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close this bookAmaranth to Zai Holes, Ideas for Growing Food under Difficult Conditions (ECHO; 1996; 397 pages)
View the documentOther ECHO publications
View the documentAbout this book
View the documentAcknowledgements
Open this folder and view contents1: Basics of agricultural development
Open this folder and view contents2: Vegetables and small fruits in the tropics
Open this folder and view contents3: Staple crops
Open this folder and view contents4: Multipurpose trees
Open this folder and view contents5: Farming systems and gardening techniques
Open this folder and view contents6: Soil health and plant nutrition
Open this folder and view contents7: Water resources
Open this folder and view contents8: Plant protection and pest control
Open this folder and view contents9: Domestic animals
Open this folder and view contents10: Food science
Open this folder and view contents11: Human health care
Open this folder and view contents12: Seeds and germplasm
Open this folder and view contents13: Energy and technologies
Open this folder and view contents14: From farm to market
Open this folder and view contents15: Training and missionary resources
Open this folder and view contents16: Oils
Open this folder and view contents17: Above-ground (urban) gardens
View the document18: What is ECHO?
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Open this folder and view contentsECHO development notes - issue 52
Open this folder and view contentsECHO development notes: issue 53
close this folder28 additional technical notes about tropical agriculture
View the documentA few alternate seed sources that we commonly use
View the documentAmaranth - grain and vegetable
Open this folder and view contentsArid region farming primer
View the documentCitrus propagation and rootstocks
Open this folder and view contentsCucurbit seeds
Open this folder and view contentsDry farming
View the documentMuscovy ducks for png villages
View the documentFruit crops
View the documentFruit vegetables
View the documentGrain crops
View the documentGround covers and green manures
View the documentGreen manure crops
View the documentIndustrial crops
View the documentThe lablab bean as green manure
View the documentLeafy vegetables
View the documentLeguminous vegetables
View the documentThe moringa tree
View the documentRecipes to learn to eat moringa
View the documentMiscellaneous vegetables
View the documentThe poor man's plow
View the documentPulses (grain legumes)
View the documentRabbit raising in the tropics
View the documentLetter from fremont regier, mennonite central committee, Botswana (and earlier in Zaire)
View the documentRoots and tubers
View the documentSunnhemp as a green manure
View the documentThe sweet potato
View the documentTropical pasture and feed crops
View the documentThe velvet bean as green manure
Open this folder and view contentsPrinciples of agroforestry
Open this folder and view contentsGood nutrition on the small farm
 

Recipes to learn to eat moringa

Vegetable Rolls

1 c pigeon or Congo pea, boiled and 1 loaf sliced bread
mashed 3 eggs, beaten
1 c young buko*, chopped 1/3 c all-purpose flour
1/2 c moringa leaves 1/2 c winged bean (optional)
1/4c red pepper, chopped 1 c squash, grated
1/4 c carrots, chopped 5 tbsp margarine
1/4 c peanut, boiled 2 T salt
1/2 c green papaya, chopped 1/2 c pork, ground
1 bulb garlic, chopped (optional) 1 head onion, chopped (optional)
Mix all ingredients above. Wrap in banana leaves, and steam for 45 minutes.

Pigeon Pea or Congo Pea, Papapa, Moringa and Winged Bean Rice

1 c young pigeon or Congo pea, 1/2 c shrimp, shelled & diced
boiled 1 medium onion, chopped
1/2 shredded green papaya 5 segments garlic
1/4 c strips of winged bean Oil for frying
1/2 c chicken, boiled & sliced Salt to taste
into cubes Accent or MSG
Saute the garlic and onions. Add chicken, shrimp, peas, green papaya, and winged beans. Add salt and Accent or MSG. Cook the papaya and winged beans until tender. Remove, and let cool. Wrap in rice paper. Fry in deep hot oil. Serve hot with sweet and sour sauce.

Sauted Pigeon Pea or Congo Pea, Papaya, Moringa and Winged Bean with Liver

1-1/4 c pigeon or Congo pea 1/2 c liver
3 quarts water 3 T salt
3/4 c cooking oil 2 c rice washings
4 segments garlic 1-3/4 c winged bean
1-1/4 c tomatoes 2 cup moringa leaves
Boil peas until cooked. Set aside. Saute garlic, onion and tomatoes. Add liver. Cover and cook until liver is tender. Season. Add rice washings. Add winged bean and papaya. Cover and cook 10 minutes. Add cookoed peas and moringa leaves. Serve hot.

