Ingredient Ideology | THE MORINGA MANTRA Healthy & Tasty – Loaded with Nutrients BY: DR. KAVIRAJ KHIALANI- CELEBRITY MASTER CHEF
/THE MORINGA MANTRA
Healthy & Tasty – Loaded with Nutrients
If you are someone who is having an elevated blood pressure level, then a regular intake of this super-powerful vegetable can help in keeping heart diseases at bay. Consumption of Moringa or drumstick has also proven results in improving bone health due to the presence of an adequate amount of calcium and iron. Moringa or Drumstick is one of those rare plant species whose seeds, flowers, leaves, and stems are edible and extremely nutritious. Moringa commonly referred to as drumstick is treated as a ‘super plant’ for its unique yet powerful properties that combat different ailments in our system. This nutrient-dense plant has its roots in Ayurveda and was used as a medicine by our ancestors. The stems of the moringa plant are mostly used in Indian kitchens to prepare scrumptious delicacies, must include them in our diets and menus this summer season.
Drumstick is an easily available vegetable that is cultivated mostly in Asian and African regions. It is a staple vegetable in Southern India and is also widely consumed in other states. The leaves are packed with polyphenols and bioactive compounds like isothiocyanates, which also play a role in preventing cancer and heart diseases, as well as lowering blood pressure. Body heat - Regular intake of drumsticks 2 to 3 times a week will reduce body heat. Mother's milk - Drumstick green is good for mothers with infants as it would help a generation of more milk. Even after pregnancy, it will help the proper blood condition. (It can be sautéed in ghee and taken) Drumstick benefits for male sperm production are attributed to its antioxidant properties.
Moringa seeds repair the oxidative damage that can consequently reduce sperm quality. Also, these antioxidant properties kick out the stress that boosts your sexual drive and enhances your sexual desires. Drumsticks also offer the benefits of vitamin A, like eye health and skin rejuvenation. This vital ingredient is great for liver health, and also treats stomach issues like constipation, acidity, gastritis, colitis and so on.
Here are a few important health benefits of Moringa:
1. Moringa are considered good for managing diabetes
The various vitamins and minerals present in drumstick stem help in maintaining an optimum blood-glucose level and hence it is highly recommended for people with diabetes.
2. Moringa also help to manage acne issues & fights pimples.
Moringa is known for preventing acne and other skin issues. It is a blood purifier which helps in flushing out all the impurities present in your blood.
3. Moringa are regarded as good for hair and skin health.
It is rich in vitamin B, vitamin A, folic acid and other essential nutrients which will help you in achieving a flawless skin and lustrous hair.
4. Moringa is also believed to prevent the outburst of chickenpox.
Moringa or drumsticks are mostly advised to consume during the month of March- April, as due to its medical properties it can provide immunity against chicken pox.
5. Moringa help to keep our heart healthy.
If you are someone who is having an elevated blood pressure level, then a regular intake of this super-powerful vegetable can help in keeping heart diseases at bay.
6. Moringa also assists our body giving us stronger bones.
Consumption of drumsticks has also proven results in improving bone health due to the presence of an adequate amount of calcium and iron.
Here are a few of my all-time favorite ways with Drumsticks:
Recipe-1] MORINGA LENTIL CURRY
Ingredients:
Drumsticks-3-4 no, cleaned, cut into 4 to 5 pieces each, washed.
Ladyfingers- 150 gms, cleaned and cut 1 x 2
Potatoes- 1 cup medium cubes
Brinjal- 1 cup, medium cubes
Carrots-1/2 cup medium cubes
Oil- 2 tsp
Ghee-1 tsp
Hing-1/4 tsp
Curry leaves- 8-10 no
Slit green chilies-2-3 no
Dry red chili-1-2 no
Cumin seeds-1/2 tsp
Mustard seeds-1/4 tsp
Methi seeds-1/2 tsp
Ginger-1 tsp chopped
Besan-2 tbsp.
Hot Water- 2 cups
Boiled mashed Tovar dal- 2 cups
Salt to taste
Turmeric powder-1/2 tsp
Red chili powder-1/2 tsp
Tamarind pulp- ½ cup
Coriander leaves- 2-3 tbsp. chopped
Method:
1. Prepare all the ingredients for the recipe as listed.
2. Heat oil and ghee in a pan and add in the ingredients for the tempering one by one and allow them to splutter and crackle for a few seconds.
