Drumstick (Moringa) Overview
Drumstick, scientifically known as Moringa oleifera, is a nutrient-rich vegetable commonly found in tropical and subtropical regions. The long, slender pods are known for their distinctive flavor and are a staple in many cuisines, particularly in Indian cooking. Apart from the pods, the leaves, flowers, and seeds of the drumstick tree are also edible and packed with health benefits.
Health Benefits of Drumstick
- Rich in Nutrients: Drumstick is high in vitamins A, C, and E, calcium, potassium, and iron, contributing to overall health.
- Antioxidant Properties: It contains various antioxidants that help combat oxidative stress and inflammation in the body.
- Supports Digestive Health: The fiber content aids digestion and helps prevent constipation.
- Anti-Inflammatory: Compounds in drumsticks have been shown to have anti-inflammatory effects.
- Supports Heart Health: The potassium content helps regulate blood pressure and supports heart function.
How to Eat Drumstick
Drumstick can be enjoyed in various ways:
- In Curries: Use the pods in curries and stews.
- In Soups: Add to soups for a nutrient boost.
- In Salads: Use young drumstick leaves in salads.
- As a Side Dish: Sauté with spices and serve as a side.
- In Smoothies: Blend drumstick leaves into smoothies for added nutrition.
Nutritional Value (per 100 grams)
- Calories: 37
- Protein: 2.1 g
- Carbohydrates: 8.0 g
- Dietary Fiber: 2.0 g
- Fat: 0.6 g
- Vitamin A: 14% of the Daily Value (DV)
- Vitamin C: 51% of the DV
- Calcium: 18% of the DV
- Iron: 25% of the DV
Indian Recipes with Drumstick
1. Drumstick Sambar
Ingredients:
- Drumstick: 200 grams (cut into 2-inch pieces)
- Toor Dal (Split Pigeon Peas): 1 cup
- Onion: 1 (chopped)
- Tomato: 1 (chopped)
- Green Chilies: 2 (slit)
- Sambar Powder: 2 tablespoons
- Turmeric Powder: 1/2 teaspoon
- Salt: to taste
- Mustard Seeds: 1 teaspoon
- Curry Leaves: 5-6
- Oil: 2 tablespoons
- Water: 3 cups
Instructions:
- Cook toor dal in 3 cups of water until soft and mash it.
- In a pan, heat oil and add mustard seeds. Once they splutter, add curry leaves, chopped onion, and green chilies. Sauté until onion is golden.
- Add chopped tomato, sambar powder, turmeric powder, and salt. Cook until the tomato softens.
- Add drumstick pieces and water. Bring to a boil and simmer for 10-15 minutes until drumsticks are tender.
- Mix in the mashed dal and simmer for an additional 5 minutes. Serve hot with rice.
2. Drumstick Curry
Ingredients:
- Drumstick: 250 grams (cut into 2-inch pieces)
- Onion: 1 (chopped)
- Tomato: 1 (chopped)
- Coconut: 1/2 cup (grated)
- Green Chilies: 2 (slit)
- Turmeric Powder: 1/2 teaspoon
- Red Chili Powder: 1 teaspoon
- Salt: to taste
- Oil: 2 tablespoons
Instructions:
- Heat oil in a pan, add chopped onion and green chilies, and sauté until golden.
- Add turmeric powder, red chili powder, and chopped tomato. Cook until the tomato is soft.
- Add drumstick pieces and salt. Cook for 5-7 minutes.
- Add grated coconut, mix well, and cook for another 5 minutes. Serve hot with rice or chapati.
3. Drumstick Stir-Fry
Ingredients:
- Drumstick: 200 grams (cut into small pieces)
- Onion: 1 (sliced)
- Green Chilies: 2 (slit)
- Mustard Seeds: 1 teaspoon
- Turmeric Powder: 1/2 teaspoon
- Salt: to taste
- Oil: 2 tablespoons
- Fresh Coriander: for garnish
Instructions:
- Heat oil in a pan, add mustard seeds, and let them splutter.
- Add sliced onion and green chilies, sauté until onion is translucent.
- Add turmeric powder and drumstick pieces. Stir well and cover.
- Cook for about 10 minutes, stirring occasionally until drumsticks are tender. Add salt and garnish with fresh coriander before serving.
