Moringa leaf stir-fry
Moringa leaf stir-fry is a simple, savory dish made by sautéing fresh or dried Moringa leaves with aromatics like garlic, onions, and often tomatoes or chilies. It is a common and nutritious home-style preparation found across South Asia, Southeast Asia, and parts of Africa, where the Moringa tree is native.
🍽️ Nutrition at a glance
This dish is low in calories and carbohydrates, providing a good source of plant-based protein and dietary fiber. It is exceptionally rich in vitamins A, C, and K, as well as minerals like calcium, potassium, and iron.
Nutrition breakdown
| Calories | 65 kcal |
| Protein | 5 g |
| Carbs | 8 g |
| Fat | 2 g |
| Fiber | 4 g |
| Sugar | 2 g |
| Sodium | 250 mg |
| Vitamin K | 350 µg |
| Vitamin A | 800 µg RAE |
| Vitamin C | 40 mg |
| Calcium | 180 mg |
| Potassium | 330 mg |
| Iron | 4 mg |
| Magnesium | 45 mg |
| Folate | 60 µg |
Per 1 cup (120 g) · estimated, varies by recipe
💡 What's interesting
Moringa is often called a 'miracle tree' or 'drumstick tree' because nearly all its parts are edible and it grows rapidly in harsh climates. Nutritionally, its leaves are a rare plant source containing all nine essential amino acids, making it a complete protein.
