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Moringa Stem & Fox Nut Soup: A Nutritious Boost for Your Wellness Routine


How to Make Moringa Stem and Makhana Soup

Ingredients

  • 2 big moringa stems (washed & cut into large pieces)

  • 1 cup fox nuts (makhana)

  • 1 medium onion (roughly chopped)

  • 1 small tomato (optional)

  • 1 fistful of dhuli moong dal (optional, for added protein)

  • 4–5 garlic cloves

  • 1-inch piece ginger

  • 2 glasses water or vegetable broth

  • Salt and pepper to taste

  • 1 tbsp olive oil (for tadka/tempering)

  • 4–5 whole black peppercorns

  • Fresh coriander leaves (for garnish)

Cooking Method

  1. Prepare the Tempering: Heat 1 teaspoon of olive oil or desi ghee in a pressure cooker. Add whole black pepper, garlic cloves, and grated ginger. Saute them lightly until aromatic.

  2. Add Onion: Add the roughly chopped onion to the pan and saute until it turns slightly golden.

  3. Add Makhana: Add the fox nuts (makhana) to the pressure coopker and roast them with the onion for a couple of minutes.

  4. Add Remaining Ingredients: Now add all the remaining vegetables including moringa stems, tomato (if using), and moong dal (if using). Stir everything together well.

  5. Add Water and Seasoning: Pour in 2 glasses of water or vegetable broth. Add salt to taste and give it a good stir.

  6. Pressure Cook: Close the lid of the pressure cooker. Cook on medium heat until 1 whistle. Then lower the flame and cook for 3 more whistles on low heat.

  7. Final Steps: Let the pressure release naturally. Open the lid, extract the moringa pulp (discard the fibrous skin), if you want or you can directly take it into a blander. Use a hand blender or a mixer grinder to blend everything to get a smooth taxture.

  8. Strain the Soup: Pass the blended soup through a large strainer to remove any coarse fibers or residue.

  9. Final Boil & Serve: Transfer the strained soup into a pan and bring it to a gentle boil. Adjust salt and pepper if needed. Garnish with fresh coriander leaves and serve hot.


    Estimated Nutritional Values (for full recipe)

    (Based on ICMR/NIN Indian Food Composition Tables)

Nutrient

Amount

Calories

~280–320 kcal

Fat

~10–12 g

Calcium

~280–320 mg

Magnesium

~110–130 mg

Note:

  • Nutrient values may vary slightly based on the variety and freshness of ingredients.

  • Moringa is particularly high in calcium, so it’s a great source in this soup.

  • If you skip moong dal and tomato, calorie and magnesium content will be slightly lower.


 
 
 

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