3. Add in the besan and reduce the flame a little, saute it for a few seconds, add in turmeric powder and red chili powder and mix, now add in the hot water and mix well to prevent any lumps due to the besan.
4. Allow to come to a little boil, add in the boiled and mashed Tovar dal, simmer and continue cooking, add in the drumsticks and all other vegetables as well, the ladyfingers however can be added a little later as they cook faster.
5. Add in salt, sugar to balance, tamarind pulp and mix well. cook for 15-20 mins, stirring occasionally. Once the mixture comes to a nice thickness, check for cooking stage of all vegetables especially drumsticks, add in freshly chopped coriander and serve hot with jeera rice/ steamed white rice/ brown rice etc.
Recipe- 2] MATTAR AUR MORINGA KI SUBZI
Ingredients:
Drumsticks-3-4 no, cleaned, cut into 4 to 5 pieces each, washed.
Oil-2 tsp
Ghee-1 tsp
Hing-1/4 tsp
Curry leaves- 8-10 no
Cumin seeds- 1 tsp
Chopped green chilies- 1 tsp
Chopped ginger-1 tsp
Onions-1/2 cup chopped
Tomatoes- ½ cup chopped
Salt to taste
Turmeric powder-1/2 tsp
Coriander powder-1 tsp
Cumin powder-1/2 tsp
Garam masala powder-1/2 tsp
Water-1 cup
Green peas-3/4 cup
Fresh coriander leaves- 2 tbsp. chopped
Kasuri methi-1 tsp
Curd- 2 tbsp. beaten
Fried red chili- 1-2 no for garnish.
Method:
1. Prepare all the ingredients for the recipe as listed.
2. Heat oil and ghee in a pan add in hing, cumin seeds, curry leaves, ginger, chilies and saute for a few seconds.
3. Add in the onions and saute them until light browned, add in tomatoes, salt, all the powdered spices and bhunao for a few minutes, add in curd, kasuri methi and mix well.
4. Add in the drumsticks, peas and saute for a couple of minutes. Add in water and either cover and cook on a low flame for 15-20 mins or allow 3-4 whistles using a pressure cooker and simmer for 4-5 mins.
5. Once the subzi is nicely cooked and ready, we can finally garnish it with fresh coriander leaves and add some fried red chili on top and serve it hot with phulkas, rotis, etc.
Recipe-3] MORINGA COCONUT CURRY
Ingredients:
Drumsticks-3-4 no, cleaned, cut into 4 to 5 pieces each, washed.
Carrots/ beans/ cauliflower/ peas/ potatoes/ yellow or white pumpkin/ baby brinjal etc can also be added as per choice.
Oil/ Coconut oil - 2 tsp
Ghee-1 tsp
Mustard seeds- 1 tsp
Cumin seeds-1/2 tsp
Fennel seeds-1/2 tsp
Curry leaves- 10-12 no
Slit green chilies- 2-3 no
Slit red chilies- 2-3 no
Coconut milk- 2 cups, thick
Salt to taste
Turmeric powder-1/2 tsp
Red chili powder-1/2 tsp
Coriander powder-1 tsp
Fresh coriander -2 tbsp. chopped
Method:
1. Prepare all the ingredients for the recipe as listed.
2. Heat oil and ghee in a pan add in the ingredients for the tempering one by one and allow to flavour up the pan.
3. Add in the assorted vegetables along with drumsticks or chicken with bones in case of non-veg options.
4. Add in salt and all the powdered spices as per taste and mix well. now add in 2 cups of water and bring to a boil, simmer for 6- 8 mins.
5. Now add in the thick coconut milk and allow to simmer for 10-12 mins and until all veggies/ non-veg gets well cooked.
6. Finally add some fresh coriander leaves, a splash of lime juice before having the curry with some steamed white rice goes well, some fried papad and pickle.
Recipe-4] PRAWNS AND MORINGA MELANGE
Ingredients:
Drumsticks-3-4 no, cleaned, cut into 4 to 5 pieces each, washed.
Medium/ large prawns- 750 gms, cleaned and washed
Oil- 2 tsp
Butter-1 tsp
Salt to taste
Turmeric powder-1/2 tsp
Red chili powder-1/2 tsp
Lime juice-2 tsp
Ginger-garlic paste-1 tsp
Thai yellow/ red/ green curry paste- 2-3 tbsp.
