Monday, March 23, 2015

Cooking for 3: Malunggay Leaves and Corn Soup

When I was young, I always eat what I want, whether it is nutritious or not. It is also obvious that we (hubby and I) love to eat as I compiled some of our eat out(s) here. :) But when I became a mother, everything changed. 

I started to get conscious on what I eat, especially when Miel's still inside me and while I was still breastfeeding her. When my baby's ready to eat solid food, I make it a point to serve something healthy and tastes good as well (my baby's a picky eater). 

Parents like me, will surely agree that malunggay leaves and corn are on top of their list. 

Here's why: 

Benefits of malunggay [scientific name: Moringa Oleifera] are: 

1. Natural energy booster because 100 grams of malunggay yield the following: (a) 75 calories of energy, (b) 5.9 grams protein, (c) 12.8 grams carbohydrate, (d) 353 milligrams calcium, (e) 3,7 milligrams niacin and for thiamin, phosphorus and ascorbic acid, malunggay is at the top of the list.
2. Nutritionists affirm that 200 grams of malunggay leaves is equals to 4 eggs + 2 glasses of milk. It aids in maintaining healthy bones and teeth since it is a good source of calcium. 
3. Rich in Vitamin A (said to be higher than red and green mung beans radish or eggplant). 
4. For lactating women, malunggay leaves aid in the production of vitamin-rich milk for the baby. 

And as for the benefits of eating corn: 

1. Rich source of Vitamins (such as Vit B contituents, esp Thiamin, essential for maintaining nerve health and cognitive function and Niacin, niacin deficiency leads to Pellagra, a disease characterized by diarrhea, dementia and dermatitis. 
2. Provides necessary minerals (such as phosphorous, magnesium, manganese, zinc, iron and copper). 
3. Antioxidant properties (rich source of phenolic compound called ferulic acid, an anti-carcinogenic agent that has been shown to be effective in fighting the tumors that lead to breast cancer as well as liver cancer. 

Now that you know the benefits of corn and malunggay leaves (which are the two of the main ingredients of this dish), I'm sure you want to know how it's done/cooked. 

What you need: 

4 cloves of garlic (minced) 
1 medium size onion (cut) 
1/8 kl ground pork (or chicken, whichever you prefer)
2-3 pcs of corn (cooked and corn kernels removed) or 1/2 can of kernel corn
2-3 cups of water
1-2 cups of malunggay leaves 
fish sauce (patis) 
cooking oil (pref canola oil)


1. Saute garlic and onion. Add ground pork. Simmer until golden brown. 
2. Pour in water and and corn kernels. Bring to a boil and keep it that way for about 5 minutes more to make sure that the ground pork is fully-cooked. 
3. Add malunggay leaves. 
4. Remove from heat then add half a tsp of fish sauce (or adjust to your liking). 
5. Serve :) 
Another easy dish, right? Try it now :) 

If you want to check other posts about 
Cooking for 3, kindly check the link below: 


Donna =) 


  1. This is truly one delicious and healthy meal. i love Malunggay not only because it is rich in vitamins but also because you can put it in any dish and it doesn't affect the taste.

  2. I am proud to say both my boys love vegies, it is very seldom you see kids who eat ampalaya. The like malungay too and we cook it with corn or munggo.

    1. yeah.. good for you Mommy Juvy.. I think in order for kids to learn how to eat veggies is to introduce it to them at a very young age.

  3. great recipe :) when I try this I think I'll put my twist to it by grating the corn kernels while uncooked then cooking them in with the malunggay soup :) thanks for the idea :)

  4. This is perfect for me! :) Breastfeeding mum here. I'd show this to the husband. :)

  5. I miss eating this. My mom used to cook this for the family. Hope I have the time to cook myself though. I'll keep this recipe in my bookmarks :-)

    1. aww.. my mom used to cook this too :)

      thanks :)

  6. Malunggay leaves! Thanks for sharing this recipe as I plan to breastfeed soon. :)

  7. This looks good. I think I would try it this coming weekend. Thanks for sharing.

  8. Ay nice combination, I'll try cooking this at home :-)

  9. Aww.. My favorite dish! Love it with chicharon! More power to your blog!

  10. Ah, mahilig ako sa masabaw at pati malunggay! pwede din pla corn ttry ko minsan. :)

  11. I love corn and malunggay! I will so try this, tamang-tama diet mode ako! :)

  12. Will try this recipe next time. Thanks for sharing!

  13. I am a soup girl and is really into soups. This looks like a delicious healthy meal.

  14. My two daughters especially the older one are both picky eater too! :( I love malunggay and corn, but as for them, I think they will just settle with eating the corn alone! Hehe thanks for sharing this recipe! :)

    1. really? try it still though and let's hope for the best :) what's their favorite food mommy? my daughter loves soup and pasta so I concentrate (on experimenting) on the food that they would normally eat :)


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