When you think of salads, what comes to mind? Perhaps a bowl of leafy greens, crisp vegetables, or a splash of tangy dressing. But in Nigeria, the conventional salad has a unique and nutritious twist — **Zogale**, also known as Moringa Salad. This vibrant dish isn’t just a feast for the eyes but a powerhouse of nutrition that promises to elevate your meal game in more ways than one.
Zogale, commonly referred to as Moringa Salad, is a traditional Nigerian dish made from the Moringa tree leaves, a plant celebrated for its exceptional nutritional profile and medicinal properties. The Moringa leaves are the star of this salad, boasting a rich green colour and a slightly bitter taste that pairs perfectly with various ingredients. Known for its adaptability, Zogale can be served as a side dish or a main course, offering a fresh, earthy flavour that complements any meal.
Photo Source: Alhaji Suya.
Moringa leaves, the primary ingredient in Zogale, are often called the “miracle tree” for good reason. These leaves contain essential nutrients, including vitamins A, C, and E, calcium, potassium, and protein. They are also rich in antioxidants, which help combat free radicals in the body, reducing inflammation and promoting overall health. For those looking to boost their nutrient intake, Zogale is a delicious and easy way to incorporate more greens into your diet.
Nutritional Benefits
- Moringa leaves are a potent source of vitamins and minerals, making Zogale an excellent choice for those looking to enhance their nutrition without relying on supplements.
- The beauty of Zogale lies in its versatility. You can customise it to suit your taste preferences and dietary needs, adding ingredients like avocados, olives, or grilled protein for a more filling meal.
- Zogale is low in calories but high in fibre, which can help you feel fuller for longer. This makes it an ideal option for those looking to maintain a healthy weight while still enjoying flavorful meals.
- The antioxidants in Moringa leaves and the healthy fats from groundnuts can help reduce harmful cholesterol levels and support heart health.
- With its high vitamin content, Zogale can help strengthen the immune system, making it a valuable addition to your diet, especially during the cold and flu season.
How to Prepare Zogale
Photo Source: cookpad.com.
Preparing Zogale is a simple yet rewarding process that brings out the best in its ingredients. Here’s how to create this healthy Nigerian salad.
Ingredients
- Fresh Moringa leaves (Zogale)
- Groundnut paste (peanut butter or roasted groundnuts)
- Sliced onions
- Diced tomatoes
- Freshly chopped Scotch bonnet peppers (or any chilli of choice)
- A dash of seasoning (salt, seasoning cubes)
- Optional: boiled eggs, diced cucumber, or shredded carrots for added crunch
Method
Step 1: Prepare the Moringa Leaves
Start by thoroughly washing the fresh Moringa leaves to remove dirt or impurities. It’s essential to handle the leaves gently to preserve their tender texture.
Step 2: Blanch the Leaves
Blanching the Moringa leaves briefly in boiling water helps to soften them and reduce their natural bitterness. Boil the leaves for 1-2 minutes, then drain and immediately plunge them into cold water to stop cooking. This technique helps retain the vibrant green colour of the leaves.
Step 3: Mix the Ingredients
Get a large bowl, and combine the blanched Moringa leaves with sliced onions, diced tomatoes, and freshly chopped Scotch bonnet peppers. The peppers add a spicy kick, balancing the earthy flavour of the leaves.
Step 4: Add the Groundnut Paste
Stir in the groundnut paste or finely crushed roasted groundnuts. This adds a rich, nutty flavour and a creamy texture that binds the ingredients together. The groundnuts provide additional protein and healthy fats, enhancing the salad’s nutritional value.
Step 5: Season to Taste
Sprinkle a dash of salt and any preferred seasoning cubes. Toss the mixture gently to ensure all the ingredients are well combined.
6: Serve and Enjoy
Serve your Zogale salad fresh as a side dish or a light meal. For added texture and flavour, garnish with slices of boiled eggs, diced cucumbers, or shredded carrots. This salad pairs beautifully with grilled fish, roasted chicken, or a plate of jollof rice.
In conclusion, Zogale is a delightful blend of tradition, nutrition, and flavour that has stood the test of time in Nigerian cuisine. It’s a dish that honours cultural heritage and embraces the importance of healthy eating. So, the next time you want to add freshness and nutrition to your meal, consider making Zogale. This healthy Nigerian salad will transform your meals, nourishing your body and soul with every bite. Experience the magic of Zogale today — your taste buds and health will thank you!