When you're tired of plain white rice that leaves you hungry an hour later, this moringa leaves protein boosted rice transforms your weeknight dinner into a balanced meal with 8g of protein per serving, four times more than regular rice.
Made with fresh drumstick leaves and chicken bone broth, this recipe is ready in 40 minutes and pairs perfectly with any curry or dal for a complete thali. This is how you sneak more greens into your family's meals while boosting nutrition without changing what's already on your dinner table.
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Plain white rice is a staple in Indian households, but it lacks the protein and nutrients your body needs to stay full and energized. This moringa leaves protein boosted rice solves that problem by cooking the greens directly into your rice, giving you a complete side dish instead of having to prepare rice AND a separate vegetable.
Why This Recipe Works for Busy Weeknights
Here's what makes this a weeknight winner:
- 8g of protein per serving, compared to just 2g in regular white rice
- Ready in 40 minutes , with most of that being hands-off pressure cooking time outside of plucking the morings leaves.
- No extra side dish needed because your greens are already mixed in
- Meal prep friendly, stores in the fridge for 4 days or freezer for 2 months
The chicken bone broth adds another 2 to 3g of protein per serving, making this a simple way to meet your daily protein goals without supplements or protein powder.
Key Ingredients
Fresh moringa leaves (drumstick leaves): These tender greens are packed with vitamins A and C, calcium, and plant-based protein. Look for bright green leaves without yellowing. You'll need about 1 pound of leaves on branches, which yields roughly 230g of cleaned leaves. If you can't find fresh, substitute 2-4 tablespoons of dried moringa powder.
White rice: Basmati or sona masoori work best because they stay fluffy and separate when cooked. The long grains hold up well when mixed with the wilted greens.
Chicken bone broth: This is your protein secret weapon, adding 2 to 3g of extra protein per serving while infusing the rice with savory depth. For a vegetarian version, use vegetable broth (you can find vegetable broth like this that gives equivalent protein).
See recipe card below for exact quantities and measurements.
Smart Shopping Tips
- Find fresh moringa leaves at Indian or Asian grocery stores, usually in the produce section near curry leaves and fresh herbs
- Quality check: Leaves should be bright green, not yellowing or wilted; thin stems are okay to include, but remove thick woody branches
- Budget friendly swap: Dried moringa powder works too (use 2-4 tablespoons), available online or at health food stores
- Time saving option: Some stores sell pre-stripped moringa leaves, saving you 10 minutes of prep time
How to Make Moringa Leaves Protein Boosted Rice
This is straightforward enough for a Tuesday night, with most of the cooking happening hands-off in your Instant Pot or pressure cooker.
- Strip and wash the moringa leaves: Take 1 lb of moringa leaves still on branches and pluck leaves by running your fingers down each stem, removing any thick branches. Wash leaves 2 to 3 times in cold water,
- Rinse rice: Rinse white rice 2 to 3 times until water runs clear to remove excess starch and prevent clumpy rice.
- Saute moringa: Set Instant Pot to saute mode, add moringa leaves, and stir 2 to 3 minutes until wilted to half their size.
- Add rice and broth: Add rinsed rice and chicken bone broth, stirring gently to combine and distribute moringa evenly.
- Pressure cook: Close lid, set to Rice mode or Manual on high for 9 minutes, then natural release for 10 minutes.
- Fluff and serve: Open lid carefully and fluff rice gently with a fork for even distribution of green leaves.
For complete step-by-step instructions with exact measurements, see the recipe card below.
Pro Tips for Best Results
- Don't skip the sauteing step because it removes the slight bitterness some people taste in raw moringa leaves and helps them incorporate better into the rice.
- Use the natural pressure release for the full 10 minutes because quick releasing too early can make the rice gummy.
- If using dried moringa powder instead of fresh leaves, skip the sauteing step and add the powder directly with the rice and broth.
- Fluff gently with a fork, not a spoon, to keep the rice grains separated and fluffy rather than mashed.
How to Serve This Recipe
This protein boosted rice works as your starch base in a balanced thali, replacing plain white rice while adding nutrition. The green flecks make your plate look vibrant and appetizing, and the subtle earthy flavor pairs well with any curry, dal, or yogurt based side.
Complete Thali Combinations
- South Indian Style: Moringa rice + Tomato Pappu + Cauliflower Vepudu Fry + Homemade Yogurt = Calories: 452cal | Protein: 24g | Fiber: 7g | Carbs: 70g | Fat: 11g
- High Protein Thali: Moringa rice + Chicken Curry + Carrot Coconut Salad = Calories: 514cal | Protein: 28g | Fiber: 6g | Carbs: 41g | Fat: 27g
- Vegetarian Comfort Meal: Moringa rice (made with vegetable broth instead of chicken broth) + Channa Masala + Homemade Yogurt + Cucumber Peanut Salad = Calories: 599cal | Protein: 31g | Fiber: 12g | Carbs: 83g | Fat: 19g
Easy Variations
- Vegan version: Use vegetable broth instead of chicken bone broth. Protein content will be approximately 5g per serving instead of 8g. You can also find vean protien broths that have 8-9g of protein.
