Discover how to make Moroho, a flavorful dish featuring leafy greens like spinach or cabbage, cooked with onions and a blend of spices. This easy-to-follow recipe combines nutritious greens with aromatic spices for a tasty and healthy meal option. Perfect as a side dish or a light main course, Moroho is sure to become a favorite in your culinary repertoire.

Ingredients:

- 4 cups fresh spinach or cabbage, chopped

- 1 large onion, finely chopped

- 2 cloves garlic, minced

- 1 tablespoon olive oil or vegetable oil

- 1 teaspoon cumin seeds

- 1 teaspoon ground coriander

- 1/2 teaspoon turmeric powder

- 1/2 teaspoon paprika

- Salt and black pepper, to taste

- 1/4 cup water or vegetable broth

Instructions:

Prepare the Greens: Rinse the spinach or cabbage under cold water. Chop into bite-sized pieces and set aside.

Cook the Aromatics: Heat the oil in a large skillet over medium heat. Add the cumin seeds and cook until they start to sizzle, about 30 seconds. Add the chopped onion and garlic, cooking until the onion becomes translucent and soft, about 5 minutes.

Add Spices: Stir in the ground coriander, turmeric, paprika, salt, and black pepper. Cook for an additional minute to let the spices release their flavors.

Cook the Greens: Add the chopped spinach or cabbage to the skillet. Stir well to coat the greens with the spices and onion mixture. Pour in the water or vegetable broth and cover the skillet. Cook for 5-7 minutes, or until the greens are tender and wilted.

Finish and Serve: Taste and adjust seasoning if needed. Serve warm as a side dish or light main course. Enjoy!

Nutritional Values:

Spinach:

- Calories: 41

- Protein: 5 grams

- Carbohydrates: 6 grams

- Fiber: 4 grams

- Vitamin A: 9433 IU (188% DV)

- Vitamin C: 17.6 mg (30% DV)

- Vitamin K: 987 mcg (1236% DV)

- Folate: 263 mcg (66% DV)

- Iron: 6.4 mg (36% DV)

- Calcium: 245 mg (24% DV)

Benefits:

- Rich in antioxidants, including vitamins A and C, which support immune function and combat oxidative stress.

- High in Vitamin K, essential for bone health and blood clotting.

- Contains fiber that supports healthy digestion and can help prevent constipation.

- Good source of iron, which helps with oxygen transport in the blood and can aid in preventing anemia.

Cabbage:

- Calories: 33

- Protein: 2 grams

- Carbohydrates: 8 grams

- Fiber: 3 grams

- Vitamin C: 56 mg (93% DV)

- Vitamin K: 67 mcg (56% DV)

- Folate: 53 mcg (13% DV)

- Calcium: 71 mg (7% DV)

- Iron: 1 mg (6% DV)

Benefits:

- High in Vitamin C, which helps support the immune system and combat infections.

- Contains Vitamin K, which is important for bone health.

- Fiber aids in digestion and may help prevent digestive issues.

- Contains antioxidants and glucosinolates that may help reduce inflammation.

Onion:

- Calories: 44

- Protein: 1 gram

- Carbohydrates: 10 grams

- Fiber: 2 grams

- Vitamin C: 8.1 mg (14% DV)

- Vitamin B6: 0.1 mg (6% DV)

- Folate: 19 mcg (5% DV)

- Calcium: 26 mg (2% DV)

- Iron: 0.2 mg (1% DV)

Benefits:

- Contains antioxidants like quercetin, which may help improve heart health and reduce blood pressure.

- Supports immune function with its Vitamin C content.

- Has anti-inflammatory properties that may help reduce inflammation and support overall health.

Garlic:

- Calories: 4

- Protein: 0.2 grams

- Carbohydrates: 1 gram

- Fiber: 0.1 grams

- Vitamin C: 1 mg (1% DV)

- Calcium: 5 mg (0% DV)

- Iron: 0.1 mg (0% DV)

Benefits:

- Contains allicin, which may help lower blood pressure and cholesterol levels.

- Has natural antimicrobial and antiviral properties that support overall health.

- May help reduce inflammation and boost the immune system.

Olive Oil:

- Calories: 119

- Protein: 0 grams

- Carbohydrates: 0 grams

- Fat: 14 grams

- Saturated Fat: 2 grams

- Monounsaturated Fat: 10 grams

- Vitamin E: 1.9 mg (10% DV)

- Vitamin K: 8.1 mcg (7% DV)

Benefits:

- Rich in monounsaturated fats that may help reduce the risk of heart disease.

- Contains Vitamin E, an antioxidant that helps protect cells from damage.

- May help reduce inflammation and promote overall health.

Spices (Cumin Seeds, Coriander, Turmeric, Paprika):

Cumin Seeds:

 - Calories: 8

 - Protein: 0.4 grams

 - Carbohydrates: 0.8 grams

 - Fiber: 0.4 grams

Coriander:

 - Calories: 5

 - Protein: 0.1 grams

 - Carbohydrates: 1 gram

 - Fiber: 0.3 grams

Turmeric:

 - Calories: 8

 - Protein: 0.2 grams

 - Carbohydrates: 1.6 grams

 - Fiber: 0.3 grams

Paprika:

 - Calories: 6

 - Protein: 0.3 grams

 - Carbohydrates: 1 gram

 - Fiber: 0.5 grams

Benefits:

- Turmeric: Contains curcumin, which has potent anti-inflammatory properties.

- Cumin: Aids digestion and can help relieve digestive issues.

- Coriander and Paprika: Both contain antioxidants that help protect cells from oxidative stress.

These ingredients contribute a variety of vitamins, minerals, and antioxidants that enhance the nutritional value of Moroho and support overall health.