Arroz de Moringa (Rice with Moringa Leaves) is a traditional Mozambican recipe for a classic one-pot stew of rice cooked in a chicken stock base that's finished with moringa leaves. The full recipe is presented here and I hope you enjoy this classic Mozambican version of: Rice with Moringa Leaves (Arroz de Moringa).
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Moringa oleifera is the most widely cultivated species of the genus Moringa, which is the only genus in the family Moringaceae. English common names include moringa, benzolive tree, and West Indian ben. It is also known as drumstick tree, from the appearance of the long, slender, triangular seed pods, horseradish tree, from the taste of the roots which resembles horseradish, or Ben oil tree. It is also known as the 'miracle tree' because so much of it is edible and even the leaves, when dried and powdered are highly nutritious and full of protein.
The immature green pods called drumstick" are probably the most valued and widely used part of the tree. They are commonly consumed in South andSoutheast Asia and are generally prepared in a wide range of dishes. They have a kind of green bean with a hint of asparagus taste. The seeds are sometimes removed from more mature pods and eaten like peas or roasted like nuts. The flowers are edible when cooked and are said to taste like mushrooms. The roots are shredded and used as a condiment in the same way as horseradish; however, they contain the alkaloid spirochin, a potentially fatal nerve-paralyzing agent.
The leaves are the most nutritious part of the plant, being a significant source of beta-carotene, Vitamin C, protein, iron, and potassium.[citation needed] The leaves are cooked and used like spinach. In addition to being used fresh as a substitute for spinach, its leaves are commonly dried and crushed into a powder, and used in soups and sauces.
Moringa trees are very common in northern Mozambique and recently the government have been publicizing their nutritional benefits. This is a modern Mozambican recipe using morgiga leaves in the same way that native greens are otherwise used.
Ingredients:
2 tbsp olive oil
1 medium onion, chopped
120g long-grain rice (1 cup), washed and drained
2 handfuls fresh moringa leaves, shredded
500ml water
200ml chicken stock
salt, to taste
Method:
Heat the oil in a pan, add the onion and fry for about 4 minutes or until soft but not coloured. Add the water and chicken stock to a pan. Bring to a boil then stir in the rice.
Bring to a simmer and cook for about 18 minutes or until the rice is almost cooked. Stir in the moringa leaves, cover the pan and reduce the heat to its lowest setting.
Continue cooking for 10 minutes then take off the heat and set aside to rest for 10 minutes.
Serve hot as an accompaniment (it goes well with grilled or roast meat and barbecued fish).
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