Ingredients
- 2 cups fresh moringa leaves (also known as Moringa Ela)
- 1 tablespoon coconut oil
- 1/2 teaspoon mustard seeds
- 1 dried red chili (broken into pieces)
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon cumin seeds
- 1 small onion, finely chopped
- 2 green chilies, slit
- 1/4 cup grated coconut (fresh or desiccated)
- Salt to taste
- 1/2 teaspoon sugar (optional)
- 1 tablespoon water (if needed)
Directions
Moringa Ela Thoran is a traditional Kerala dish that combines the rich flavors of moringa leaves with aromatic spices and freshly grated coconut. Known for its numerous health benefits, moringa is packed with vitamins and minerals, making this dish both delicious and nutritious. The moringa leaves are sautéed with mustard seeds, turmeric, and green chilies, then mixed with grated coconut, resulting in a light, flavorful stir-fry. This simple yet tasty dish is a perfect accompaniment to rice, offering a healthy addition to any meal. Its mild spices and natural ingredients make it a comforting choice for those seeking a wholesome, vegetarian dish.
Moringa Ela Thoran is packed with nutrients that provide several health benefits:
Rich in vitamins and minerals: Moringa leaves are a great source of Vitamin A, Vitamin C, calcium, and iron, supporting eye health, immune function, and strong bones.
High in fiber: It aids digestion and helps maintain a healthy gut.
Plant-based protein: Supports muscle repair and immune health.
Healthy fats: The coconut provides essential fatty acids that support brain health.
Low in calories: Makes it a light, nutritious option for a balanced meal.
This dish offers a healthy balance of nutrients, making it a great addition to any meal for overall well-being.
Here’s an approximate nutritional breakdown for Moringa Ela Thoran (per serving):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 120-150 kcal |
| Protein | 3-4 g |
| Carbohydrates | 8-10 g |
| Fiber | 3-4 g |
| Fat | 9-10 g |
| Saturated Fat | 4-5 g |
| Sugar | 2-3 g |
| Sodium | 200-250 mg |
| Vitamin A | 50% of daily value |
| Vitamin C | 40% of daily value |
| Calcium | 10% of daily value |
| Iron | 10% of daily value |
Note: The nutritional information provided for Moringa Ela Thoran is an estimate and may vary based on the specific ingredients used. Please consult a healthcare professional or nutritionist for personalized dietary advice. The benefits of the ingredients are based on general knowledge and may not apply to all individuals. Always ensure the recipe aligns with your dietary needs and restrictions.
Steps
1 Done | Prepare the Moringa Leaves 🌱Wash the moringa leaves thoroughly and set them aside to drain. If using fresh leaves, remove any stems. |
2 Done | Tempering 🥄Heat coconut oil in a pan over medium heat. Add mustard seeds, dried red chili, and cumin seeds. Let the mustard seeds splutter. |
3 Done | Add Onions and Green Chilies 🧅🌶️Add the chopped onions and green chilies to the pan. Sauté them for a couple of minutes until the onions turn translucent. |
4 Done | Turmeric 🧂Add the turmeric powder and stir well to mix the spices. |
5 Done | Cook the Leaves 🌿Add the moringa leaves to the pan, stir well, and cover with a lid. Cook on low heat for 5-7 minutes, stirring occasionally, until the leaves are wilted and tender. |
6 Done | Add Coconut and Season 🥥Add the grated coconut, salt, and sugar (if using). Stir everything together and cook for another 2-3 minutes, allowing the coconut to blend with the leaves. |
7 Done | Serve 🍽️Serve the Moringa Ela Thoran hot with rice or as a side dish. Enjoy this healthy and flavorful dish! |
