Before we delve into the moringa (drumstick) leaves recipe, let me tell you about this ‘tree of life‘ a bit!
The story of ‘moringa‘ or ‘drumstick tree‘ is a fascinating one!
Moringa, a native of the Indian subcontinent, has been cultivated for centuries in the tropical climates of Africa and Asia. It is a popular cooking ingredient in the South Indian kitchen.
Long before it came to be recognised as a “super food“, my grandparents’ generation knew about the benefits of this tree. Back in the days when we used to live in independent homes with access to well water, there was always a moringa tree planted next to the well. All the leaves that the tree shed will then fall into the well, and they believed it purified the water which was then used for drinking and cooking. No sambhar was complete without the tender drumsticks. There were tons of other recipes made with the drumstick or moringa leaves – stir fries, daal and other curries, the options were numerous.
As a food, its leaves are rich in antioxidants, protein, minerals and vitamins A, B and C. The drumsticks, or tender seed pods, are a good source of dietary fibre, and contains vitamin C, potassium and magnesium.
“Moringa” has been called the “the miracle tree” or “the tree of life“. In some of the poorest countries in the world, these drought-resistant trees provide much needed food and nutrition during the times of famines. It’s no surprise that Fidel Castro once called moringa “food for the hungry”.
In this recipe, we’ll make a moringa leaves stir-fry, or thoran, just the way my granma used to make it. We’ll temper mustard seeds, shallots, curry leaves, and crushed dry chillies in oil, and stir fry with another super food – (grated) coconut. And it’s all organic!
Moringa Leaves Stir-Fry (Thoran) with Grate Coconut
Ingredients
- 250 grams moringa (drumstick) leaves
- 1/4 teaspoon turmeric powder optional
- 1/4 cup grated coconut
- to taste salt
- 1 tablespoon oil
- 1/2 teaspoon mustard seeds
- 1/4 cup shallots
- 1 tablespoon crushed dry chillies
- 1 sprig curry leaves optional
Instructions
- Wash and drain the moringa leaves. Get rid of all the thick sprigs. Finely chop the shallots.
- Crush the shallots with the flat surface of your knife. Chop them.
- Take the moringa leaves, grated coconut, turmeric powder, and salt in a mixing bowl.
- Combine well.
- Heat the oil in a pan, splutter mustard seeds followed by the chopped shallots.
- After the shallots are cooked to tender, add crushed chillies and curry leaves (optional, I didn't use them).
- Saute for a couple of minutes on a medium flame.
- Now add the mixed moringa leaves and combine well.
- Cook with the lid closed for 10 minutes. Add salt if required. Stir occasionally.
- Open the lid, stir well, and cook for 2 minutes.
- Switch off.
- Serve hot with some rice and curry.
Here in the Caribbean island of Puerto Rico where I live, the tree grows wild and folks dont know its use or nutritional value. Older people dry the flowers and make tea. In younger years I remember grandma’s preparation in curry sauces and others. I would like to know when to harvest the drumsticks, when young and green or in mid-late life? I assume when young/green right? Can I cut them into 3-4 inch pieces and just throw them into chicken/vegetarian curry dishes? Shame to waste this nutritional gift of nature.
Hi Ravee,
Great to learn that you have access to fresh moringa leaves and drumsticks. Absolutely! Harvest the drumsticks while they are young and green up to mid-late. Never tried with chicken. We use them in many vegetarian dishes. 2-3 inch pieces will be ideal. You can stir fry them or add them in curries (you’ll see them in many Sambhar preparations).
Very quick and easy!! And simply delicious!! Thanks!!
Hi Manali,
Thank you very much! 🙂
I am happy to learn that it came out well. We make this at home almost every week.
this recipe is looks so easy and yummy!!! I plan on cooking it for dinner tonight.
Hi Akshata,
Thank you 🙂
I am sure it came out well!
I truly love your content. This article is amazing. I am sure I will be going through it several times.
Hello Tilly,
Thank you very much for visiting my blog. I am sure you’ll love cooking some of these recipes! 🙂
Hello Arun. I was hunting for the same recipe. My grandmother used to make this once in a while and stuff into our mouths, 🙂 I have been meaning to prepare this since a long time, had forgotten the preparation process. Thank you.
Hi Rajini,
Thank YOU for checking out the recipe. I am glad you have found what you were looking for.
I guess, we both owe it to our grandmothers!! 😀
For us, there was no need to stuff into our mouths though!
I did not use the quantities you had put down, so probably that is why I ended up adding more coconut. Since it was my first attempt, I tired it on a little bit of leaves.
Today I cooked it again and it came out great, and I like it. I liked it the first time too that I had to go all the way to the Indian store to get more. 🙂
Hi Anne,
That’s fantastic! Thank you very much for visiting my blog. I am glad you liked the moringa leaves recipe. 🙂
I tried cooking this for the first time. It came out well…. almost….just that I added more coconut. But now I know. Thank you. Great recipe. Lovely presentation too.
Thank you very much Anne! 🙂 I am glad to hear you almost liked it 😉
Do you feel 1/2 cup grated coconut is too much? Do you recommend reducing it a bit?
thanks
I have tried drinking moringa juice but never tried cooking moringa leaves. I’ll try cooking now after reading your recipe..
THANKS.
Hi, thank you. I hope you like it. Please let me know how it goes.
Thanku dear I am going to make fr first time hope it wll b delicious .my mom used to cook in daal with rice. I don’t know how to cook thanks fr th help .
Hi Mehmooda,
Thank you!
I am sure you’ll love cooking this moringa leaves stir-fry! 🙂
Hi I love the morning leaves or drumstick herbs as we Indians fondly know to us, tried this recipe it mind-blowing….. Thanks ❤️
Anita Nohur
Thank you very much, Anita.
This is a humble recipe, with an easy preparation, but ending on a delicious note 🙂
I stumbled upon moringa whilst travelling in northern india. I liked it that much I started importing it to the UK. have it every day in my smoothie
That’s fantastic! I love moringa – leaves and drumsticks. I guess that’ll contribute as one of your five a day!
I grow a moringa tree and and it was never used as a food source .Today my Indian doctor suggested to eat moringa leaves to rise my hemoglobin .
So right now I will try your recipe
The medicinal fact are quite convincing
Moringa leaves, and drumsticks prominently feature in many traditional South Indian recipes.
Now it’s recognised as a super food!
I am sure it’ll work for you too. Hope you like the recipe. Please let me know how you find it.
Lovely post. I love these leaves, your recipe took me back to the Summers spent in my grand mother’s native home which housed moringa (murungakkai) trees.
Thank you Sundari.
Our grandparents had access to all those things good and pure, isn’t it!
I’ve never heard of these leaves before! This dish looks so healthy and flavorful, I need to try it!
Thank you very much! It’s tasty as well, isn’t it!
Very well written recipe! At present I am taking care of my daughter post her delivery, and I ensure that drumsticks are included frequently in a kootu or sambar as part of the balanced healthy diet.