Try this Moringa Tomato Stew with Diced Tomato and Origanum

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If you are lucky enough to find fresh Moringa pods (also known as drumsticks), then try this Moringa Tomato Stew recipe that goes with meats and starches, such as rice and potato's.

This dish took me about 10 minutes to prepare and about 15 minutes to cook.

Fortunately, I have a Moringa orchid close to the house and after a few minutes of picking some of the youngest pods that I could find, I settled for about 15 pods and headed back to the kitchen to start preparing.

Typical Moringa Garden

I had left it a little late in the season and mature pods (the protective layer around the seed) becomes fibrous the more mature they are. When they are too fibrous, they don't disintegrate when chewing.

Moringa Pods and Blossoms

Preparing your Vegetable Moringa Tomato Stew

After washing them, place them on a cutting board and nip off the ends.

Fresh Moringa Pods

I cut my pieces between 5 and 7 centimetres. Next time, I would cut them between 2 and 4 centimetres – 7 centimetres pieces where a little too long.

Cut Moringa Pods

All chopped in the pot and ready to add the tomato base.

Tomato Base for Moringa Tomato Stew
Freshly Cut Moringa Pods

All Gold is a common tinned product here in Malawi that provides diced tomato’s with several option of herbs and spices. This is one of my favourites – origanum, basil and garlic. Your herbs are entirely up to you.

Raw Moringa and Tomato Ready for Cooking

My neighbour recently mentioned adding coconut milk and I will soon be trying that recipe too.

Add the tin to the pot. This tin is 400 grams. If you decide to make your own tomato base, use about the same amount. Exact measurements do not matter – add more or less tomato according to your taste buds.

I did not add salt as this recipe is sweeter, rather than savoury.

All mixed and ready for cooking.

Moringa Tomato Stew Simmering for a Few Minutes

About 15 minutes later, I turned off the hot plate and let it simmer for about 5 minutes.

Moringa Tomato Stew Ready to be Served

That is it. Ready for the bowl.

I had this Moringa Tomato Stew on its own and it was great.

Moringa Tomato Stew Served on its Own in a Bowl

Is it worth adding Moringa to our table?

Unless there is a special occasion, food needs to fulfil its basic requirement of providing humans with energy and nutrients so that we can live.

Food costs money to buy and when shopping for food, because we have to, then we tend to look at the labels, look at the cost and consider its nutrient value.

For myself, one of the frustrations of food shopping is that the comparative nutritional information of any food product on the shelf, is never there.

I cannot see the comparative analysis between Moringa and Corn / Maize, for example.

So when I am shopping, this important aspect is missed. It is over-ridden by distractions such as specials, packaging and product position in the store.

So what is the comparative analysis between Moringa and Corn / Maize?

Corn / Maize

100 gram / Yellow / Raw

Moringa Pods

100 gram / Raw


- Sugars
- Dietary fiber




Vitamin A equiv.
- lutein & zeaxanthin

Thiamine (vit. B1)

360 kJ (86 kcal)

19.02 g
3.22 g
2.7 g

1.18 g

3.22 g

75.96 g

9 μg (1%)
644 μg

0.200 mg (17%)



- Dietary fiber




Vitamin A equiv.

Thiamine (vit. B1)

Riboflavin (vit. B2)

150 kJ (37 kcal)

8.53 g

3.2 g

0.20 g

2.10 g

88.20 g

4 μg (1%)

0.0530 mg (5%)

0.074 mg (6%)

Niacin (vit. B3)

Vitamin B6

Folate (vit. B9)

Vitamin C




1.700 mg (11%)

0.093 mg (7%)

46 μg (12%)

6.8 mg (8%)

0.52 mg (4%)

37 mg (10%)

270 mg (6%)

Niacin (vit. B3)

Pantothenic acid (B5)

Vitamin B6

Folate (vit. B9)

Vitamin C









0.620 mg (4%)

0.794 mg (16%)

0.120 mg (9%)

44 μg (11%)

141.0 mg (170%)

30 mg (3%)

0.36 mg (3%)

45 mg (13%)

0.259 mg (12%)

50 mg (7%)

461 mg (10%)

42 mg (3%)

0.45 mg (5%)

Percentages are relative to US recommendations for adults.
Source: USDA Nutrient Database

From the table above, it is clear to see that Moringa has additional vitamins and minerals making it an effective nutrient booster and natural vitamin supplement.

This plant contains and works with the body in the following ways :

  • 7 Vitamins
  • 6 Minerals
  • 46 Antioxidants
  • 18 Amino acids
  • Detoxifys the body
  • Cardiovascular health
  • Improves liver function
  • Strengthens immunity
  • Relieves gastrointestinal distress
  • Assists with gout and arthritis treatments
  • Contains high amounts of natural Anti-inflammatory material
  • Assists in controlling high blood pressure and lowers blood sugar levels
  • Has antimicrobial, antibacterial, anti-fungal, antitoxins and anti-tumour properties

Moringa Tomato Stew ... so much from so little (and very cost effective)

Moringa Comparative Table

If you have a Moringa Recipe and you would like to share your secret, please do that right here

Share your recipe and skills, ask a question about something related to this article, make a point or simply tell us something interesting.

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