Pigeon Pea or Congo Pea with Pork and Banana Blossom

1 c peas 1 c winged bean
1 pc banana blossom 1/2 moringa leaves
1 leg pork Ginger
1 c roselle Salt to taste
Smoke pork until golden brown. Remove from fire, and cut into cubes about 2 inches in size. Boil peas and pork leg until tender. Add ginger and salt to taste. Add banana blossoms and winged beans. When tender, add roselle and onions.

Broiled Milk Fish with Pigeon Pea or Congo Pea

21 medium size milk fish (broiled with Green onions scales)
2 tomatoes
2 c fresh peas medium size green papaya
1 bunch winged bean Salt, MSC or Accent to taste
2 cups moringa leaves
Boil fresh peas until soft. Add tomatoes and salt to taste. Add broiled fish. When done, add winged beans and green papaya. Add moringa, and garnish with green onions.

Chicken with Pigeon or Congo Pea, Papaya, Moringa and Winged Bean

1"1 medium size chicken 1 onion
1-1/2 c boiled pigeon or Congo pea 1 tomato
2 pcs green medium size papaya 3 cloves garlic
1 c winged bean Salt, MSC or Accent to taste
1 c moringa leaves
Saute garlic, onion and tomatoes. Add sliced chicken, boiled peas, and boil for 20 minutes. Then add papaya and winged bean, and boil another 10 minutes. Add MSC or Accent and salt to taste. Put in moringa leaves before removing from fire. Serve hot.

Pigeon or Congo Pea, Papaya, Moringa and Winged Bean with Dried Minnow and Coconut Milk

1 c dried minnow 1 c green papaya, cubed
1 T fish sauce 1 c winged bean, cut into 2" length
1-1/4 t salt 1/4 c red pepper
1 c cubed squash 1 c coconut milk (second extraction)
2 c fresh pigeon or Congo pea 1/4 c sliced tomatoes
Heat second extraction of coconut milk with dried minnow and fish sauce. Cook for 10 minutes. Season with salt. Add squash and cook for 3 minutes. Add fresh peas, green papaya, red pepper, winged beans, and tomatoes; cook for 4 minutes. Add coconut milk and moringa leaves. Remove from fire, and serve hot.

Vegetable Ukoy*

1 c shredded green papaya 1 or 2 eggs, beaten
1 T green onion leaves, chopped 2 T flour
1 T sweet pepper Vegetable oil to fry
1/2 c pigeon or Congo pea (fresh or MSG or Accent, salt, and white
dried), boiled & mashed pepper to taste
Mix all ingredients. Drop by spooonful into hot oil. Fry until brown. Serve with calamansi* juice.

Pork's Leg with Pigeon Pea or Congo Pea, Papaya, Moringa and Winged Bean

1 whole pork leg 1 c moringa leaves
2 c pigeon or Congo pea 2 pcs tomatoes
1 bunch winged bean 1 pc onion
1 medium green papaya Salt to taste
Boil porkk leg until tender. Add garlic, tomatoes and onions. Add peas and cook until soft. When done, add winged bean and green papaya. Add moringa leaves. Season to taste.

Pigeon Pea or Congo Pea, Papaya, Moringa and Winged Bean Sweet Potato Ring

1 yellow cassava 1 c coconut milk (second extraction)
1 c peas, boiled 1 c shrimp juice
1 c shelled shrimp 1/2 c coconut milk (first extraction)
1 c cubed green papaya 1/4 c tomato, sliced
Boil the yellow cassava cubes, and drain; set aside. Boil the peas, shelled shrimp, shrimp juice, tomatoes, green onion bulbs, ginger, coconut milk (second extraction). Season it with soy. Add winged beans and payapa cubes, and cook for 3 minutes. Add pure coconut milk and cook for 2 minutes. Add moringa leaves, and cover. remove from fire. Arrange the cooked yellow cassava along the side of the container to make a bedding, and place the peas, papaya, moringa and wing bean mixture at the center; garnish with green onions. (I wonder if this is the correct procedure for this recipe.)

Pigeon Pea or Congo Pea, Papaya, Moringa and Winged Bean in Nest

1/2 c peas 1/2 c moringa
1/2 c papaya 8 pcs winged bean
1 c cassava, boiled 10 pcs shrimp
1 small onion 1/2 c squash (thinly sliced)
Mash the cassava with margarine; set aside. Saute galic, onion and ginger. Add shredded papayas, squash, winged bean and boiled peas. Boil until the vegetables are cooked. (I wonder if this is the correct procedure for this recipe.)

