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These tiny leaves could save millions of lives.
Murungai(Moringa) Leaves are full of essential disease-preventing nutrients:
- Vitamin A, which acts as a shield against eye disease, skin disease, heart ailments, diarrhea, and many other diseases.
- Vitamin C, fighting a host of illnesses including colds and flu.
- Calcium, which builds strong bones and teeth, and helps prevent osteoporosis.
- Potassium, essential for the functioning of the brain and nerves.
- Proteins, the basic building blocks of all our body cells.
It’s like growing multi-vitamins at your doorstep.
Murungai(Moringa) leaves compared to common foods
[Values per 100gm. edible portion
]
| Nutrient |
Murungai(Moringa) Leaves |
Other Foods |
| Vitamin A |
6780 mcg |
Carrots: 1890 mcg |
| Vitamin C |
220 mg |
Oranges: 30 mg |
| Calcium |
440 mg |
Cow's milk: 120 mg |
| Potassium |
259 mg |
Bananas: 88 mg |
| Protein |
6.7 gm |
Cow's milk: 3.2 gm |
from Nutritive Value of Indian Foods,
by C. Gopalan, et al. |
How much Murungai(Moringa) leaves should you eat?
- One half cup cooked leaves will meet your day's need for Vitamins A and C.
- One half cup pods, raw, will supply your Vitamin C need for the day
Recipes
| Ingredients |
Method |
- Rice (parboiled) or Daliya (coarsely ground wheat)= 400 gms.
- Mixed Dal= 70 gms.
- Leafy Vegetables= 100 gms. (Murungai leaves 50 gms. + other leaves 50 gms.)
- Potato= 75 gms.
- Pumpkin, Papaya, Beans (25 gms. each)= 75 gms.
- Oil or Ghee= 35 gms.
- Sugar or Jaggery= 30 gms.
- Spices and Condiments= as per choice
- Water= 250 ml.
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- Roast the properly washed and cut piece vegetables for 2 to 3 minutes (potato, pumpkin, papaya, beans).
- Pour water and allow to boil the vegetables till half boil stage.
- Add the mix dal and allow to boil till half boil of dal.
- Add rice, salt, tumeric powder and cook it for some time.
- Lastly add leafy vegetables, Murungai leaves and cook it till all the ingredients soften.
- Add sugar/jaggery to it and mix well.
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Ingredients |
Method |
- Besan= 200 gms.
- Onion, chili, coriander leaves= as per requirement
- Atta= 50 gms.
- Murungai leaves= 75 gms.
- Fat= 10 gms.
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- Mix the besan atta, saag with chopped onion, chilli, etc.
- Add little bit water to make it a thin paste.
- Like egg omelette, prepare it in sim fire.
- Atta (wheat flour) can be exchanged with Maize, Ragi, Bazra Flour.
- Add sugar/jaggery to it and mix well.
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Ingredients |
Method |
- Roasted wheat flour= 25 gms.
- Powdered, Roasted Bengal Gram Dal= 15 gms.
- Powdered Roasted Groundnut Seeds= 10 gms.
- Sugar / Jaggery= 30 gms.
- Murungai Leaves (or any leafy veg.)= 30 gms.
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- Roast groundnut, wheat and bengalgram and powder them.
- Mix the wheat, bengalgram and groundnut powder and prepare abatter by addition of Jaggery, dissolved in a suitable amount of waterand make into a thin syrup.
- Boil Murungai leaves (other leaves) in water till soft, mash and strain through a clean cloth.
- Add the strained vegetable juice to the batter and cook for a few minutes with continuous stirring till semi solid.
- Exchanges - Wheat can be exchanged
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Ingredients |
Method |
- Rice= 30 gms.
- Powdered roasted groundnut= 15 gms.
- Powdered roasted greengram or red gram dal= 10 gms.
- Sugar / Jaggery= 30 gms.
- Murungai Leaves (other leaves can be exchanged)= 30 gms
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- Cook the rice.
- Add to the cooked rice the pulse and groundnut powder.
- Boil Murungai leaves in water till soft, mash and strain through a clean cloth and add the juice to the above mixtures.
- Add sugar / jaggery and cook for a few minutes.
- Exchanges - Millets can be exchanged. However, the dehusked millets of 30 gm should be used as exchange stuff.
- In place of greengram or redgram, lentils can be used, of same quantity is 15 gm.
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Ingredients |
Method |
- Cooked Rice= 1 cup (equivalent to 40 gms uncooked rice)
- Cooked Rules= ½ cup (equivalent to 20 gms uncooked pulse)
- Cooked Murungais= 2 Tablespoons
- Cooked other veg (pumpkin, papaya, etc.)= 1 Tablespoon
- Sugar / Jaggery= 15 gms.
- Oil= 5 gms.
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- Mix cooled rice and cooked pulses.
- Mash the cooked leafy and other vegetables with additionalwater, strain through clean cloth and add the juice to the rice pulsemixture.
- Add sugar / jaggery to it and mix it well.
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Ingredients |
Method |
- The above ragi matted powder = 45 gms
- Roasted and powdered bengal gram dal = 10 gms
- Sugar (powdered) = 30 gms.
- Murungai leaves = 30 gms.
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- All the powdered ingredients to be mixed well.
- Boil the Murungai leaves and mash it and drain out the juice with the help of a cloth.
- Add the powdered mixture to this juice and make a paste. (If required, add additional warm water).
- If available, add some seasonal fruit juice.
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Ingredients |
Method |
-
Whole Wheat = 35 gms.
- Green Grain Dal = 20 gms.
- Groundnut Seeds = 10 gms.
- Jaggery / Sugar = 30 gms.
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- Roast wheat, greengram dal (bengal gram can be exchanged) andgroundnuts separately. Grind and mix them up and store in an air tightcontainer.
- Method of feeding: Whenever required take 60 to 70 gms of theabove preparation and mix it with Murungai leaf juice or any otherleafy juice with addition of some hot water. Add more sugar if requiredbefore feeding.
- Note: Bajra can be exchanged with ragi or wheat.
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| Ingredients |
Method |
- Wheat flour= 200 gms.
- Beasan (or any other dal powder) = 50 gms
- Murungai leaves= 75 gms.
- Salt= As required
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- Boil the Murungai leaves with water, til soft.
- Add these boiled leaves with wheat flour, besan and prepare roties or paranthas in domestic
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Links
http://www.treesforlife.org/our-work/our-initiatives/Murungai
http://www.tarladalal.com/recipes-using-drumstick-leaves-1214
http://www.yarlcuisine.com/index.php?option=com_content&view=category&layout=blog&id=102&Itemid=99
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