4. Drumstick Leaves Paratha
Ingredients:
- Drumstick Leaves: 1 cup (washed and chopped)
- Whole Wheat Flour: 2 cups
- Onion: 1 (finely chopped)
- Green Chilies: 2 (finely chopped)
- Ginger: 1-inch piece (grated)
- Salt: to taste
- Water: as needed
- Oil: for cooking
Instructions:
- In a bowl, mix whole wheat flour, chopped drumstick leaves, chopped onion, green chilies, ginger, and salt.
- Gradually add water to form a soft dough. Let it rest for 20 minutes.
- Divide the dough into small balls and roll them into flat discs (parathas).
- Heat a skillet and cook the parathas on both sides until golden brown, adding oil as needed. Serve with yogurt or pickle.
5. Drumstick and Potato Curry
Ingredients:
- Drumstick: 200 grams (cut into pieces)
- Potato: 2 medium (cubed)
- Onion: 1 (chopped)
- Tomato: 1 (chopped)
- Green Chilies: 2 (slit)
- Turmeric Powder: 1/2 teaspoon
- Salt: to taste
- Oil: 2 tablespoons
- Water: 1 cup
Instructions:
- Heat oil in a pan, add chopped onion and green chilies, and sauté until onion is golden.
- Add turmeric powder and chopped tomato. Cook until tomato softens.
- Add potato cubes and drumstick pieces. Stir well and add salt.
- Add water, cover, and cook until the vegetables are tender. Serve hot with rice or roti.
Non-Indian Recipes with Drumstick
1. Drumstick Soup
Ingredients:
- Drumstick: 200 grams (cut into pieces)
- Vegetable Broth: 4 cups
- Onion: 1 (chopped)
- Garlic: 2 cloves (minced)
- Carrot: 1 (diced)
- Olive Oil: 2 tablespoons
- Salt and Pepper: to taste
Instructions:
- In a pot, heat olive oil and sauté onion, garlic, and carrot until soft.
- Add the vegetable broth and bring to a boil. Add drumstick pieces and simmer for 10-15 minutes.
- Blend the soup until smooth, then season with salt and pepper.
- Serve hot, garnished with fresh herbs.
2. Drumstick Salad
Ingredients:
- Drumstick: 100 grams (steamed and sliced)
- Cucumber: 1 (diced)
- Cherry Tomatoes: 10 (halved)
- Red Onion: 1/2 (thinly sliced)
- Olive Oil: 2 tablespoons
- Lemon Juice: 1 tablespoon
- Salt and Pepper: to taste
Instructions:
- In a large bowl, combine sliced drumstick, cucumber, cherry tomatoes, and red onion.
- Drizzle with olive oil and lemon juice. Season with salt and pepper.
- Toss gently and serve immediately.
3. Drumstick and Quinoa Salad
Ingredients:
- Drumstick: 100 grams (steamed and sliced)
- Quinoa: 1 cup (cooked)
- Bell Pepper: 1 (diced)
- Red Onion: 1/2 (chopped)
- Olive Oil: 2 tablespoons
- Apple Cider Vinegar: 1 tablespoon
- Salt and Pepper: to taste
Instructions:
- In a large bowl, mix cooked quinoa, sliced drumstick, diced bell pepper, and chopped onion.
- Drizzle with olive oil and apple cider vinegar. Season with salt and pepper.
- Toss well and serve chilled or at room temperature.
4. Drumstick Fritters
Ingredients:
- Drumstick: 200 grams (cut into small pieces)
- Chickpea Flour (Besan): 1 cup
- Onion: 1 (finely chopped)
- Green Chilies: 2 (finely chopped)
- Salt: to taste
- Water: as needed
- Oil: for frying
Instructions:
- In a bowl, mix chickpea flour, chopped onion, green chilies, and salt. Gradually add water to make a thick batter.
- Fold in the drumstick pieces.
- Heat oil in a pan, drop spoonfuls of the batter, and fry until golden brown on both sides.
- Serve hot with chutney or sauce.
5. Drumstick Stir-Fry with Garlic
Ingredients:
- Drumstick: 200 grams (cut into pieces)
- Garlic: 4 cloves (sliced)
- Olive Oil: 2 tablespoons
- Soy Sauce: 1 tablespoon
- Sesame Seeds: 1 tablespoon
- Salt: to taste
Instructions:
- Heat olive oil in a pan, add sliced garlic, and sauté until golden.
- Add drumstick pieces and stir-fry for about 5 minutes.
- Drizzle with soy sauce, sprinkle sesame seeds, and add salt to taste. Stir well and serve warm.
Drumstick is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!