Binulay (Binalot Na Gula)*

1 c ground beef and pork 1/2 c flour
2 tsp salt 1 tsp white pepper
1/2 MSG or Accent 1 tbsp full onion
1 egg, unbeaten 1/2 c winged bean, chopped
1/4 c carrots 1/4 c papaya
1/2 c pigeon or Congo pea
Mix thoroughly all the above ingredients. Wrap in banana leaves, and steam until cooked. Let it cool, and slice thinly. Then fry.

Pigeon Pea or Congo Pea, Papaya, Moringa and Winged Bean Hamburger

1 c boiled peas, mashed 1/2 c papaya, chopped
1/2 c string beans, chopped 1/2 c flour
1/2 c moringa 2 eggs
1 big size onion, chopped 2 segments garlic
Oil to fry; salt to taste
Saute garlic, onions and tomatoes. Add mashed peas, papaya, winged beans, and set aside. Beat eggs and add flour. Add moringa leaves to sauted ingredients, and mix with beaten eggs.

Pigeon Pea or Congo Pea Guinat-An*

3 pcs tomatoes 6 pcs winged bean
1 medium papaya 5 pcs moringa
1 c coconut milk 1 tsp fish paste
1/2 c punao (forage grass) 1 tbsp salt
Boil pigeon or Congo peas until soft. Add salt and fish paste; continue boiling. Add papaya, winged beans and punao. Boil until soft and done. Add moringa, coconut milk, and the rest of the ingredients.

Lawot-Lawot*

1/2 c pigeon or Congo pea seeds 1 c moringa
1 c kalabasa* 1 c bitter melon
3 young taro leaves 1 spinach (purple)
1/2 c winged bean 2 regular size sweet red pepper
1 tsp sliced ginger 1 tsp iodized salt
2 stalks green onions 1 c thick coconut milk
1 stalk lemon grass 2 c thin coconut milk

Select fresh tender vegetables that are free from blemishes. wash whole and slice to desired sizes; set aside. Bring to boil1 c thin coconut milk. Add pre-cooked pigeon or Congo pea, squash, and young taro leaves. Boil for 5 minutes. Add remaining 1 c thin coconut milk, winged beans, bitter melon and spices. Boil for 2 minutes. Add thick coconut milk and leafy vegetables. Allow to boil. Remove from fire. Serve while hot.

Pochero a la Berding Gulay

1 c peeled & sliced unripe papaya 3 stems green onions
1 c moringa leaves 1 small pc ginger (thinly sliced)
1 c green beans or winged beans 1 tbsp cooking oil
3 pcs ripe tomato 5 black pepper, whole
3 pc ripe banana (gardaba) 3 c rice water, strained
1 c dried minnow Salt to taste
1 clove garlic

Saute the garlic and ginger in cooking oil until slightly brown. Add the rice water and bring to a boil. Add the banana, beans and black pepper. Cover, and continue to boil. When half-done add the sliced papaya, dried minnow, tomatoes, green onions, and salt to taste. Lastly, add the moringa leaves. Remove from fire when done, and serve while hot. 8 servings.

Masquadilla Torta*

1/2 moringa leaves 1/4 c powdered dried dried minnow
1 c winged bean pods, finely 3 pcs tomato, sliced
chopped 3 eggs, beaten
1/2 c shredded papaya 1/2 c onion, sliced
3/4 c shredded squash 5 segments garlic
1/2 c powdered mung bean Salt & pepper to taste

Mix moringa pods, leaves, shredded papaya, squash, powdered dried minnow, powdered mung bean, tomatoes, beaten eggs, onion, garlic, salt and pepper to taste. Place one piece of 5 by 5 banana leaf on a plate, and pour the mixturer on it. Then fry in hot fat until golden brown. Garnish with sliced tomatoes, onions and calamansi*. 8 servings.

Pigeon or Congo Pea, Papaya, Moringa, Winged Bean Chicken Guinat-An*

3 pcs tomato 8 pcs winged bean
1 small papaya 1 c coconut milk
1 c boiled pigeon or Congo pea 1 c palm heart
2-1/2 c sliced chicken 3 pcs garlic
1 c moringa leaves 1 small ginger
3 c water 1 onion
Salt to taste

Saute garlic, onions, tomatoes and ginger in hot oil. Add the sliced chicken and boil with salt. Then add thewater, and boil until the chicken is soft. Add the papaya, palm heart, winged bean and pigeon or Congo pea. Lastly, add the moringa and coconut milk. Season to taste.

