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 / dried 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, but 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.
I measured 1 cup of washed leaves, and it weighted 1.5 oz. I then 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 ¼ c. dried leaves (just scrunched up in a Ziploc bag). This means that the fresh leaves reduced to approximately 1/4 their amount and weight.
Then I put the dried leaves in our Vitamix and got 5 ½ tsp powder, which means that each tsp is approximately 2 g powder. The general recommendation is to take 1 tsp (2 g) powder once or twice a day. I have also seen Moringa tea bags contain 2 g powder, which would be the same amount. So roughly 1 cup of washed fresh Moringa leaves will make 5 tsp Moringa powder.
This is a nutritional chart one often finds online showing the nutritional value of Moringa oleifera, broken down for pods, fresh (raw) leaves and dried leaf powder. The values shown are for 100 grams of edible portions. Source: The Miracle Tree, edited by Lowell Fuglie.
I've had people ask me what 100 g 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 g. (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.
13542 W. Sacred Earth Place, Tucson, AZ 85735
ph. (520) 325-3400