Moringa Oleifera Recipes
COOKING THE LEAVES
The leaves can be cooked any way you would prepare spinach or collards, or kale. One easy way to cook them is to steam 2 cups freshly picked leaves for just a few minutes in one cup water, seasoned with onion, vegan butter and sea salt. Vary or add other seasons according to your taste.
COOKING THE PODS
Young moringa oleifera tree pods are edible whole, with a delicate flavor like asparagus.
They can be used from the time they emerge from the flower cluster until they become too pulpy/woody to snap easily. The largest ones usable will probably be 12 to 15 inches long and 1/4 inch in diameter. At this stage of growth they can be prepared in many ways. Here are a few:
1. Cut the pods into one-inch lengths. Add onion, vegan butter and salt. Boil for ten minutes or until tender.
2. Steam the pods without seasonings, then marinade in a mixture of oil, vinegar, sea salt,pepper, garlic and parsley.
3. An acceptable "mock asparagus" soup can be made by boiling the cut pods until tender, seasoned with onion. Add vegan milk (soy, rice, almond), thicken and season to taste.
Even if the pods pass the stage where they snap easily they can still be used. You can cut them into three-inch lengths, boil until tender (about 15 minutes), and eat as you would artichokes. Or you can scrape the pods to remove the woody outer fibers before cooking.
COOKING THE PEAS
Seeds, or "peas," can be used from the time they begin to form until they begin to turn yellow and their shells begin to harden. Only experience can tell you at what stage to harvest the pods for their peas.
To open the pod, take it in both hands and twist. With your thumbnail slit open the pod along the line that appears. Remove the peas with their soft winged shells intact and as much soft white flesh as you can by scraping the inside of the pod with the side of a spoon. Place the peas and flesh in a strainer and wash well to remove the sticky, bitter film that coats them. (Or better still, blanch them for a few minutes, then pour off the water before boiling again in fresh water). Now they are ready to use in any recipe you would use for green peas. They can be boiled as they are, seasoned with onion, vegan butter and sea salt, much the same as the leaves and young pods. They can be cooked with rice as you would any bean.
12-15 moringa tree pods 1 medium onion, diced
4 cups grated coconut 2 bouillon cubes
2 inches ginger root 4 Tblsp. oil
1 clove garlic
salt, pepper to taste
Blanch both peas and pods flesh, drain. Remove milk from 2 1/2 cups grated coconut by squeezing water through it two or three times. Crush ginger root and garlic, save half for later. Mix peas, flesh, coconut milk, ginger and garlic together with onion, bouillon cubes (or 1 tsp miso paste), oil, salt and pepper. Bring to a boil and cook until the peas are soft, about 20 minutes. Fry remaining coconut until brown. Fry remaining half of crushed ginger root and garlic in 2 Tblsp. oil. Add coconut, ginger, garlic to first mixture, heat through. Serves six.
Boil water, then place a cluster of flowers to steep in it for about 5 minutes. Add a little sugar and drink as needed.
NOTE: This flower essence can also be used as a natural pesticide with no ill effects on humans or animals.
Moringa Soup (my favorite moringa recipe - Thanks Mom!)
Here is a basic recipe, which can be modified according to taste and availability:
Piece of Ginger root, sliced
Garlic, 1 or 2 cloves or to taste
Moringa, fresh, four cups (or more or less according to taste and availability).
NOTE: Frozen Moringa can be substituted. I’ve seen it available at an Asian Market.
Because I’m vegan . . . vegan chicken, pork, or tofu, 8 oz – 16 oz, depending on the number of people you are serving (figure adding 4 oz per person)
Tomato, 1 or 2 large, diced
Pure water, enough to cover ingredients. or more for extra broth
Pinch salt and pepper, or to taste
Put all ingredients but the Moringa in a pot and let simmer for 20 minutes. Add the Moringa after 20 minutes, and let simmer for another couple minutes, until Moringa is bright green. Soup is now ready to serve. The soup can be eaten as is or served over brown or white rice, with the soup juice poured over the top of the rice for flavor.
