Gina is a natural health coach who helps others create a life that is balanced, healthy, and fun.
A Versatile and Nutritious Ingredient
I've been experimenting with moringa a lot recently. Although I use it daily, in smoothies, egg dishes, stews, and in tea form, I wanted to try it in other forms as well. Since I had planned to make lentil soup that day, I decided to try adding moringa leaves and powder to the recipe. The result was absolutely delicious.
This soup is a nutritional powerhouse, offering plenty of essential nutrients that benefit your health.
This moringa vegetable lentil soup:
- is great in the middle of July or during the cold winter months.
- is super healthy because of the use of moringa leaves.
- is very easy to prepare and can be made in under 60 minutes.
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serves 6 people
- 2 tablespoons grape seed oil (or olive oil)
- 1 1/2 cups carrots, diced
- 1 cup yellow onions, diced
- 4 cloves garlic, chopped
- 6 cups water or vegetable broth
- 1 (14.5-ounce) can tomatoes, diced
- 1 (8-ounce) can tomato sauce
- 1 1/4 cups brown lentils, dried
- 1 1/2 teaspoons basil, dried
- 1/2 teaspoon oregano, dried
- 1/2 teaspoon thyme, dried
- 1/4 teaspoon rosemary
- 1/2 teaspoon chili powder
- 1/4 teaspoon crushed hot pepper (less or more to taste) or a dash of cayenne pepper, optional
- 1/2 teaspoon sea salt, add more or less to your liking
- 1/4 teaspoon freshly ground black pepper
- 1 cup cauliflower florets
- 5 asparagus beans, cut into inch-size pieces
- 1 cup broccoli florets
- 1 cup packed moringa leaves
- 1 teaspoon moringa, powder
- 1 tablespoon fresh lemon juice
- 1 tablespoon freshly grated ginger, or 1 teaspoon powder ginger
- 1 smoked turkey leg or your choice of smoked meat, optional
- Parmesan cheese, for serving (optional)
- Heat oil in a large pot over medium-high heat. Add carrots and onions and sauté 2 minutes. Then add garlic and sauté 2 minutes longer.
- Add the water or vegetable broth. If you're making a vegetarian dish, then add vegetable broth or water. If you are going to add smoked meats like turkey or pork, this would be the time to add them to the pot.
- Add 1 can of diced tomatoes. I love to use the diced tomatoes that have the Italian seasonings already in them, although I add those as well.
- Add in lentils, basil, oregano, thyme, rosemary, chili powder, crushed red pepper, lemon juice, salt, and pepper. Taste and add more seasonings to your liking.
- After simmering for 35 minutes, add the moringa leaves and powder.
- Add the asparagus beans or your choice of green beans.
- Add the broccoli and cauliflower florets and simmer for 10 more minutes.
- If the liquid becomes too low, add about a half cup more water or broth if you have it. Stir in the lemon juice. After 40 minutes, it should have the consistency of a thick stew. As the soup rests, the lentils soak up more of the broth.
Photo Tutorial for Making Moringa Vegetable Lentil Soup
Some Notes About the Ingredients
Here is some additional information about a few of the ingredients in this soup.
- an excellent source of folate.
- a very good source of dietary fiber, copper, phosphorus, and manganese.
- a good source of iron, protein, vitamin B1, pantothenic acid, zinc, potassium, and vitamin B6.
I've written before about the health benefits of moringa. To use moringa leaves, remove the stems from the leaves. You can cook the leaves as you would any other green leafy vegetable, such as spinach. In India, people add the leaves to curries and soups, or even pickle them. That is what I did in this recipe here. I also chose to use some moringa powder.
I add moringa leaves to my recipes for health benefits or eat them on their own like salad greens.
After removing the stems and yellow/brown leaves, simply wash the remaining fresh leaves to remove all dirt or debris that may be on them.
I happened to have a lot of asparagus beans (also known as Chinese long beans, yard long beans, or Asian long beans) available, due to the fact that I grew them in my garden this summer.
Neither the foliage nor the seed of this Asian pole bean plant resembles green beans, although its uses are similar to the green bean. Their sweet and mild flavor resembles a mixture of asparagus, mushrooms, and beans, or beans and black-eyed peas. Asparagus beans can grow to nearly a yard long, though it will be tastier at half that length.
Additionally, asparagus beans:
- contain large quantities of soluble and insoluble fibers.
- are one of the finest sources of folates.
- contain a good amount of vitamin C.
- are an excellent source of vitamin A.
- are low in calories, about 45 calories per cup.
- are a good source of potassium.
- provide average amounts of minerals such as iron, copper, manganese, calcium, and magnesium.
You may use your choice of green bean or other vegetables. Make this dish your own.
© 2017 Gina Welds