Murungakeerai Soup
Veg · Dal, Soups & Salads
DalSoups & SaladsVeganLow fatHigh proteinGluten-freeDairy-free
Good for: Rainy Day
Cook along
3 steps, each one filmed
A short video for every step, so your hands never have to leave the pan.
Murungakeerai soup: moringa leaves simmered with cumin, garlic and ginger in strained moong dal water, with pepper. Mild, serves 2, 25 min, video.
High proteinLow calorie
Ingredients
13 itemsSunflower Oil1 tsp
Garlic7 cloves
Curry leaves1 sprigs
Coriander Powder½ tsp
Turmeric Powder½ tsp
Moringa Leaves (Murunga Keerai)2 cup
Salt1 tsp
Black Pepper Powder¼ tsp
Water2.5 cup
Cumin¾ tsp
Ginger1 inch
Onion, Diced1
Moong Dal¼ cup
Nutrition
One serving, and the whole batch of 2. Worked out from the ingredients, so treat it as a close guide.
| Nutrient | Per serving | All 2 |
|---|---|---|
| Energy | 312kcal | 624kcal |
| Protein | 19g | 37g |
| Carbohydrate | 48g | 96g |
| Fat | 6g | 12g |
| Fibre | 7.5g | 15g |
| Sugar | 2.3g | 4.6g |
Cookd masalas for moringa leaves (murunga keerai)
Method
- 1
In a pressure cooker add all the ingredients for the dal and pressure cook it on a moderate flame for 6 whistles or 15 minutes. In a kadhai add oil and cumin seeds, once they splutter add the smashed ginger, garlic, curry leaves and onion. Saute on a moderate flame for 30 seconds on a moderate flame or until fragrant.
Sunflower OilGarlicCurry leavesWaterCuminGingerOnionMoong Dal
- 2
Add the powdered spices and saute for 30 more seconds or until aromatic. Add the moringa leaves and saute for 10 seconds or until they start to wilt. Strain the moong dal water into the kadhai, add salt and cook for another 5 minutes or until lightly thickened.
Coriander PowderTurmeric PowderMoringa Leaves (Murunga Keerai)SaltWater
- 3
Strain the soup and mash the cooked veggies. Add back half the mashed veggies, add pepper powder and mix. Serve hot.
Black Pepper Powder
Before you start
- How long does Murungakeerai Soup take?
- 25 minutes from start to finish. That is 10 minutes of preparation and 15 minutes of cooking.
- How many people does Murungakeerai Soup serve?
- 2. The ingredient quantities on this page rescale if you are cooking for a different number.
- Is Murungakeerai Soup vegetarian?
- Yes. No meat, no fish and no egg.
- Is Murungakeerai Soup spicy?
- It is mild: 1 on our scale of 3. Chilli scales gently when you change the servings, so doubling the recipe does not double the heat.
- What do I need to make Murungakeerai Soup?
- 2 cup Moringa Leaves (Murunga Keerai), ¼ cup Moong Dal, 1 Onion, 1 tsp Sunflower Oil, 7 cloves Garlic, 1 sprigs Curry leaves, and a few more listed on this page.
- Do I need a pressure cooker for Murungakeerai Soup?
- No, it is cooked in an open pot.
- How many calories are in Murungakeerai Soup?
- About 312 a serving. The full nutrition table is on this page, per serving and for the whole batch.
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