Instant pot Moringa leaves (Murungai Keerai) lentil soup is an easy and healthy way to start adding more plant-based nutrients into your diet! Not only does this easy malunggay (drumstick leaves) soup recipe come together quickly, but also packs a ton of vitamins and minerals for you to take advantage of.

Moringa trees can be found in tropical and subtropical regions throughout the world. They are native to India, Bangladesh, Pakistan, Sri Lanka, Malaysia, and the drier parts of Africa. The moringa tree, also known as the “miracle tree” or the “tree of life,” is native to India and Africa. It’s a powerhouse of nutrition packed into easy-to-use leaves that are used in cuisine all over the world. Jessica Farthing writes here that it is a staple in the diet of both people and livestock in Africa, Asia and Philippines.

Benefits of Moringa leaves/ murungai keerai soup benefits

For starters, moringa leaves or malunggay leaves are extremely high in dietary fiber. This helps to regulate your digestive system, as well as promoting healthy cholesterol levels. Additionally, drumstick leaves are a great source of iron and magnesium, both important minerals for maintaining healthy bones and cells. Research suggests that moringa has anti-diabetic, anti-inflammatory, anticarcinogenic, antioxidant, cardioprotective, antimicrobial.

Is Drumstick Leaves Soup healthy?

Moringa leaves soup can be so nourishing to the body when you are running a cold. It is also a great weight loss food. moringa can help with weight loss. Due to its high nutritional content, moringa can help suppress appetite and reduce cravings, which in turn can lead to weight loss. Studies have shown that the protein and fiber found in moringa leaves and lentils can help reduce food intake by slowing down digestion and providing a feeling of full.

Murungai keerai soup with lentils can help with breastfeeding. Studies have found that the nutrients present in moringa leaves such as calcium and magnesium may help to boost milk production during breastfeeding. Additionally, its rich antioxidant content helps promote overall health and immunity in both mother and baby, making moringa an excellent choice for those who are nursing or pregnant.

This easy Instant pot Moringa leaves (Murungai Keerai) lentil soup is suitable for vegans, as it does not contain any animal-derived ingredients.

Ingredients for making Moringa Lentil Soup

Sesame oil

This Instant pot Moringa leaves (Murungai Keerai) lentil soup recipe is a delicious way to get all the benefits of Moringa leaves. To start, sesame oil helps give this soup its flavor and aroma. Not only does it add great flavor to the dish, but it also provides healthy fats that are essential for good health. It is rich in polyunsaturated fatty acids such as omega-3s and omega-6s which can help reduce inflammation in the body, lower cholesterol levels, and even improve brain function! Additionally, sesame oil contains vitamin E which has antioxidant properties that can protect against oxidative damage caused by free radicals.

Cumin seeds

By adding cumin seeds to this murungai keerai soup recipe you will not only enhance its flavor but also make it even healthier! Cumin is known for its anti-inflammatory properties as well as its ability to aid digestion. In addition to these benefits, they contain numerous antioxidants that fight off free radicals in the body which can cause damage over time if left unchecked.

Garlic cloves

Garlic cloves are an essential ingredient in this malunggay soup recipe. Not only do garlic cloves add a great flavor to the dish, but they also provide numerous health benefits as well. Garlic is known for its anti-bacterial and antiviral properties which can help boost your immune system and fight off any unwanted infections or illnesses. Additionally, garlic is packed with antioxidants that will protect cells from damage caused by free radicals.

Black peppercorn

Black peppercorns are known for their anti-inflammatory properties which can help reduce inflammation in the body, as well as provide relief from pain and discomfort. Additionally, black peppercorns contain antioxidants that can protect cells from damage caused by free radicals. Black peppercorns are known to generate heat in the body and helps the body to recover during flu. It is especially used in cooking during the winter months. I prefer to add whole black peppercorns when I pressure cook the lentils as the essence of the black peppercorns infuse into the soup. However, you may also add pepper powder to the soup right before drinking it as well.

Shallots

Shallots in addition to providing a subtle sweetness also provides numerous health benefits that can help boost your overall wellness. They contain several essential vitamins and minerals such as vitamin C, B-complex vitamins, potassium and iron. Vitamin C helps support the immune system while B-complex vitamins aid in energy production and metabolism. Potassium helps regulate blood pressure while iron is important for healthy red blood cell formation. Also, shallots help to reduce bad cholesterol levels in the body. This is due to shallots’ high content of monounsaturated fatty acids (MUFAs). MUFAs can help lower low-density lipoprotein (LDL) cholesterol, which is known as the “bad” type of cholesterol.

Tomato

Tomatoes are a great addition to this easy moringa soup recipe. Not only do they add an extra layer of flavor, but tomatoes also provide numerous health benefits that can help boost your overall wellness. Tomatoes contain several essential vitamins and minerals such as vitamin A, C, K, folate and potassium. Vitamin A helps support the immune system while vitamin C aids in collagen production for healthy skin and bones. Vitamin K is important for proper blood clotting while folate plays a role in DNA synthesis and cell growth. Potassium helps regulate blood pressure levels which is beneficial for heart health.

