruit smoothies and desserts beautifully.
Available Dried, Powdered, or Fresh
The best way to have moringa is fresh since drying or heating destroys some nutrients. However, the convenience of dried and powdered forms has made moringa a pantry staple.
Powders made from moringa leaves are commonly available in health stores and online marketplaces. Reconstituting just 1-2 teaspoons powder equals an entire cup of fresh leaves so a little goes a long way.
The Perfect Match for Curries
Moringa is quintessentially Indian. Mixing moringa powder into vegetable or meat curries before serving adds a familiar taste and distinct nutritional content. Moringa pairs exceptionally well with coconut-based, tomato based as well as creamy curries. Ensure the heat is low so nutrients are retained while mixing in the powder.
Infuse Floral Flavors into Tea
Brew your regular black, green, or herbal teas with moringa flowers or leaf powder for an antioxidant upgrade. The delicious floral accents mingle beautifully with subtle tea aromas. Cold brew moringa tea overnight or mix moringa powder with freshly prepared iced tea for a refreshing nutrient punch.
Whip Up Nourishing Moringa Drinks
Blending moringa powder with yogurts or milk makes invigorating protein-rich smoothies and healthy milkshakes loved by adults and kids alike.
For variety, use alternate dairy or non-dairy options like almond milk, coconut milk, or vegan yogurts. Infusing fruity flavors balances out the strong moringa taste.
Fun Ways Kids Will Love Moringa
Getting children to eat healthy can be challenging. Thankfully, moringa powder mixes effortlessly into many kid-friendly treat recipes, transforming ordinary snacks into superfood eats both parents and children approve.
Hide in Pancakes and Muffins
Adding a teaspoon of moringa powder into fluffy pancakes, cupcakes, or muffin batters subtly boosts nutrition without altering taste or texture significantly.
Top with favorite fruits or sprinkle cinnamon if desired. Baked moringa goodies make for tasty after-school snacks.
Add to Homemade Bread and Pizza Dough
Knead a couple of teaspoons of moringa powder into any yeast dough from bread, buns, pizza, or rolls for an antioxidant and protein boost. The mild grassy taste complements the wheat nicely without altering the texture. Sprinkle extra on top.
Mix with Hummus or Guacamole
Mash in some moringa powder into snack dips and spreads like guacamole, bean dips, or yogurt to subtly pack extra nutrients and antioxidants into popular favorites no child can resist. Prepare vegetable sticks, chips, or crackers for a healthy moringa dip pairing.
Create Creamy Moringa Sauces
Transforming leftovers into creative moringa meals is easy. Blend moringa powder into leftover gravies, pureed soups, or yogurt to make quick, nutrient-rich sauces for pasta, rice, quinoa, roasted veggies, and grilled meats. Creamy moringa walnut sauce over chicken is superb.
For Vegetables, Grains and Proteins
The neutral moringa flavors combine seamlessly into staple side dishes enhancing nutrition levels effortlessly. Steamed rice cooked with moringa powder makes for a stellar accompaniment paired with curries. Roasting cauliflower or green beans with moringa seasoning is delicious. Quinoa cooked with moringa powder makes for a superfood side.
Satisfying Moringa Side Dishes
While moringa works well as a flavor enhancer in most dishes, enjoying it as a star ingredient best showcases its subtle, refined flavor. These tasty moringa-centric sides offer loads of nutrition, too.
Saute moringa leaves, onions, peas, and carrots, then season with cumin, coriander, and chili powder before mixing in pre-cooked rice. Garnish this antioxidant-rich one-pot moringa rice with nuts or raisins.
Saute chopped moringa leaves with garlic and spices like turmeric and chili, then simmer red or brown lentil paste for a few minutes till done. Finish with lemon juice and coriander. This protein-fiber combo makes for a satiating side.
Moringa Roasted Vegetables
Toss cauliflower, carrots, and broccoli florets with moringa powder, olive oil, and smoked paprika for roasting. Sprinkle generously with moringa powder after cooking for an intense, smoky moringa flavor.
Flavorful Moringa Main Dishes
While moringa makes for an excellent flavor and health enhancer in main dishes, these moringa-starred recipes let the ingredient’s true potential shine. They make filling, nutrient-dense comfort meals on their own, too.
Moringa Chicken or Fish
Pan-fried chicken breast or white fish like tilapia, then finish cooking in moringa-flavored sauce gravy made with onion, garlic, ginger, curry powder, and yogurt or coconut milk simmered till thickened. Serve with rice or quinoa.
Moringa Noodles or Pasta
Saute garlic, chili, and chopped tomatoes with moringa powder, then simmer till thickened. Toss the spicy moringa tomato sauce with pasta, noodles, or spaghetti squash for an antioxidant-rich meal. Top with parmesan if desired.
Moringa Burgers or Meatballs
Blend chickpeas or lentils with moringa powder, garlic, onion, and bread crumbs, then shape into patties or balls and bake or pan-fry. Brush with moringa mint sauce made with moringa powder, mint, tahini, and apple cider vinegar for a delicious plant-based protein meal.
Nourishing Moringa Desserts
Moringa powder comes through beautifully in sweet treats by balancing excess sweetness while boosting nutrition. The good news is moringa desserts tend to be rather guilt-free compared to average cakes and cookies.
Puddings, Cookies and Cakes
Adding moringa powder into batter mixes like pancakes and cakes is easy enough. But creative bakers go further, creating spectacular sweets like moringa almond cookies, gluten-free moringa brownies, and vegan moringa peanut butter protein balls that wow judges and kids alike.
Add to Smoothies and Juices
Blending just a teaspoon of moringa powder with your favorite fruits gives smoothies and juices an antioxidant and protein kick. The strong moringa flavor holds well against tart and sweet ingredients. For something refreshing, try mango moringa or pomegranate moringa smoothies.
Mix into Soups and Stews
Sprinkle just a teaspoon of moringa powder into your favorite vegetable, lentil, or chicken soups and stews to elevate both health quotient as well as taste. The flavor boost is especially welcome in mild, brothy soups. Ensure the temperature is not too high before adding the powder to retain nutrients.
Blend into Dips and Dressings
The unique flavor and nutrition make moringa powder an ideal ingredient in homemade salad dressings, dips, and hummus. Blend boiled chickpeas with garlic, lemon juice, tahini, moringa powder, and olive oil for a stellar moringa hummus. For salad dressing, combine olive oil, lime juice, Dijon mustard, moringa powder, honey, and seasonings.
Sprinkle on Salads, Grains, and Baked Goods
Toss your favorite green or grain salads with moringa powder along with nuts and berries for a savory, crunchy, and wholesome moringa salad loaded with superb nutrition. Mix some moringa into whole grain bread, pizza, or savory tart dough for added flavor and health quotient. Sprinkle on breakfast oats, porridge, and healthy desserts, too.
Homemade Moringa Ice Cream
Blending a tablespoon or two of moringa powder into nut milk or yogurt before churning creates stellar moringa ice creams with subtle earthy undertones. Top with roasted nuts or chocolate chips if desired. Dairy-free moringa coconut ice cream is refreshing on a hot day.
Moringa Mint Chocolate Chip Nice Cream
The classic pairing of mint and chocolate makes this tasty moringa cream (vegan ice cream) a crowd-pleaser. Blend frozen banana and avocado with coconut milk and cacao powder till smooth, then mix in moringa powder and mint essence for a cool antioxidant treat.