Sauted Vegetables with Cassava

2 c boiled pigeon or Congo pea shells* 1 c mongo bean, yard-long
1/2 c moringa 1 c green bean or cowpea
3 c water 1 c papaya
1 c cubed cassava Oil, garlic, tomatoes, onions and salt

Saute garlic, onion, and tomatoes, with green shells. Add beans, peas, papaya and cubed cassava. Add water and salt to taste. Boil until tender.

Pigeon Pea or Congo Pea, Papaya, Moringa and Winged Bean Lampirong*

3 c lampirong 1/2 c peas or mung beans, boiled
1 c winged bean 1/2 c moringa
2 c yam or potato bean 1 tsp fish paste
1 c kalabasa

Saute lampirong in tomatoes, oil, garlic and onion. Add fish paste, and cook until tender. Add boiled mung bean or pigeon pea, winged bean, and squash. Lastly, add yam bean and moringa. Season with salt and pepper to taste.

Vegetable Delight

1 c pure coconut milk 1 small pc ginger
1/3 c pure coconut milk reserve 3 pcs bell pepper, green& red,
5 pcs fish, preferably tilapia quartered
1 onion bulb, sliced 1-2 tbsp cooking oil
1 head garlic, crushed 1 tsp crushed black pepper
3 pcs tomatoes, quartered 1/2 c pigeon or Congo pea
8-10 winged beans or string beans, 1 c cubed yellow sweet potato
quartered 2"1/2 moringa leaves

Saute garlic in oil until brown. Add onion. Transfer to unglazed cooking pot, then add 1 cup pure coconut milk, winged beans, pigeon or Congo pea, yellow sweet potato, fish, and ginger. Let it boil until half-done. Add bell peppers and tomatoes. Season with salt and crushed pepper. Add the rest of the coconut milk and moringa. Boil for 5 minutes, and serve.

Patalbog*

1 red papaya 4 c water
1 c moringa leaves 1 tsp salt
1 c winged beans Ginger and seasoning to taste
1 c pigeon or Congo pea
Wash peas and papaya (which has been sliced ito elongated pieces). Remove young moringa leaves from stems, and place in a cup. Slice winged beans to desired size, and wwash. Pare ginger, and pound. Place all ingredients in a casserole accordingly. Cook for 15 minutes or until all vegetables are tender. Serve hot. 4 servings.

Pigeon or Congo Pea, Papaya, Moringa and Winged Bean with Dried Fish

2 c sliced winged bean 1 c thick coconut milk
1/2 c mature peas 2 medium size dried fish (marabara-an)
1 c sliced green papaya 1 c young moringa leaves
1 medium size dried yellow sweet 1 tsp soy sauce
potato 1 c thin coconut

Boil 2 cups thin coconut milk with peas, camote, and papaya. Add dried fish and winged beans. Cook for 5 minutes. Add thick coconut milk and soy sauce. Cook until it boils. Add moringa leaves, and cover. Remove from fire. Serve hot.

Sauted Young Pigeon or Congo Peas

2 c dried minnow 2 tbsp oil
2 c moringa leaves 2 tsp soy sauce
1 c young pigeon or Congo pea 1 medium size onion
1/2 c slided tomato 3 cloves garlic
1 c sliced squash Salt to taste

Saute garlic, onions and tomatoes. Add fish, squash and peas, and cover. Cook for 10 miinutes. Add moringa leaves, and continue cooking for 3 minutes. Remove from fire and serve hot.

Dinengdeng

1 c pigeon or Congo pea, boiled 1 tbsp fish paste or salted fish
1 c green papaya, sliced into small pieces 1 pc ginger
1 c moringa leaves 2 medium tomatoes, sliced
1 c winged beans, sliced into strips

Roasted walking catfish or mullet P>Boil 2 cups water in a casserole. Add the fish paste, ginger, and roasted fish for 15 minutes. Then add the previously boiled peas, green papaya, and winged beans. Cook until tender. Add the moringa leaves last, and cook 2-3 minutes more. Add a pinch of MSG or Accent, and salt to taste. Serve hot. 4 servings.

Pinamilit Na "Haluwan" (Dalag)*

1 c tinapa (roasted fish) 1 head onion
4 cups coconut milk 1 small ginger
2 cups water 1 pc papaya
1 cup moringa leaves Black pepper to taste

Boil the coconut milk with water. After boiling, mix the fish with the spices for 5 minutes. Add the papaya and let it boil for 5 minutes, then add the moringa leaves. Cook for 5 minutes more. Remove from fire. Serve hot. 4 servMSG or Accentings.