Water-1-2 cups
Thick coconut milk- 2 cups
Thai ginger/ galangal- 2- inch piece
Lime leaves- 3-4 no
Lemon grass- 4-5 pieces
Fresh basil leaves - 6- 8 no
Fresh coriander leaves- 2 tbsp. chopped
To serve with: jasmine rice/ lemongrass rice/ steamed white rice
Assorted vegetables- sweet potato/ brinjal/ pumpkin etc may also be added into the prawn curry to add more texture/ value as well.
Method:
1. Prepare all the ingredients for the recipe as listed.
2. Clean, wash the prawns and marinate them with salt, turmeric, red chili powder, lime juice, ginger-garlic paste, mix well and keep aside for 20 mins in the fridge.
3. To start cooking with the recipe, heat oil and butter in a pan add in the thai ingredients from the lemongrass to the lime leaves, galangal etc and flavour the pan well, add in the thai curry paste.
4. Add in the marinated prawns and 3/4th boiled drumsticks and saute them for a couple of minutes. Add little water, and coconut milk and bring a light boil, simmer and cook for 10-12 mins.
5. Finally add in some fresh basil leaves/ coriander leaves etc and serve the curried prawns and drumsticks with jasmine rice/ steamed rice etc.
Recipe- 5] MORIGNA KA MASALEDAAR PULAO
Ingredients:
Drumsticks-5-6 no, cleaned, cut into 4 to 5 pieces each, washed.
Oil-2 tsp
Ghee-1 tsp
Bay leaf- 2 no
Peppercorns- 4-5 no
Cinnamon stick- 2 pieces
Sliced onions- 1 cup
Tomatoes- 1 cup chopped
Ginger- 1 tsp chopped
Garlic- 1 tsp chopped
Slit green chilies- 2-3 no
Salt to taste
Basmati rice- 2 cups
Baby potatoes- 6- 8 no cut 1 x 2
Carrots-1 cup, cut into cubes
Coriander powder-1 tsp
Cumin powder-1/2 tsp
Turmeric powder-1/2 tsp
Red chili powder-1/2 tsp
Garam masala powder-1/2 tsp
Water- as needed to cook the pulao
Dried Kasuri methi- 1 tsp
Fried cashews and raisins- 2-3 tbsp.
Fried brown onions- ½ cup
Rose water-2-3 tsp
Method:
1. Prepare all the ingredients for the sheng ka pulao.
2. To start with cut and chop all the vegetables, soak the rice, and prepare all the other elements of the recipe.
3. To start cooking, heat oil and ghee in a pan add in the whole spices to start with and add in the sliced onions, ginger, garlic, chilies, etc and saute for a few minutes.
4. Add in tomatoes, salt, and all the powdered spices add in little water to prevent burning. Now add in the drained rice, the cut drumsticks and baby potatoes, carrots etc and bhunao well, add kasuri methi and coriander as well.
5. Now add double quantity of water as compared to the rice and bring to a boil, simmer and cover, cook the rice until well done. And add in the fried onions, nuts, rose water towards the end just before serving, enjoy the pulao with some raita, papad.
Recipe-6] SINDHI STYLE MORINGA ALOO
Ingredients:
Drumsticks – 6-8 no, cleaned, cut and washed.
Potatoes- 2-3 medium sized, cut 1 x 4
Oil-2 tsp
Ghee-1 tsp
Cumin seeds-1/2 tsp
Ginger-1 tsp chopped
Onions-1 cup chopped
Tomato puree-1 and a half cup, freshly made
Slit green chilies- 2-3 no
Salt to taste
Turmeric powder-1/2 tsp
Red chili powder-1 tsp
Coriander powder-1 and a half tsp
Cumin powder-1/2 tsp
Water- 1 and a half cup
Fresh coriander leaves- 2 -3 tbsp. chopped
Method:
1. Prepare all the ingredients for the recipe as listed.
2. Heat oil and ghee in a pan add in the cumin seeds, chilies, and ginger and saute for a few seconds, add in the onions and saute them well until pink, add a little water as needed gradually.
3. Now add in tomatoes, salt, and all the powdered spices, add in the cut drumstick pieces and potatoes and bhunao them well in the masala.
4. One of the options is to cover and cook in a pan on low flame for 20-25 mins with enough water in the pan to allow cooking. the second option is to use a pressure cooker and allow 3-4 whistles, cook on a low flame for 6- 8 mins.
5. Finally add in fresh coriander leaves and garnish the subzi, serve it hot with phulkas, rotis etc and some fried papad, and pickle to go alongside.
