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Drumstick (Moringa) Soup

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:

  1. Peel the drumsticks and cut them into smaller pieces.

  2. In a pot, heat oil or ghee. Add cumin seeds and let them splutter.

  3. Add chopped onions and sauté until golden brown.

  4. Add minced garlic, grated ginger, and green chili. Sauté for a minute until fragrant.

  5. Add chopped tomatoes and cook until they soften.

  6. Add turmeric powder, coriander powder, and salt. Mix well and cook for 2 minutes.

  7. Add drumsticks to the pot. Stir to combine with the spices and vegetables.

  8. 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.

  9. Add garam masala and adjust salt if needed. Mix well.

  10. Garnish with chopped, fresh cilantro before serving.

  11. 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.

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