When you say drumsticks, think vegetable, not chicken. The long, dark green pods have been a familiar sight in markets and kitchen for aeons. But it’s only recently that the spotlight fell on the humble drumstick, or moringa, and it suddenly became the magic wand for all things health-related.
Like most fads, this over-the-top enthusiasm needs to be tempered – but it is certainly true that moringa (Moringa oleifera) is very good for health and should form a regular part of your diet, unless health does not permit of course.
The genus name Moringa derives from the Tamil word murungai, meaning “twisted pod”, alluding to the young fruit. It is sometimes called the “miracle tree”, though we may not have perceived it as such when chewing on the fibrous pods in our sabzi or sambar! In fact, the chewing action itself is beneficial, stimulating the salivary glands and exercising the jaw far better than chewing gum.
Seeds or pods
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The seeds of moringa, contained in the pulpy inside of the tough pods which look like drumsticks (hence the name), are best consumed when the fruit is tender. But even if you get older pods, you can make some tasty soup which is great at this time of the year – or anytime.
The younger pods can be cut into finger lengths and dropped into sambar, dal or a mixed vegetable side dish. They pick up flavourings well, and contribute to the texture of the finished dish too.
As for health benefits, the moringa fruit is very good for digestion; the fibre content regulates movements, and its antibacterial properties regulate gut health. Moringa fruit is anti-inflammatory, too, and contains essential amino acids, which are important for muscle growth, tissue repair and overall cellular function.
Leaves
Of course, the social media-fuelled explosion around moringa focuses on the leaves, more so in the form of dried powders and supplements made out of the leaves. But you can get the benefit directly by consuming the fresh leaves, in soup, added to dal, or as a vegetable like methi (you will need to cook moringa leaves longer, though).
The leaves are rich in iron, and are also known for anti-inflammatory and cholesterol-lowering properties; in addition, they are believed to contain compounds that enhance memory and cognitive function.
The leaves are also a good source of vitamins A, B, C and E, as well as calcium, potassium and magnesium. This nutrient profile supports overall health, from boosting energy to maintaining strong bones and healthy red blood cells.
Moringa leaves have also been shown to have beneficial effects on blood sugar levels, with studies suggesting that they can help lower blood glucose levels and improve insulin sensitivity.
Adding the recommended dose of moringa leaf powder to your smoothie or green juice is a simple and fuss-free way to consume it, but always check with your doctor before taking any supplements.
Flowers
Not just the fruit and the leaves — moringa flowers too can be consumed, and taste delicious in vegetable dishes, coconut-based curries and cutlets or chops. The flowers can support the immune system, with antioxidant and anti-microbial properties that could help the body deal with infections and illnesses.
If you are making a winter vegetable soup, just drop some fresh, trimmed and cleaned drumstick flowers in towards the end — they cook quite fast, and will add taste and texture to the soup.
Precaution
It is not safe to consume all parts of the moringa tree – the bark and the roots can be toxic. The pods are safe, but don’t consume too much of the flowers, and have the leaves in moderation. It is easy to go overboard when moringa is in the form of capsules or powder, so follow directions carefully and consult your doctor if you have any doubts or any underlying health conditions.
Drumstick soup
6-7 full-sized drumsticks (better if mature)
2 medium onions
2 medium tomatoes
6 flakes of garlic, or more if you prefer
1-inch piece of ginger
1 tsp ground black pepper
Salt to taste
A dash of sugar
Lime juice to taste, if required
Boil or pressure cook the drumsticks until tender. Reserve the cooking water, and when the drumsticks are cool, cut them open and scoop out the pulp and seeds.
Chop onions, garlic, ginger and tomatoes. Saute the onions until pink, add ginger, garlic, sugar and tomatoes, and saute until the tomatoes are cooked. Add the drumstick pulp and seeds to this, and cook for about 5 minutes until all the ingredients mix well.
Blend this to a smooth puree with a hand blender or in a mixer jar. Use the reserved cooking water to make up the soup to your desired consistency. Add pepper, salt, and lime juice if required.