Moringa (Moringa oleifera) is a tree whose leaves, fresh, dried or ground into powder, are cooked like a vegetable in several regions of Africa and the Indian Ocean. Native to the Indian subcontinent, it is now widely grown in the arid and semi-arid areas of the Sahel, where its leaves go into everyday sauces and porridges. This guide covers its identity, its sourced composition and its culinary uses, leaf by leaf.
What is moringa?
Moringa oleifera is the only cultivated species of the Moringaceae family. It is a tree with a slender trunk, light foliage and long hanging pods, whose leaves are the most widely eaten part. Several forms are sold in grocery stores:
- Whole dried leaves: to steep in hot water, like a herbal tea, or to rehydrate for a soup.
- Ground leaf powder: obtained by grinding the dried leaves, to mix directly into dishes and drinks.
- Canned brèdes: the leaves already cooked, ready to reheat, as prepared in Madagascar.
The seeds, contained in the pods, traditionally have a completely different use: they mainly serve to clarify water rather than as food. As their status as a food is not established in the European Union, they are not covered in this guide.
Where does moringa come from?
Moringa is native to the foothills of the Himalayas, between India and Pakistan. It was later introduced and widely grown in Africa, particularly in the Sahelian zone (Senegal, Burkina Faso, Niger, Mali), where its fresh leaves serve as a staple vegetable, cooked in a sauce or a porridge. In Réunion, Madagascar and the Comoros, they are prepared as brèdes, a dish of slow-cooked green leaves.
Moringa has a different name depending on the region and language:
| Name | Language or country |
|---|---|
| Nébéday | Wolof, Senegal |
| Zogalé | Hausa, Nigeria and Niger |
| N'saye | Bambara, Mali |
| Ananambo | Malagasy, Madagascar |
What is the composition of moringa?
Dried moringa leaves provide, according to a summary of studies compiled on the plant's composition, more than 25 grams of protein per 100 grams, along with an average of 520 milligrams of calcium, 7.7 milligrams of iron and 83 milligrams of magnesium. Vitamin C content varies considerably depending on the studies and drying methods, from 19 to 140 milligrams per 100 grams.
For the NUMBER ONE leaf powder sold by NKOSI, the label states, per 100 grams: 308 kilocalories, 25 grams of protein, 28 grams of carbohydrates including 9.1 grams of sugars, 4.7 grams of fat including 1.9 grams of saturated fatty acids, 26 grams of fibre and 0.86 grams of salt. These values are specific to this particular product and may differ from one pack to another depending on origin and drying.
How to use moringa in cooking?
- The powder: one teaspoon in a smoothie, a juice, a yoghurt or a soup. It is also sprinkled over vegetables at the end of cooking. It is best added off the heat: prolonged cooking dulls its colour and its taste.
- Whole dried leaves: allow one teaspoon per cup of hot, not boiling, water, and leave to steep for 8 to 10 minutes before straining. Once rehydrated, they can also be added to a soup, such as Nigerian miyan zogale, a soup of moringa leaves, peanut paste, tomato and meat.
- Canned brèdes: drain, sauté an onion and garlic in a little oil, add the brèdes and simmer for 5 to 10 minutes with already-cooked meat or fish. Serve hot with white rice, in the Malagasy style.
How to choose and store moringa?
A good-quality powder keeps a clear olive-green colour; whole dried leaves stay khaki-green, with a dry, brittle texture. A dull or yellowed colour often points to drying that took too long or unsuitable storage. Store the powder and dried leaves in an airtight container, away from light, heat and moisture, and reseal the pack well after each use. Canned brèdes keep at room temperature before opening, then in the fridge once the can is opened, to be eaten promptly.
Recipes and uses of moringa
NKOSI has not, to date, published a recipe dedicated to moringa on its blog. Our article composition and uses of moringa details its identity and traditional uses, with sources. Two concrete preparations to start with: Nigerian miyan zogale, a soup of rehydrated moringa leaves with peanut paste and tomato, and Malagasy moringa brèdes, served with white rice and a little garlic.
Where to find moringa in France?
NKOSI sells moringa in several forms:
- Moringa powder, dried and ground leaves, for your smoothies and everyday dishes.
- Moringa leaf, whole dried leaves, for an infusion or a soup.
- CODAL moringa brèdes, already-cooked canned leaves, a traditional dish from Madagascar.
Find the whole department in our African teas and infusions collection.
