Ingredients
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1 cup (tightly packed) Moringa leaves (fresh)
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1 small (chopped) Onion
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4 cloves (crushed) Garlic
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1-inch piece (chopped) Ginger
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1 (optional, slit) Green chili
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2 tbsp (optional for thickness) Moong dal
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3 cups Water
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½ tsp (adjust to taste) Black pepper
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¼ tsp Turmeric powder
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Salt – to taste
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½ cup (optional, for a creamy version) Coconut milk
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1 tsp Ghee or coconut oil
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½ tsp Mustard seeds
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½ tsp Cumin seeds
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Curry leaves – a few
Directions
This Moringa Ela Soup is a nutritious and flavorful dish that combines the goodness of fresh moringa (drumstick) leaves with the aromatic spices of garlic, ginger, and turmeric. Known for its powerful health benefits, moringa is packed with vitamins, minerals, and antioxidants, making this soup a perfect addition to your diet. The light, earthy flavor is enhanced with a touch of coconut milk for creaminess, while the tempering of mustard seeds, cumin, and curry leaves adds a traditional South Indian touch. This soup is not only a great immune booster but also a comforting and detoxifying option for any time of the year. Whether you’re looking for a warm, soothing meal or a simple way to incorporate more greens into your diet, this Moringa Ela Soup is a must-try!
Here is an approximate nutritional breakdown for the Moringa Ela Soup per serving (based on the ingredients used):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 60–80 kcal |
| Protein | 2–3 g |
| Carbohydrates | 12–15 g |
| Fiber | 2–3 g |
| Sugars | 1–2 g |
| Fat | 1–3 g |
| Saturated Fat | 0–1 g |
| Sodium | 300–400 mg |
| Potassium | 400–500 mg |
| Vitamin A | 10–15% DV |
| Vitamin C | 20–30% DV |
| Calcium | 4–6% DV |
| Iron | 6–8% DV |
Note: The nutritional information provided is an estimate based on the ingredients used and may vary depending on portion sizes and specific ingredients. For accurate nutritional advice, please consult a registered dietitian or healthcare professional. The recipe is intended for general informational purposes only.
Steps
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1
Done
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Clean & PrepWash moringa leaves thoroughly and remove the stalks. Rinse moong dal if using. |
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2
Done
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Cook the BaseIn a pot, add water, moringa leaves, onion, garlic, ginger, green chili, turmeric, and moong dal. Boil for about 10-12 minutes until dal is soft and leaves are cooked. |
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3
Done
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Blend the SoupLet it cool slightly. Remove the chili if you want it mild. Blend the mixture to a smooth consistency using a hand blender or mixer. Strain the soup if you prefer a clear version. |
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4
Done
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Add Coconut Milk (Optional)Return the soup to the pot. Add coconut milk and simmer for 2-3 minutes (don’t boil). |
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5
Done
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Temper for FlavorHeat ghee or coconut oil in a small pan. Add mustard seeds, cumin seeds, and curry leaves. Once they splutter, pour this tempering over the soup. |
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6
Done
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Season and ServeAdd black pepper and salt. Adjust seasoning. Serve hot with a squeeze of lemon if desired. |
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7
Done
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📝 TipsYou can skip moong dal for a lighter version. Coconut milk gives a South Indian touch – totally optional. Add a pinch of asafoetida in the tempering for digestive benefits. |
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