Moringa leaves or Murungai keerai leaves

Fresh malunggay leaves are a key ingredient in this soup recipe and they offer numerous health benefits that can help you stay healthy. They are packed with vitamins, minerals, antioxidants and amino acids which all work together to support your overall wellness. They contain essential vitamins such as vitamin A, C, K as well as B-complex vitamins which help boost the immune system and aid in energy production and metabolism.

Moringa leaves also contain several minerals like potassium, calcium, iron and magnesium which help regulate blood pressure levels while aiding in healthy red blood cell formation. Additionally, moringa leaves are rich in antioxidants which protect cells from oxidative damage caused by free radicals. With so many great health benefits packed into this easy moringa soup recipe it’s sure to become a staple meal in your kitchen!

Moong dal and toor dal Lentils

Moong dal (petite yellow split lentils)and toor dal (split pigeon peas or yellow split peas) is an excellent addition to this easy moringa soup recipe. They are very popular ingredients in Indian cooking, and it provides numerous health benefits that can help boost overall wellness. Not only does it add a nutty flavor, but they also provides numerous health benefits that can help boost your overall wellness. They both contain several essential vitamins and minerals such as Vitamin B1, B2, B6, folic acid and iron which are all important for healthy red blood cell formation.

Additionally, these lentils are rich in dietary fiber which helps promote digestion by aiding the absorption of nutrients in the body. It has been found to lower cholesterol levels while providing sustained energy throughout the day due to its low glycemic index. Finally, moong dal is a great source of plant-based protein which aids muscle growth and repair while helping you stay fuller for longer periods of time! With so many great health benefits packed into this easy moringa soup recipe it’s sure to become a staple meal in your kitchen amongst other soup recipes.

How to make moringa leaves (murungai keerai soup) with lentils?

To the instant pot in saute mode, add cumin seeds and garlic to to the hot sesame oil. After the raw smell of the garlic goes away, add shallots, tomatoes and peppercorn.

Also add in the lentils and saute for a couple of minutes. Add water, salt and pressure cook for 7 mins. Once the pressure is released, open the instant pot and add in the moringa leaves and let it come to a boil in saute mode.

Now strain the soup and grind the strained ingredients on a mixer and add it back into the soup. Add in lime juice, adjust the salt and pepper to taste and serve hot.

saute cumin

add onion

add garlic cloves

add tomatoes

add turmeric and black peppercorns

add lentils

add water

add the moringa leaves

pressure cooked

strain the ingredients

Substitutions

If you’re looking to make an easy and healthy instant pot moringa leaves lentil soup, there are many substitutions that can be made to the traditional recipe.

Shallots can be swapped out for sweet onions in order to add a subtle sweetness while still providing numerous health benefits such as vitamin C, B-complex vitamins, potassium and iron.
Tomatoes can also be substituted with canned or fresh tomatoes depending on what flavor profile you wish to achieve.
Additionally, moong dal and toor dal can replace any other lentils that you may have on hand if you’re looking for more protein and fiber content in your meal.
If you are unable to get fresh moringa leaves, you may also use 3 teaspoons of moringa powder in this recipe. You can add it to the cooked lentils and let it boil for 5 mins until it all comes together and turn off the stove.

Storage instructions

This easy moringa soup recipe is a great way to incorporate healthy ingredients into your diet. The best part is that it can be stored for up to five days in the refrigerator and reheated as needed. To store this easy moringa soup, simply transfer it into an airtight container or jar and place it in the fridge. Make sure to consume within five days of making for optimal freshness and flavor! If you have leftovers, you can also freeze them for up to a month - just make sure to thaw completely before reheating. Enjoy!

FAQs

Where can I buy moringa leaves?

Most Desi/ Phillipino/Sri Lankan stores carry fresh Moringa leaves. I have also seen them in some farmers markets. Stores like Seafood City and Island Pacific Seafood market also carry them.

Does Murungai keerai soup help with weight loss?

Yes, moringa can help with weight loss. Due to its high nutritional content, moringa can help suppress appetite and reduce cravings, which in turn can lead to weight loss. Studies have shown that the protein and fiber found in moringa leaves can help reduce food intake by slowing down digestion and providing a feeling of full.

Does Moringa benefit breastfeeding mothers?

Yes, moringa can help with breastfeeding. Studies have found that the nutrients present in moringa leaves such as calcium and magnesium may help to boost milk production during breastfeeding. Additionally, its rich antioxidant content helps promote overall health and immunity in both mother and baby, making moringa an excellent choice for those who are nursing or pregnant. Furthermore, it may also help reduce fatigue associated with nursing which is a huge bonus!