
Ingredients
Iron Content per Serving: 2.3 mg/serving
Ingredients Serving Size: Approximately 4 servings.
Drumsticks (Moringa) - 4 medium-sized
Onion, chopped - 1 medium
Tomato, chopped - 1 medium
Garlic, minced - 2 cloves
Ginger, grated - 1 teaspoon
Green chili, chopped - 1 (optional)
Cumin seeds - 1 teaspoon
Turmeric powder - 1/2 teaspoon
Coriander powder - 1 teaspoon
Garam masala - 1/2 teaspoon
Salt to taste
Water - 4 cups
Oil or ghee (clarified butter) - 1 tablespoon
Fresh cilantro (coriander leaves), chopped for garnish
Instructions:
Peel the drumsticks and cut them into smaller pieces.
In a pot, heat oil or ghee. Add cumin seeds and let them splutter.
Add chopped onions and sauté until golden brown.
Add minced garlic, grated ginger, and green chili. Sauté for a minute until fragrant.
Add chopped tomatoes and cook until they soften.
Add turmeric powder, coriander powder, and salt. Mix well and cook for 2 minutes.
Add drumsticks to the pot. Stir to combine with the spices and vegetables.
Pour in 4 cups of water and bring to a boil. Reduce heat, cover, and simmer for about 20-25 minutes, or until the drumsticks are soft and the soup has thickened.
Add garam masala and adjust salt if needed. Mix well.
Garnish with chopped, fresh cilantro before serving.
Serve hot as a nutritious soup.
Cuisine Type: Tamil Nadu and Kerala
When to eat: lunch, dinner, or as a light meal.
Tips to increase the nutritional value:
Add vegetables like carrots, spinach, or kale for added vitamins and fiber.
Enhance protein content by adding tofu cubes or cooked quinoa.
Increase flavor and antioxidants with a dash of turmeric and a squeeze of lemon juice.
Include a variety of spices like cumin, coriander, and cinnamon for added health benefits.