Once you try the basic soup, you can experiment with adding other ingredients for variety, like onions, other vegetables, vegan soup broth or other spices, different vegan meats, etc.
Fresh Moringa Leaf and Beans - Use this as a tasty side dish with any compatible entrée.
1 cup of beans, mongo beans are used in the
2-3 cups of water 2 cloves of garlic, crushed
1 small onion 1 medium tomato
1 cup fresh Moringa leaves Salt and pepper to taste.
Boil the beans until tender. While the beans are boiling, sauté the onions, garlic and tomato. When beans are tender add the tomato, onion, garlic to the beans. Strip the Moringa leaves from the stems, remove any excess stems from the leaves. Add fresh Moringa leaves. Salt and pepper to taste.
This is an excellent side dish for most any entrée. Quick and easy
16 oz of fresh Moringa 1 cup of vegan or soy Sour Cream
1 Package of Lipton’s Dried Onion Soup Mix (or portion thereof, to taste)
Wash the moringa and squeeze out excess water. Remove any excess stems. Mix with sour cream and the soup mix. Add more sour cream if you like a creamier consistency. Lightly oil a baking dish and use spatula to put mixture in the dish. Bake uncovered for 30 minutes in a 350-degree oven. Serves four.
MORINGA LEAVES GULAY
1 cup coconut milk diluted with 1 cup water
1 cup tofu
2 garlic cloves, minced
1 medium onion, sliced
1/8 tsp. sea salt
6 cup moringa leaves, washed and sorted
4 pieces chili peppers, crushed
Preparation: Boil coconut milk, tofu, garlic and onion for 10 minutes. Season with salt, stirring the mixture continuously. Add moringa leaves and crushed chili peppers. Cook 5 minutes longer. Serve hot. Serves 6.
2 Tblsp. shortening 1-1/2 tsp. salt
1 tsp. minced garlic 5 cup water
2 Tblsp. sliced onion 1 lb. tofu cubed
1 Tblsp. ginger, cut into strips 2 cup moringa leaves, washed and sorted
Preparation: Sautee garlic, onion and ginger in shortening, in large fry pan. Add sea salt and water. Bring to a boil, and add tofu. Cover and cook 10 minutes longer. Serve at once, Serves 6.
MUNG BEAN STEW
4 Tblsp. cooking fat 1 tsp. minced garlic
½ cup miso broth 4-1/4 tsp. sea salt
2 T. sliced onion 3 cup water
1/2 cup sliced tomatoes dash of pepper
3 cup moringa leaves, washed and sorted
1 cup dried mung bean, boiled
Preparation: Sautee garlic, onion and tomatoes in large fry pan. Cover and cook 3 minutes. Add mung bean, miso broth and water. Cover and bring to a boil. Season with salt and pepper, then add moringa leaves and cook 5 minutes longer. Serves 6.
SAUTEED MORINGA PODS
2 cup fresh moringa pods 2 Tblsp. shortening
1 tsp. minced garlic 1 tsp. sea salt
2 T. sliced onion 1 cup fresh
1/2 cup sliced tomatoes 1 cup green cowpea or yard-long bean pods cut into 1-1/2" lengths and sliced lengthwise
Preparation: Cut moringa pods lengthwise into 4 pieces. Slice white pulp including tender seeds. Discard outer covering. Cut pulp into 1-1/2 inch lengths. Sautee garlic, onion, and tomatoes.
Cover, and cook 2 minutes. Season with sea salt. Add
VEGETARIAN MORINGA JAMBALAYA
1 cup rice 1/2 cup winged bean, blanched
1 onion, chopped 1 carrot, sliced thinly
3 Tblsp. oil 1 green pepper, sliced thinly 1/2 cup moringa leaves
1/2 cup pigeon or
3/4 cup tomatoes, chopped 3 cup water
Preparation: Wash rice and soak in small bowl for 1 hour, then drain. Fry onion in cooking oil until tender, but not brown. Set aside. Add tomatoes. When boiling, stir in rice slowly on low fire. When rice is half cooked add the other ingredients. Cover tightly and cook slowly. Serve hot with sliced papaya. Seves 6.
