Molokhia

Molokhia

Plant Identification, Cultivation and History

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Mulukhiyah, mloukhiya, molokhia, molohiya, mulukhiyya, malukhiyah, or moroheiya (Arabic: ملوخية‎) is the leaves of Corchorus species (Jute leaves) used as a vegetable in Middle Eastern and North African cuisine. Mulukhiyyah is rather bitter, and when boiled, the resulting liquid is a thick, highly mucilaginous broth; it is often described as "slimy," rather like cooked okra. Mulukhiyyah is generally eaten cooked, not raw, and is most frequently turned into a kind of soup or stew, typically bearing the same name as the vegetable in the local language.

The dish's origins lie in Egypt, where the dish is most popular today. The method of making the mulukhiyyah varies from region to region.

The word for the plant is found in ancient Mediterranean languages such as Hebrew and Greek.[3] Cognates of the word include Ancient Greek μαλάχη (malákhē) or μολόχη (molókhē), Modern Greek μολόχα (molóha), modern Arabic: ملوخية‎ (mulukhiyah) and modern Hebrew: מלוחיה‎ (molokhia).[3][4]

  • The Book of Job, in the King James translation of the Hebrew Bible mentions this vegetable potherb as "Jew's mallow".[5]

Source: Wikipedia

Nutrition

(Corchorus olitorius)

Nutritional value per 100 g (3.5 oz)

Energy          142 kJ (34 kcal)

Carbohydrates

5.8 g

Fat

0.25 g

Protein

4.65 g

Vitamins

Vitamin A equiv.      (35%) 278 μg

Thiamine (B1)          (12%) 0.133 mg

Riboflavin (B2)         (46%) 0.546 mg

Niacin (B3)    (8%) 1.26 mg

Pantothenic acid (B5)

(1%) 0.072 mg

Vitamin B6    (46%) 0.6 mg

Folate (B9)    (31%) 123 μg

Vitamin C      (45%) 37 mg

Trace metals

Calcium        (21%) 208 mg

Iron    (37%) 4.76 mg

Magnesium   (18%) 64 mg

Manganese   (6%) 0.123 mg

Phosphorus   (12%) 83 mg

Potassium     (12%) 559 mg

Zinc    (8%) 0.79 mg

Link to USDA Database entry

Units

μg = micrograms • mg = milligrams

IU = International units

Percentages are roughly approximated using US recommendations for adults.

Source: USDA Nutrient Database

Approximately three times the calcium and phosphorus as Kale and four times the Riboflavin.

Source: norecipes.com  


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