Moringa Stir-fry (Thai)
Moringa Stir-fry, known as 'Pad Cha Phak Kayang' in Thai, is a simple yet nutritious dish featuring the leaves of the moringa tree stir-fried with garlic, chilies, and often a protein like shrimp or tofu. It originates from Northern and Northeastern Thailand, where moringa trees are commonly grown in home gardens. The dish celebrates the use of fresh, local greens and is a staple in everyday Thai home cooking.
🍽️ Nutrition at a glance
This dish is relatively low in calories and carbohydrates, with a moderate amount of protein depending on the added ingredients. It is a powerhouse of essential nutrients, particularly vitamins A and C, calcium, and potassium, providing a significant boost of micronutrients in a light package.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 8 g |
| Carbs | 10 g |
| Fat | 5 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Sodium | 350 mg |
| Vitamin A | 250 mcg RAE |
| Vitamin C | 40 mg |
| Calcium | 180 mg |
| Potassium | 450 mg |
| Iron | 2.5 mg |
| Magnesium | 35 mg |
| Vitamin K | 90 mcg |
| Folate | 60 mcg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Moringa is often called a 'miracle tree' because nearly all its parts are edible and packed with nutrients, making it a crucial food security crop in many tropical regions. Nutritionally, moringa leaves contain all nine essential amino acids, which is rare for a plant-based food, making this stir-fry a surprisingly complete protein source when paired with a complementary ingredient.