CORN WITH MORINGA LEAVES
2 cup grated young corn 1 small sponge gourd (luffa)
2 cloves garlic 1 cup moringa
1 head onion 1-1/2 tsp all purpose seasoning
3 cup water salt to taste
Preparation: Sautee garlic and onion in medium fry pan. Add water and let it boil. Then add the corn, stirring often to avoid burning. When cooked, add the gourd and moringa.
MIXED VEGETABLE EMBOTIDO*
1-1/2 c pigeon or
1 red pepper 1 green pepper
1 cup moringa leaves or fruit 1 chopped pepper and sea salt to taste
1 cup squash, grated 3 beaten eggs or egg substitute
1-1/2 c carrots, grated 1 onion, chopped
4 Tblsp. margarine 1/2 cup winged beans
1 head garlic
Preparation: Mix all ingredients above. Place in a colander and steam for 45 minutes.
POCHERO A LA BERDING GULAY
1 cup peeled & sliced unripe papaya 3 stems green onions
1 cup moringa leaves 1 small pc ginger (thinly sliced)
1 cup green beans or winged beans 1 Tblsp. cooking oil
3 pcs ripe tomato 5 black pepper corns, whole
3 pcs ripe banana 3 cup water
1 cup salt to taste 1 clove garlic
Preparation: Sautee the garlic and ginger in cooking oil until slightly brown. Add the water and bring to a boil.
Add the banana, beans and black pepper. Cover, and continue to boil. When half-done add the sliced papaya, dried salt, tomatoes, green onions, and salt to taste. Lastly, add the moringa leaves. Remove from heat when done, and serve hot. Serves 8.
1/2 cup moringa leaves 3 eggs or egg substitute, beaten
1 cup winged bean pods, 3 tomatoes, sliced
1/2 cup shredded papaya finely chopped
3/4 cup shredded squash 1/2 cup onion, sliced
1/2 cup powdered mung bean 5 segments garlic clove
Salt & pepper to taste
Preparation: Mix moringa pods, leaves, shredded papaya, squash, powdered mung bean, tomatoes, beaten eggs, onion, garlic, salt and pepper to taste. Place one piece of 5 x 5 banana leaf on a plate, and pour the mixture on it. Then deep fry in oil until golden brown. Garnish with sliced tomatoes, onions. Serves 8.
1 cup pure coconut milk 1 small pc ginger
1/3 cup pure coconut milk reserve 3 pcs bell pepper, green & red, quartered
1/2 cup moringa leaves 1-2 Tblsp. cooking oil
1 onion bulb, sliced 1 head garlic, crushed
1 tsp. crushed black pepper 3 tomatoes, quartered
1/2 cup pigeon or
Preparation: Sautee garlic in oil until brown. Add onion. Transfer to unglazed cooking pot, then add 1 cup pure coconut milk, winged beans, pigeon or
1 cup sliced papaya 4 cup water
1 cup moringa leaves 1 tsp. sea salt
1 cup winged beans ginger and seasoning to taste
1 cup pigeon or
Preparation: Wash peas and papaya (which have been sliced into elongated pieces). Remove young moringa leaves from stems, and place in a cup. Slice winged beans to desired size, and wash. Pare ginger, and pound. Place all ingredients in a casserole accordingly. Cook for 15 minutes or until all vegetables are tender. Serve hot. Serves 4.
1 cup pigeon or
1 small piece ginger 1 cup moringa leaves
2 medium tomatoes, sliced 1 cup winged beans, sliced into strips
Preparation: Boil 2 cup water in a casserole. Add the ginger, and roasted fish add the previously boiled peas, green papaya, and winged beans. Cook until tender. Add the moringa leaves last, and cook 2-3 minutes more. Add a pinch of all purpose seasoning or salt to taste. Serve hot. Serves 4.
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