- Extra protein boost: Add ¼ cup cooked lentils or chickpeas when you add the rice for an additional 3 to 4g of protein per serving.
- Spiced version: Add ½ teaspoon cumin seeds and ¼ teaspoon turmeric to the pot when sauteing the leaves for more flavor depth. Try this technique in my High Protein White Rice recipe.
Freezing & Storage Strategy
This protein boosted rice is perfect for Sunday meal prep because it actually freezes better than plain rice, the leaves help retain moisture when reheating.
Storage guidelines:
- Refrigerator: Store in airtight containers for up to 4 days. The rice stays fluffy and the moringa leaves maintain their color and nutrition.
- Freezer: Cool completely, then freeze in individual portions (130g each) in silicone molds or freezer bags for up to 2 months. This way you can grab exactly what you need.
- Reheating: Microwave frozen portions for 2 to 3 minutes, or thaw overnight in the fridge and reheat for 1 minute. Add a splash of water or broth to restore moisture.
- Timeline: Prep Sunday afternoon, portion into 7 servings, and you have protein boosted rice ready for the entire week.
Portion into 7 servings for the entire week.
Store in freezer bags for up to 2 months.
Nutrition
One serving (130g cooked rice) contains 146cal, 8g of protein, 1g of fiber, and 28g of carbs. This makes it a balanced carbohydrate source that actually contributes to your protein intake instead of being nutritionally empty.
Macro Split
Frequently Asked Questions
Yes, but increase the pressure cooking time to 22 minutes on high pressure with natural release. Brown rice needs more liquid too, so add an extra ¼ cup of broth.
Check Indian, Asian, or Filipino grocery stores in the fresh herbs section. They're sometimes labeled as "drumstick leaves" or "malunggay." If unavailable, order dried moringa powder online and use 2-4 tablespoons per batch.
No, when sauteed properly, the moringa leaves have a mild, slightly earthy taste similar to spinach but less pronounced. The chicken broth adds savory depth that balances any earthiness. Kids who eat spinach rice will eat this.
Absolutely. Saute the moringa leaves in a regular pot with a lid, add rice and broth, bring to a boil, then reduce heat to low, cover, and simmer for 15 to 18 minutes until rice is tender. Let rest covered for 5 minutes before fluffing.
Each serving has 8g of protein compared to just 2g in regular white rice (same serving size). That's 4 times more protein, helping you stay full longer and meet your daily protein goals.
Final Thoughts
This moringa leaves protein boosted rice proves that getting more protein and vegetables into your family's meals doesn't mean cooking separate dishes or completely changing your menu. You're just making your rice work harder for you. When you pair this with any curry, dal, and a simple salad, you have a complete balanced thali that tastes authentic and keeps everyone satisfied.
Have you tried cooking with fresh moringa leaves before? What's your favorite way to boost nutrition in everyday staples? Tell me in the comments!
Pairing
Here is what I like to pair this rice with:
Moringa Leaves Protein Boosted Rice
Equipment
- Instant Pot or pressure cooker
- Strainer for washing rice and leaves
- Bowl for soaking rice
Ingredients
For the Protein Boost:
- 4 cups (230 g) fresh moringa leaves - 230g, also called drumstick leaves, washed. I bought 1lb of leaves, and after cleaning, it came out to be about 230g.
For the Rice:
- 1 cup (220 g) Sona Masoori rice - uncooked, preferably basmati or sona masoori
- 2 cups (480 ml) chicken bone broth - or chicken stock
Instructions
Prep the Ingredients:
- Take 1 lb of moringa leaves still on branches. Pluck the leaves from the branches by running your fingers down each stem. Separate the tender leaves from the branches, removing any small branches or thick stems. Keep only the soft leaves and very thin stems.
- Wash the leaves 2 to 3 times in cold water, changing the water each time, until the water runs clear. Drain well in a strainer.
- Rinse 1 cup Sona Masoori rice under cold running water 2 to 3 times until the water runs clear. This removes excess starch and helps the rice cook evenly. Drain well.
Cook the Rice:
- Set your Instant Pot or pressure cooker to saute mode. Add the prepared 4 cups fresh moringa leaves directly to the pot and saute for 2 to 3 minutes, stirring frequently. The leaves will wilt and reduce to about half their original size. This step removes any bitterness and concentrates the nutrients.
- Add the rinsed rice and 2 cups chicken bone broth to the pot. Stir gently to combine, making sure the rice is evenly distributed and the moringa leaves are mixed throughout.
- If using an Instant Pot, close the lid and set to Rice mode or Manual/Pressure Cook mode on high pressure for 9 minutes. If using a traditional pressure cooker, cook on high heat until you hear the first whistle, then reduce to low heat and cook for 5 minutes. Let the pressure release naturally for 10 minutes, then quick release any remaining pressure.
Finish and Serve:
- Open the lid carefully and fluff the rice gently with a fork. The moringa leaves should be evenly distributed throughout the rice, giving it a beautiful green color. Serve hot as a protein boosted base for your thali meal.
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