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Nutritious Moringa Soup Recipe With A Creamy Lentil Base

Updated on June 5, 2015
Moringa is a miracle food and healer that can easily be incorporated into soups so you can enjoy its wholesome benefits!
Moringa is a miracle food and healer that can easily be incorporated into soups so you can enjoy its wholesome benefits! | Source

Moringa is a miracle medicine that has been proclaimed by Ayurveda, the ancient Indian science of healing, as a cure for over 300 diseases and ailments. In recent times, Dr. Oz, the famously featured doctor on the Oprah Winfrey Show, helped make this long forgotten miracle food take its well-deserved spot in the health food world again.

All parts of the Moringa Oleifera tree from the flowers to the roots are beneficial and are used as food and medicine by people around the world. Although the tree is found native in sub-himalayan countries such as Afghanistan, Pakistan and India as well as countries in Africa, it is now being cultivated all around the world for its medical uses.

Moringa is used by UN food programs in underdeveloped countries to quickly and effectively fight malnutrition in children and adults alike. Let’s explore some of the miraculous benefits of moringa that make it a superfood you don’t want to miss out on!

Benefits of Moringa Oleifera

  • Natural energy booster
  • Supports and boosts immune system
  • Fights malnutrition
  • Fights depression and promotes mental health
  • Promotes longevity
  • Boosts libido
  • Fosters breast milk production in lactating mothers
  • Important for pregnant ladies
  • Prevents premature aging
  • Promotes skin health

And many more! Read this for more in-depth benefits of moringa.

Make Moringa Soup!

One of the easiest and most filling ways to add moringa to your daily lifestyle is through soups! This is a soup that I like to make at least every week and it leaves me feeling so good about myself – it’s truly a mood-boosting food!

Cook Time

  • Prep time: 15 min
  • Cook time: 30 min
  • Ready in: 45 min
  • Yields: Serves 1 - 2

Ingredients

  • 1 – 2 onions, chopped
  • 1 – 2 tomatoes, chopped
  • ¼ cup of lentils (good choices are red lentils and mung bean)
  • 1 inch pc of fresh ginger (1 tsp of grated ginger)
  • 5 garlic pods
  • 1 clove
  • 1 inch stick of cinnamon
  • 5 – 6 curry leaves
  • ¼ tsp of turmeric powder
  • ¾ – 1 tsp of moringa leaf powder
  • Sea salt to taste
  • Pepper powder to taste
  • Coriander leaves for garnishing (finely chopped)

Directions

1. Gather all your ingredients and keep them handy for efficient cooking. Finely chop up the onion, tomato, ginger and garlic.

These are some of ingredients needed for the moringa soup. The moringa, turmeric and salt are not shown here.
These are some of ingredients needed for the moringa soup. The moringa, turmeric and salt are not shown here. | Source

2. Get your cooking pot and throw in all your chopped ingredients, as well as your lentils, along with the clove and cinnamon, curry leaves and turmeric powder. Do not add salt at this stage.

3. Pour about 1 – 2 cups of water over the lentils and cover with a heavy lid.

4. Cook the lentils for 20 minutes or longer, until they are soft and cooked. In a pressure cooker, you will need to cook the lentils on a medium flame for about 8 whistles. Keep in mind that some lentils cook faster than others, and just keep checking to make sure the lentils are fully cooked. Don’t worry if your lentils get over-cooked – after all, this is a soup, and it’s SUPPOSED to be smooth and easy to digest.

Put all the chopped ingredients into a cooking pot.
Put all the chopped ingredients into a cooking pot. | Source

5. After the lentils, along with the other ingredients, are cooked, take it off the stove and mash with a potato masher until it gets a smooth soupy consistency.

6. Now that the soup is off the stove but still steaming hot, add the miracle moringa powder and stir it in nicely.

Add in your moringa powder and mash up the soup with a potato masher to make it smooth and creamy. Alternatively, you could blend the soup in your blender.
Add in your moringa powder and mash up the soup with a potato masher to make it smooth and creamy. Alternatively, you could blend the soup in your blender.

7. Finally, add the salt and pepper and check to see if the tastes are balanced. Add more salt if needed.

8. Garnish with lots of finely chopped coriander leaves. For a different and more refreshing flavour, feel free to replace coriander leaves with finely chopped mint lease instead! Tastes divine!

9. Have the soup alone, with a side of whole grain bread or with whole grain flat bread/tortillas. Serve with a lemon wedge for those who want a squeeze of sourness. Yum! What a wholesome nutritious meal!

Wow! Your wholesome and nutritious moringa soup is ready!
Wow! Your wholesome and nutritious moringa soup is ready!

My Tips

  1. To speed up cooking time, add turmeric powder to the lentils while cooking them! Also do not add salt while cooking the lentils as this can slow down cooking time.
  2. To keep the nutrients in the moringa powder intact, make sure you do not cook it along with the lentils. Instead, add after the soup is ready, while it is still hot.
  3. I always make this soup with mung bean (split yellow lentils) and I love making it with red lentils too. But feel free to use any lentil variety that you like or have available.

Totally healthy whole wheat banana muffins that taste OH-SO-GOOD!
Totally healthy whole wheat banana muffins that taste OH-SO-GOOD! | Source

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    • Kristen Howe profile image

      Kristen Howe 2 years ago from Northeast Ohio

      Healthmunsta, this looks like an interesting soup recipe to try. I never heard of moringa before. It looks delicious, too. Voted up for useful!

    • juderes profile image

      judalyn eres 2 years ago from cebu city, philippines

      I'm gonna try this one..nutritious and I think it's best in the morning! It's all over in the Philippines too. Great!

    • peachpurple profile image

      peachy 24 months ago from Home Sweet Home

      never heard of this ingredient, gonna find

    • profile image

      jj 8 months ago

      im a british guy and live in the philippines where moringa is called mulungay. I am a vegitarian of 36 years.

      I boil the lentils till soft then add blended whole pod of garlic onions rosmary thyme tomato soy chili sweet chili sauce and sage. cook till reduced to thick paté. i then wait till its cold and add moringa picked from my garden that i blend with virgin coconut oil and add it raw. If moringa is heated it loses most of its vitimin and anti oxident ingredients. so your recipe is pointless to add moringa while hot.

      i then leave to marinate in the fridge. I eat it on toast as a paté and add cheese.. It is very benificial im nearly 50 get mistaken for being in my late 20s

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