Benefits of moringa: composition and uses in African cuisine

Moringa (Moringa oleifera) is a tree whose leaves are eaten in several regions of Africa, fresh, dried or ground into powder. It does not grow there naturally: native to the foothills of the Himalayas, between India and Pakistan, it was introduced and then widely grown on the continent, especially in the arid and semi-arid areas of the Sahel.

What is moringa?

Moringa is the only cultivated species of the Moringaceae family. In the Sahel zone (Senegal, Burkina Faso, Niger, Mali), its fresh leaves serve as a staple vegetable, cooked in sauce or porridge. In Reunion, Madagascar and the Comoros, they are prepared as brèdes, a dish of simmered green leaves. Moringa seeds, to be distinguished from the leaves, are not traditionally eaten as food: they are mainly used to clarify water, a different use from that of the leaves. As their food status in the European Union is not established, they are not covered in this article.

Moringa composition

According to studies compiling the plant's composition, dried moringa leaves provide more than 25 grams of protein per 100 grams, as well as an average of 520 milligrams of calcium, 7.7 milligrams of iron and 83 milligrams of magnesium. Vitamin C content varies widely depending on the study and the drying method, from 19 to 140 milligrams per 100 grams.

How to use moringa in cooking

Whole dried leaves are prepared as an infusion. Ground leaf powder is best added at the end of cooking, in a sauce, a soup or a porridge, without prolonged boiling, to preserve its green colour. Canned moringa brèdes, already cooked, are used as a side vegetable, reheated with a little oil and onion.

Where to find moringa in France?

NKOSI sells moringa as whole dried leaves for infusion NUMBER ONE, NUMBER ONE moringa powder and CODAL canned moringa brèdes, found in the African teas and infusions section.