Moringa Boost Wellness Soup

Moringa Leaf Soup Recipe

Ingredients:

• 1 tsp mustard seeds (optional: cumin seeds)
• 1 small onion, finely chopped
• 4-5 garlic cloves, minced
• 1-inch ginger, finely chopped
• 6-8 curry leaves
• 2 cups fresh moringa leaves (washed and pureed)
• 2 cups water (or as needed)
• 1 tbsp coconut milk or juice of 1 lemon (for flavor)
• Salt to taste
• 1 tsp vinegar (optional)
• Black pepper (optional)
• 1 tsp lemon juice (for serving)

Method:

1. Tempering:
   • Heat a pan and add mustard seeds (or cumin seeds). Let them crackle.
   • Add chopped onions, garlic, ginger, and curry leaves. Sauté the mixture until the onions turn translucent and the spices release their aroma.
2. Preparing Moringa:
   • Wash the fresh moringa leaves thoroughly and blend them into a smooth puree.
3. Cooking:
   • Add the moringa puree to the sautéed mixture and stir well.
   • Pour in the water and bring it to a light boil.
   • Important Tip: Don’t overcook the soup. Boil for just a minute or two to retain the B vitamins (which are water-soluble and can evaporate with excessive heat).
   • Strain the soup to remove the fibrous texture of moringa leaves.
4. Final Touches:
   • After straining, add salt to taste and mix in either coconut milk or lemon juice for flavor.
   • Add a dash of vinegar if desired, and ensure the soup is mixed well.
5. Serving:
   • Serve the soup warm, garnished with a bit of fresh lemon juice.
   • Optionally, add black pepper to enhance the flavor.

Nutritional Benefits:

• Moringa Leaves: Rich in iron, calcium, vitamin C, and B vitamins.
• Coconut Milk: Adds healthy fats and enhances the flavor.
• Lemon: Provides vitamin C, which aids in iron absorption.

This soup is excellent for supporting weight loss, combating anemia, and serving as a calcium-rich replacement for milk. Ideal for both adults and kids!

Benefits:

• Rich in Iron: Supports anemia prevention and improves blood health.
• Boosts Immunity: High in vitamin C, which aids iron absorption and strengthens the immune system.
• Calcium-Rich: Acts as a plant-based calcium source, great for bone health and a dairy alternative.
• Weight Loss Friendly: Low in calories, packed with nutrients, and aids in detoxifying the body.
• Antioxidant Power: Moringa is full of antioxidants that help reduce inflammation and protect against oxidative stress.

Nutritive Value (Per Serving):

• Calories: ~60 kcal
• Protein: 3g
• Fat: 2g (from coconut milk)
• Carbohydrates: 10g
• Fiber: 2g
• Iron: 3-4 mg
• Calcium: 80 mg
• Vitamin C: 12-15 mg
• Vitamin A: 900 IU

This soup is a wholesome, nutrient-rich addition to any diet!