Discovering the Benefits of Moringa: A Nutritious Superfood
While many of us in the Western world recognize moringa as a health food supplement or “superfood,” its leaves are so rich in protein and nutrients that experts use it to combat undernutrition in various parts of the world. The leaves of Moringa oleifera, also known as the drumstick tree, are often added to curries and other Indian dishes, making them both delicious and nutritious.
Modified Korma Recipe from the United Nations Food & Agriculture Organization (FAO)
A korma is a mild curry dish made with a variety of spices. We have adapted this korma recipe from one developed by the FAO.
Delicious Moringa Korma Recipe
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes
Serves: 2 people
Equipment
– Pressure cooker or Instant Pot
– Large knife
– Skillet
Ingredients
– 2 cups fresh moringa leaves
– 1/2 cup split green mung dal beans
– 1 carrot, washed and chopped
– 5 string beans, chopped
– 1 potato, scrubbed, washed, and grated
– 3 green chiles
– 1 one-inch piece of ginger, grated
– 1 stalk of curry leaves (not curry powder)
– 1/4 teaspoon turmeric powder
– 1/2 teaspoon cumin
– 1/2 teaspoon mustard seeds
– 2 pinches asafetida powder
– 1 teaspoon salt or to taste
– 2 teaspoons lemon juice
– 2 tablespoons olive oil or coconut oil
Directions
1. Wash the mung beans and soak them in 2 cups of water.
2. Chop, wash, and drain the moringa leaves.
3. Heat half of the oil in a pressure cooker or Instant Pot. Add the drained mung beans, carrots, string beans, and chopped chiles.
4. Stir fry for 2 to 3 minutes.
5. Add the moringa leaves, potatoes, and ginger. Stir well and add two cups of hot water.
6. Add turmeric, asafetida, and salt. Mix thoroughly.
7. Secure the lid. The cooking time will vary depending on your pressure cooker. A traditional stovetop pressure cooker (13-15 psi) requires about 9 minutes, while an Instant Pot (11-12 psi) will take around 20 minutes for mung beans. Lentils can be substituted for a shorter cook time.
8. Allow the cooker to cool, then remove the lid. Adjust salt and add lemon juice to taste.
9. In a separate pan, heat the remaining oil. Add cumin and mustard seeds. Once they begin to sputter, add curry leaves and the remaining halved chiles.
10. Pour this sizzling mixture into the korma. Stir gently and serve hot with steamed brown rice.
Incorporating Moringa into Your Diet
Adding new vegetables and herbs to your diet is a great way to boost your nutrient intake. Moringa is an incredible and tasty herb that enhances dishes like this korma recipe. However, if cooking isn’t your thing or you don’t have easy access to the ingredients, you can still enjoy the health benefits of moringa by taking a supplement.
Consider Moringa Supplements
Global Healing’s Moringa Raw Herbal Extract provides highly concentrated nutrition in an easy-to-take liquid formula to support overall wellness. Enhanced with Energized Trace Minerals, this extract can elevate your health to the next level.