Papaya Pancit*

Papaya, unripe Cooking oil
Onion Garlic
Cabbage Soy sauce
Shrimp or dried fish Salt to taste
Pepper, red & green MSG or Accent
1/2 c shrimp paste

Saute the garlic untilk golden brown. Add the sliced onion, pepper, and shrimp orOnion dried fish. Add 1 c of water. Add sliced caggage, shredded papaya, and soy sauce. Cook until tender. Add salt and MSC or Accent to taste. Serve hot.

3-in-1 Recipe

1/2 c coconut milk, diluted 1/2 c shrimp paste
1 c dried shrimp 2 pcs green pepper, (cut into strips)
1/2 papaya, unripe, cut into strips 1 segment garlic, minced
3 c moringa leaves Onion

Boil coconut milk, shrimp, garlic, and onions for 10 minutes. Season with shrimp paste, and continue stirring. Add cooked peas, papaya, green pepper, and moringa leaves. Cook 5 minutes longer. Serve h ot. 6 servings.

Pigeon or Congo Pea, Papaya, Moringa and Winged Bean Chop Suey

2/3 c mashed boiled peas 1/4 c chopped onion
1/4 c blanched moringa leaves 1-1/2 c rice washing
1/3 c chopped shelled shrimp 2 tbsp flour
1 pc beaten chicken egg 1/2 c edible oil
1/2 c shell meat* 2 segments garlic
1 small half-ripe papaya, sliced thinly 1/2 c shrimp juice
3 pcs winged bean, sliced crosswise Salt to taste
2 pcs sliced red & green pepper Pinch of white pepper

Combine mashed peas, winged beans, shrimp, one-half of the beaten egg, 1 tbsp flour, half of the bulb onion; season with white pepper and salt to taste. Mix well and form into small balls and fry./ Saute garlic, remining onion and shell meat. Add salt and shrimp juice. Let it simmer for 2 minutes. Add fried pea balls, papaya, winged bean and rice washing. Bring to boil for 3 minutes. Beat 1 tbsp flour to the remaining beaten egg, and pour in; add red and green pepper, then salt to taste. Sprinkle with white pepper and serve hot for 6 persons.

Pigeon or Congo Pea with Blanched Dried Minnow

2 c pigeon pea seeds, fresh or dried 6 c rice washing
1 c blanched dried minnow 1 medium size onion
4 medium sizie tomatoes 1 tbsp salt

Peel and slice onion. Wash tomatoes, and cut into cubes. Add to the rice washing together with the pea seeds. Add salt and boil until peas are tender enough. Then add the blanched dried minnow, and boil for 5 minutes. Serve hot. Good for 6 servings.

Notes

1 The flower of this wild banana is extensively used as a vegetable, as are those of other bananas.

2 The meat from a young unripened coconut that has a jelly-like consistency.

3 Yams may be used as a substitute.

4 Coconut milk is extracted by squeezing the meat of a freshly grated coconut. The first squeezing is called kakang gata. A second squeezing is used after water is added to the remaining coconut meat, and this is called gata or coconut reserve.

5 Unknown at this time. Further inquiries are being made to the Food and Nutrition Research Center of the Philippines, and this information can be obtained by writing to the author at a later date.

6 Lumpia wrappers are made from rice or wheat flour dough and are paper-thin, and pliable when dampened.

7 See Section I, "Introduction".

8 The green pods of moringa can be used as a substitute for okra.

9 What portion of this plant (leaf or grain) is used is unknown at this time. It is a common forage grass. Further inquiries are being made to the Food and Nutrition Research Center of the Philippines, and this information can be obtained by writing to the author at a later date.

10 Rice washing is the water used to wash the rice the second or third times after the dirt and insects have been washed out. It contains a powder from the rice, and is thought to preserve some of the nutritional value of the rice.

11 The leaves of this plant are used as a spinach substitute; fruit are used to make wine, jellies, and a variety of other products (with a flavor similar to cranberries), and used in drinks because of its bright red coloring.

12 Saba is both a term for a specific species of banana, as well as a generic term for wild and cultivated bananas and for plantains. Wild or cooking bananas or plaintains are used both as a vegetable (green), and as a fruit (ripe), and the flowers are used as a vegetable.

13 Sitaw (sitoa) is a generic name for a number of green beans (including green cowpeas), as well as for dried cowpeas.

14 The heart of almost all palms can be cooked and eaten as a vegetable.

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