This Filipino dish combines mussels with shredded young corn and malunggay leaves, creating a flavorful and nutritious seafood soup that’s both easy to prepare and rich in health benefits.

FULL RECIPE:

Ingredients

• 2 tablespoons cooking oil
• 1 teaspoon minced garlic
• 2 tablespoons sliced onion
• 1 cup shredded young corn
• 7 cups water
• 2½ teaspoons salt
• 3 cups mussels (tahong)
• 3 cups malunggay leaves

Directions

1. Heat the cooking oil in a pot over medium heat.
2. Sauté the minced garlic and sliced onion until the onion becomes translucent.
3. Add the shredded young corn to the pot and sauté for another minute.
4. Pour in the water and bring the mixture to a boil. Cook until the corn is almost tender.
5. Season with salt.
6. Add the mussels to the pot and cook for 10 minutes, ensuring they are fully cooked and have opened.
7. Stir in the malunggay leaves and cook for an additional 5 minutes.
8. Serve hot.

Nutrition Facts

• Calories: 150-200 kcal per serving
• Protein: 15-20 grams
• Total Fat: 5-7 grams
• Saturated Fat: 1-2 grams
• Cholesterol: 40-60 mg
• Sodium: 600-800 mg
• Total Carbohydrates: 15-20 grams
  • Dietary Fiber: 2-3 grams
  • Sugars: 3-5 grams
• Vitamins and Minerals:
  • Vitamin A: Significant amount from malunggay leaves
  • Vitamin C: Present due to malunggay leaves
  • Calcium: Moderate amount
  • Iron: Moderate amount
  • Potassium: Moderate amount

Nutritional and Health Benefits of Tahong (Mussels) with Young Corn and Malunggay

Tahong with young corn and malunggay is a dish that offers a wide range of health benefits due to its nutrient-dense ingredients. Mussels are an excellent source of high-quality protein, which is essential for building and repairing body tissues. They are also packed with omega-3 fatty acids, which are known to support heart health by reducing inflammation, lowering blood pressure, and improving overall cardiovascular function. These healthy fats play a crucial role in brain function and may help reduce the risk of neurodegenerative diseases such as Alzheimer’s. In addition to their heart and brain benefits, mussels are rich in essential minerals such as iron, selenium, and zinc. Iron is particularly important for oxygen transport in the blood, helping to prevent anemia and fatigue. Selenium is a powerful antioxidant that supports immune function and helps the body fight off infections. Zinc plays a key role in wound healing, metabolism, and maintaining a strong immune system. Eating mussels regularly can contribute to better overall health by providing these important nutrients in a natural and highly bioavailable form. Malunggay, or moringa, is another powerhouse ingredient in this dish. It is often referred to as a “miracle tree” due to its impressive nutritional profile.

The Role of This Dish in Filipino Cuisine

Filipino cuisine is deeply rooted in the use of fresh, locally available ingredients that are both nutritious and flavorful. Tahong with young corn and malunggay is a dish that exemplifies this tradition by incorporating seafood and vegetables in a simple yet delicious way. The combination of mussels, malunggay, and young corn reflects the Filipino approach to cooking, which often involves creating nourishing meals using readily available ingredients from land and sea. Mussels are a popular seafood choice in the Philippines due to their abundance and affordability. They are commonly found in wet markets and coastal areas, making them an accessible protein source for many households. Mussels are used in a variety of dishes, from soups and stews to stir-fries and grilled preparations. Their ability to absorb flavors from different seasonings makes them a versatile ingredient in Filipino cooking. Malunggay is another staple in Filipino households, often grown in backyard gardens due to its resilience and ease of cultivation. Many traditional Filipino dishes incorporate malunggay leaves, as they provide a nutritious boost without altering the taste of the dish. Filipinos have long recognized the health benefits of malunggay, using it as a natural remedy for various ailments such as inflammation, high blood pressure, and digestive issues.

How This Dish Supports a Healthy Lifestyle

Eating nutrient-rich foods like tahong with young corn and malunggay is an excellent way to support a healthy lifestyle. This dish is naturally low in calories and fat while being high in protein, fiber, and essential vitamins and minerals. It provides a complete meal that nourishes the body and helps maintain overall well-being. For individuals looking to maintain or lose weight, this dish is an ideal choice because it is filling without being heavy on calories. The high protein content from mussels helps build and preserve muscle mass, which is important for those engaged in physical activities or strength training. Protein also plays a role in regulating appetite by increasing feelings of fullness and reducing hunger cravings. The fiber in young corn and malunggay contributes to digestive health by promoting the growth of beneficial gut bacteria.

Sustainability and Environmental Considerations

One of the advantages of this dish is that it features sustainable and environmentally friendly ingredients. Mussels are considered one of the most sustainable seafood choices available because they require minimal resources to farm and have a low environmental impact. Unlike other types of seafood that contribute to overfishing and habitat destruction, mussels are farmed using sustainable aquaculture practices that do not harm marine ecosystems. Mussel farming actually benefits the environment by improving water quality. Mussels are filter feeders, meaning they extract nutrients and particles from the water, helping to keep marine environments clean. This natural filtration process reduces excess nitrogen and prevents harmful algal blooms, making mussels an eco-friendly seafood option. Malunggay is also a highly sustainable crop because it grows quickly and requires little water or maintenance. It thrives in tropical climates and can be cultivated in poor soil conditions, making it a reliable food source in regions affected by food insecurity.

Conclusion

Tahong with young corn and malunggay is more than just a flavorful dish; it is a nutrient-packed meal that offers numerous health benefits. The combination of protein-rich mussels, fiber-filled young corn, and vitamin-loaded malunggay makes this dish an excellent choice for those looking to maintain a healthy diet. It aligns with traditional Filipino culinary practices while also incorporating sustainable and environmentally friendly ingredients. This dish serves as a great example of how simple, home-cooked meals can be both delicious and highly nutritious.