Name: Murungai Keerai Soup | Drumstick leaves soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: South Indian
Ingredients: Sesame oil 1.5 tbsp; Cumin seeds 1 tsp; Garlic cloves 3; black peppercorn 1/2 tsp; Shallots 2 - 170 gm; Tomato 2 - 80 gm; 2 handfuls moringa leaves; Moong dal lentils 1 tbsp; Toor dal lentils 1 tbsp; water 3 cups; Salt 1 tsp; lime juice 1 tsp

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

This is a picture of two moringa/malunggay/ murungai keerai soup bowls in a rustic serving tray.

Moringa trees or murungai tree as we call in Tamil, 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.

This is a close up picture of moringa leaves also known as murungai keerai or malunggay or drumstick leaves

Benefits of Moringa leaves/ murungai keerai soup benefits

For starters, moringa leaves or drumstick 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, anti carcinogenic, antioxidant, cardio protective, antimicrobial.

Is Drumstick Leaves Soup healthy?

Murungai keerai soup can be so nourishing to the body when you are running a cold. It is also a great weight loss food. Due to its high nutritional content, murungai keerai can help suppress appetite and reduce cravings, which in turn can lead to weight loss.

This murungai keerai soup is one of the most time tested recipes for lactating mothers. I have heard my grandma, aunts and countless new moms swear by it. Studies have found that the nutrients present in moringa leaves such as calcium and magnesium may help to boost milk production during breastfeeding. .

My easy keerai soup is also suitable for vegans, as it does not contain any animal-derived ingredients. Also check out my okra soup in this blog.

Ingredients

The following are the ingredients used to make murungai keerai soup.

Sesame oil
Jeera or cumin seeds
Garlic cloves
Black peppercorn
Shallots
Tomato
Murungai keerai (moringa or drumstick leaves)
Moong dal and Toor dal (lentils)
cilantro leaves

Instructions for making drumstick leaves soup

Here are the step by step instructions of how to make the soup. I usually make this recipe in the instant pot. However, if you want to make this recipe on a stovetop pressure cooker, you can totally do it.

Instant Pot

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 drumstick 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.
You also have the option of adding in chopped cilantro leaves as a garnish.

Stovetop pressure cooker

The method of making the murungai keerai soup is the same for the pressure cooker. However, the cook times vary. After adding water and salt, you need to pressure cook on medium flame for 10 mins and let the pressure release naturally.

Stovetop Method

To the hot sesame oil in a pan, 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 4 cups water, salt and cover and cook for 30 mins. Once the lentils are cooked, add in the drumstick leaves and let it come to a boil on a medium flame.
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.
You also have the option of adding in chopped cilantro leaves as a garnish.

Substitutions

If you're looking to make an easy and healthy instant pot drumstick leaves 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.
Tomatoes can also be substituted with canned tomatoes or tomato paste 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 drumstick 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. Alternatively you can also use dried moringa leaves in the same way.
Sesame oil : You can substitute sesame oil with ghee as well.

This is a bowl of Murungai Keerai Soup | Moringa leaves soup | Drumstick leaves soup served on a bowl.

Storage instructions

One of the best parts about making this keerai soup is that it is a great make-ahead recipe. It can be stored for up to five days in the refrigerator and reheated as needed. To store this easy murungai keerai 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.

FAQs

Where can I buy Murungai leaves in the US?

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, drumstick leaves 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!