The fresh and dried leaves make a tasty addition to any salad and are a suitable substitute for any spinach dish. Leaves can be mixed with other vegetables to make goulash or vegetarian casseroles or cooked like collard greens with some vegan butter and a little vinegar. You can also use the dried leaves as a substitute for dried parsley as a seasoning or garnish. Moringa is very potent. Eat raw or dried leaves sparingly.
I’ve never heard of any culture traditionally using Moringa leaves raw in dishes. If you are cooking with the fresh leaves, you could cook several cups of leaves for the whole dish, so each person gets a good helping of Moringa. When cooking Moringa, some of the nutrients will be lost. However, cooking is also known to make some nutrients in foods more bioavailable, which may also be the case with Moringa. So if you have an abundance of Moringa, you could consume some in your cooking as well as some of the raw powder.
This is a Moringa Oleifera nutritional chart we sourced from The Miracle Tree, edited by Lowell Fuglie.
The values shown are for 100 grams of edible portions. The chart displays the purported nutritional value of the pods, fresh (raw) leaves and dried leaf powder.
I've had people ask me what 100 grams of fresh Moringa leaves equals in terms of volume, and what the equivalent amount in powder would be.
I found that approximately 3 cups of fresh unwashed leaves equals 100 grams. (I washed them and reweighed them while still wet, and they weighed 173 g.) I placed them in my Excalibur Dehydrator for about 6 hours. I then removed the dried leaves and crumbled them, and they amounted to a little less than 2/3 cup dried leaves, weighing about 1 oz, or 27 g. I then put them in my Vitamix blender and they reduced to 1/3 cup powder, which equals approximately 5 1/4 tbsp. or 16 tsp. So approximately 16 tsp powder equals 100 g of fresh Moringa leaves.
I measured 1 cup of washed leaves (approx. 1.5 ounces). I put them in our Excalibur dehydrator for several hours at 110 degrees so the leaves would remain raw and retain their full nutritional profile. The dried leaves weighed .36 oz (10 g), and were a little less than one-fourth cup of dried leaves. The fresh leaves dried to approximately one quarter their original amount and weight.
I put the dried leaves in our Vitamix and ground them producing 5 ½ teaspoon powder. This calculates to one teaspoon of dried leaves generating roughly 2 g powder. The general recommendation is to take 1 teaspoon (2 g) powder once or twice a day. I have also seen Moringa tea bags containing 2 g powder which would be the same amount. So, one cup of washed fresh Moringa leaves will make approximately 5 teaspoons of Moringa powder.
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