What is molokhia and how is it used?

Molokhia (also spelled mulukhiyah) is the Arabic name for jute mallow leaves, a nutrient-rich leafy green used to make traditional Egyptian and Middle Eastern soups and stews. It has a distinctive mucilaginous texture when cooked.

Why is molokhia slimy?

The characteristic mucilaginous (slightly slimy) texture comes from soluble fiber released during cooking, similar to okra. This quality is traditional and prized—the mucilage may also support digestive health.

Can I use dried molokhia instead of fresh?

Yes, dried molokhia is widely used and traditional. Rehydrate by adding directly to hot broth or soaking briefly. Dried molokhia is shelf-stable and maintains good nutritional value.

Where can I buy molokhia?

Find molokhia at Middle Eastern markets (especially Egyptian grocers), North African stores, or online. Available fresh, frozen (pre-chopped), or dried. Frozen and dried forms are most widely accessible.

What does molokhia taste like?

Molokhia has a mild, slightly earthy, grassy flavor similar to spinach but milder. The taste is subtle and takes on the flavors of the broth, garlic, and spices it's cooked with.

🌿 Jute Mallow (Molokhia)

Nutrition highlights, unique mucilaginous texture, and traditional uses—built for clarity (not hype).

Overview

Jute mallow (Corchorus olitorius), known as molokhia or mulukhiyah in Arabic, is a nutrient-dense leafy green with a distinctive mucilaginous (slightly slimy) texture when cooked. A staple in Egyptian, Middle Eastern, and North African cuisines for millennia, these vitamin-rich leaves are prized for their unique texture and nutritional density.

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Key nutrition highlights

Vitamin A: exceptionally high in beta-carotene (approximately 6000 IU per 100g), supporting vision and immune function.
Vitamin C: excellent antioxidant source (approximately 65mg per 100g fresh).
Fiber: very high in dietary fiber (approximately 5g per 100g), supporting digestive health.
Minerals: rich in calcium, iron, potassium, and magnesium.
Antioxidants: contains flavonoids, phenolic compounds, and chlorogenic acid.
Mucilage: soluble fiber that creates characteristic texture and may support gut health.

Tip: The mucilaginous texture (like okra) comes from soluble fiber—a beneficial prebiotic for gut health.

Common benefits people look for

Digestive health and regularity (high fiber and mucilage)
Immune system support (vitamins A and C)
Antioxidant and anti-inflammatory properties
Heart health support (fiber and potassium)
Bone health (calcium and vitamin K)
Eye health (high vitamin A content)

These are general wellness themes in nutrition research and traditional use—not disease treatment claims.

Common uses

Egyptian molokhia soup: finely chopped leaves cooked in broth with garlic and coriander, served over rice.
Middle Eastern stews: cooked with chicken, rabbit, or lamb in traditional preparations.
Palestinian style: prepared with chicken broth and served with lemon and pita bread.
Tunisian mloukhiya: slow-cooked with meat and spices.
Fresh in salads: young leaves can be added to mixed salads (less common).
Dried molokhia: dried leaves rehydrated and cooked in soups.

Preparation tip: Finely chop or blend leaves for traditional texture. The mucilaginous quality develops during cooking.

Typical origins & sourcing

Jute mallow is cultivated throughout the Middle East, North Africa, and tropical regions. Prioritize:

Middle Eastern markets: fresh, frozen, or dried molokhia available at Egyptian, Lebanese, and Middle Eastern grocers.
African markets: fresh or dried leaves found in North African specialty stores.
Online specialty retailers: dried molokhia widely available and shelf-stable.
Frozen options: pre-chopped frozen molokhia retains good nutrition and is convenient.
Home cultivation: grows well in warm climates; harvest young leaves regularly for best flavor and tenderness.

Storage tip: Fresh leaves last 2-3 days refrigerated. Dried molokhia stores for months in an airtight container. Frozen can be stored for up to a year.

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Nutrition Facts

Nutrition Facts (per 100g raw) — click to expand/collapse

Per 100 g (raw leaves)%DV*

Calories58 kcal3%

Total Fat0.5 g1%

Total Carbohydrate11.7 g4%

Dietary Fiber5.0 g18%

Protein4.7 g9%

Vitamin A6000 IU120%

Vitamin C65 mg108%

Calcium208 mg21%

Iron7.0 mg39%

Potassium559 mg16%

Note: The mucilaginous texture comes from soluble fiber that may support digestive health and beneficial gut bacteria.

*% Daily Values are based on a 2,000 calorie diet.

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