In Vietnam, there exists a vegetable that is a nutritional powerhouse, boasting four times the calcium of milk, seven times the vitamin C of oranges, four times the iron of spinach, and four times the vitamin A of carrots, all at a very affordable price. This vegetable is Moringa, also known as drumstick tree, and it is quite prevalent in the country.
Characteristics of Moringa
The Moringa tree shares similarities with parsley, but its leaves are a deeper green and thinner. Almost all parts of the tree, including its leaves, flowers, fruits, seeds, roots, and stems, are beneficial to humans.
According to published research, 100g of fresh young Moringa contains: 6.35g of protein; 1.7g of fat; 1.9g of fiber; 8g of carbohydrates; 3.75g of minerals (including phosphorus, potassium, calcium, copper, magnesium, iron, and carotene); and vitamins B1, B2, PP, and C. With these impressive values, Moringa leaves offer more nutrition than its flowers and fruits (weight-for-weight), excelling in vitamin C (seven times that of oranges), vitamin A (four times that of carrots), calcium (four times that of milk), iron (four times that of spinach), protein (double that of yogurt), and potassium (three times that of bananas).
Nowadays, Moringa leaves are a fantastic choice for family meals, offering a range of delicious and unique dishes. They can be cooked into soups with meat, shrimp, or mushrooms, eaten raw, or blended into smoothies. Dried and powdered Moringa leaves can be stored for extended periods without any loss of nutritional value.
Some Precautions when Consuming Moringa
Nutrition experts advise against overeating Moringa due to its high nutrient content, especially calcium and vitamin C. Excessive intake can lead to adverse health effects.
Additionally, it is recommended to avoid consuming Moringa in the evening as it may disrupt sleep. Pregnant women and individuals with kidney issues should refrain from eating this vegetable. Those with stomach problems should also exercise caution and limit their consumption.
Moringa and Minced Meat Soup
Moringa soup, with its blend of sweet minced meat and the subtle bitterness of Moringa, will become a favorite in your household. Its refreshing taste is perfect for beating the summer heat.
You can also substitute minced meat with shrimp, crab, beef, or various types of mushrooms like straw mushrooms, cloud ear fungus, or enoki mushrooms to create a diverse menu for each meal.
+ Ingredients:
• 200g of Moringa leaves
• 200g of minced pork
• 1.5 liters of water
• Basic seasonings: cooking oil, shallots, seasoning powder, and salt
+ Instructions:
Step 1: Pluck the Moringa leaves, soak them in salted water for 5 minutes, and then rinse twice.
Step 2: Wash and mince the meat. Alternatively, you can purchase ready-made minced meat to save time.
Step 3: Peel and rinse the shallots, then mince them.
Step 4: Heat oil in a pot, add the shallots, and fry until fragrant and golden.
Step 5: Add the minced meat and stir-fry for 1-2 minutes.
Step 6: Once the meat is cooked and slightly browned, add water to the pot and bring it to a boil.
Step 7: When the water boils, add the Moringa leaves and cook for 1-2 minutes before turning off the heat. During this time, season with seasoning powder and salt. Note that Moringa leaves cook quickly, so avoid overcooking them.
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