Murungakeerai Soup
- 25 min
- mild
- Serves 2
Murungakeerai soup: moringa leaves simmered with cumin, garlic and ginger in strained moong dal water, with pepper. Mild, serves 2, 25 min, video.
You’ll need: Pressure Cooker
Good for: Rainy Day
Ingredients
Water2½ cup
Moong Dal¼ cup
Oil1 tsp
Cumin¾ tsp
Ginger1 inch
Garlic7 cloves
Curry leaves1 sprigs
Onion, Diced1
Coriander Powder½ tsp
Turmeric Powder½ tsp
Moringa Leaves (Murunga Keerai)2 cup
Salt1 tsp
Black Pepper Powder¼ tsp
Nutrition
Per 1 person, and for all 2 people. Worked out from the ingredients, so treat it as a close guide.
| Nutrient | Per 1 person | All 2 people |
|---|---|---|
| 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
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.
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.
Strain the soup and mash the cooked veggies. Add back half the mashed veggies, add pepper powder and mix. Serve hot.
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 Oil, ¾ tsp Cumin, 1 inch Ginger, 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.
Tips from other cooks
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