5 ways to use Moringa leaves in daily Indian cooking

India has been a treasure trove of herbs and spices that have been mindfully added to the local cuisines to boost health and well-being. One such traditional herb is moringa, which has gained popularity across the world for its important health benefits, but little do we know that this herb and its plant extracts have been used in traditional Indian cooking in so many interesting and delicious ways. Here’s all you need to know about moringa and ways to add it to daily cooking.

Moringa leaves, also known as drumstick leaves, are naturally rich in vitamins A, C, and E, along with calcium, iron, and antioxidants that make these leaves and other extracts of this plant a superfood. A staple in Indian kitchens for generations due to their health benefits, moringa leaves are great for boosting immunity, improving digestion, and supporting bone health. Here are some simple ways to add moringa to the daily diet.

Moringa Dal is a delicious, heart and protein-packed dish that goes well with rice or roti. To prepare this healthy dal, boil toor dal and cook it with veggies, turmeric, spices and water until the dal turns soft. To make a spice tempering, in a separate pan, add mustard seeds, cumin seeds, chopped onions, tomatoes, and green chilies. To this tempering, add in washed and chopped moringa leaves, add in the salt and pepper once the dal is ready. Transfer to a bowl and enjoy with a dollop of ghee.

Moringa stew is another delicious South Indian-style stew, which is great for detoxifying the body. To make it, heat oil in a pot and sauté cumin seeds, garlic, and finely chopped onions. Add a handful of washed moringa leaves and stir for a few minutes. Pour in vegetable broth or water, season with salt and pepper, and let it simmer for about 10–15 minutes. You can blend the soup for a smooth texture or enjoy it chunky. This light and flavorful soup is perfect for boosting your immune system while keeping you warm.

A quick and easy side dish, Moringa Stir-Fry is a great way to add greens to your meal. To prepare, heat oil in a pan and add mustard seeds, urad dal, and dried red chilies. Once they start spluttering, add chopped onions, grated coconut, and fresh moringa leaves. Stir-fry for about 5–7 minutes until the leaves are tender. Add salt to taste and mix well. This simple stir-fry pairs beautifully with steamed rice and sambar, making it a perfect addition to any South Indian meal.

Moringa paratha is a nutritious twist on the classic Indian flatbread, perfect for breakfast or lunch. To make it, mix whole wheat flour with finely chopped moringa leaves, cumin seeds, turmeric, and salt. Knead into a soft dough with water and a little oil. Roll out the dough into flatbreads and cook on a hot tawa with some ghee or oil until golden brown on both sides. Serve with yogurt or pickle for a filling and iron-rich meal.

Moringa adai makes for a perfect South Indian-style chilla/pancake, which is loaded with the goodness of moringa leaves, veggies and spices. To make it, soak a mix of rice, toor dal, chana dal, and urad dal for about 3 hours. Grind the mixture with red chilies, cumin, and salt into a coarse batter. Add finely chopped moringa leaves, onions, and grated coconut to the batter. Pour a ladleful onto a hot skillet and cook until both sides are golden brown. Serve with coconut chutney or sambar for a wholesome, protein-packed start to your day.