Moringa & Lentil Soup

One pot, one hour, a whole lot of nutrients. This is the recipe for all of us! This red lentil and moringa soup is a symphony of color and taste. Earthy red lentils simmer in a fragrant broth, infused with the delicate, slightly nutty essence of moringa leaves. Each spoonful is a burst of protein-rich goodness, offering a delightful textural contrast between the creamy lentils and the tender moringa. It’s a nourishing hug in a bowl, perfect for a light lunch, a satisfying dinner, or a cozy pick-me-up on a chilly day.

Did you know??

Red lentils have so many health benefits? First off, they are high in protein. Red lentils are a good source of plant-based protein, making them a great option for vegetarians and vegans. One cup of cooked red lentils provides about 18 grams of protein. Red lentils are also rich in fiber, which is important for digestive health. Fiber can help to lower cholesterol levels, regulate blood sugar levels, and promote feelings of fullness. These healthy little things are packed with vitamins and minerals. They are a good source of iron, potassium, and folate. Iron is essential for healthy blood cells, potassium is important for maintaining healthy blood pressure levels, and folate is important for overall health, particularly for pregnant women as it helps to prevent birth defects.

The soluble fiber in red lentils can help to lower cholesterol levels by binding to cholesterol in the intestine and carrying it out of the body. They have a low glycemic index, which means that they cause a slow and steady rise in blood sugar levels helping to reduce high blood pressure. This can be helpful for people with diabetes or pre-diabetes.

This red lentil soup is a hearty and satisfying meal that can help you to feel full and prevent overeating. While being a versatile dish that can be customized to your taste. You can add different vegetables, herbs, and spices to create a variety of flavors. Red lentils are also relatively quick and easy to cook, making them a great option for busy weeknights.

Adding moringa to the mix

This wonder plant is packed with vitamins, minerals, and antioxidants, making it a fantastic addition to any health-conscious lifestyle.

Moringa is a natural alternative to many popular supplements. It’s a rich source of essential vitamins like A, B6, and C, as well as minerals like calcium, potassium, and iron. Plus, it’s loaded with protein, making it a great option for vegetarians and vegans.

But what truly sets moringa apart is its abundance of antioxidants. These powerful compounds fight free radicals in the body, which can damage cells and contribute to various health problems. So, incorporating moringa into your diet can potentially boost your immune system, reduce inflammation, and even promote healthy aging.

Now, you might be wondering, “Okay, this all sounds great, but how do I actually eat moringa?” Well, the good news is, there are tons of ways to incorporate this superfood into your daily meals and drinks. And we’re starting off with adding it to this nutrition packed soup.

Think of moringa as little tiny spinach leaves. Except they cook much differently and are about 10x more nutrient dense than spinach. But hey it’s sort of close. When the leaves are eaten raw they have a bit of a bitter peppery taste to them. When you add them to hot water or a hot pan, they don’t sautee the as fast as spinach. Moringa will keep it’s texture and shape for much longer. When adding moringa to a soup, it’s best to let it cook down for about 15 minutes to reduce the bitterness of the leaves. You can always blend a soup or smoothie that has moringa in it as well to break down the leaf.

Same goes for teas if you’re using raw morniga leaves, but we’ll get to that in another article.

The beauty of moringa is that it’s a truly accessible superfood. Moringa trees grow quickly and thrive in many climates, making them a sustainable and affordable source of nutrition. So, ditch the chemical-laden supplements and embrace the power of nature! Start incorporating moringa into your daily routine and experience the amazing health benefits this superfood has to offer. From smoothies to lattes, pancakes to stews, the possibilities are endless. With a little creativity, you can easily transform your meals into nutritional powerhouses with the help of this magical moringa tree.

How to make moringa & lentil soup

This recipe is packed with nutrients and comes together in one pan under an hour!

Ingredients

• 2 tablespoons olive oil
• 1 yellow onion, diced
• 2 large carrots, diced
• 1 large tomato
• 1 potato, peeled & cubed
• 3 cups of raw moringa leaves
• 2-3 cloves garlic, crushed
• 1 ½ cups red lentils, rinsed & drained
• 6 cups vegetable broth
• 1 tsp cumin
• 1 tsp of crushed coriander seeds
• 1 tsp of crushed dried papaya seeds
• 1 tsp salt
• Freshly ground black pepper, to taste

Directions

1. Heat olive oil in a large pot over medium heat. Add the onion and carrot, stirring occasionally, until softened for about 5 minutes.
2. Pre-boil the vegetable broth. Once boiling, remove it from the heat and set aside.
3. Add the garlic, cumin, coriander, papaya seeds, salt and pepper to the pot with seasoned vegetables. Stir to coat the vegetables in the spices and cook for an additional minute, until fragrant.
4. Pour in the vegetable broth. Then add the potato, red lentils and diced tomato. Bring the pot to a boil, then reduce heat and simmer for 30 minutes, or until the lentils are tender.
5. Stir in the moringa and cook for an additional 10 minutes, or until the greens are wilted.
6. Use an immersion blender to blend the soup to your desired consistency. **You can also use a blender to blend the soup. Let the soup cool before adding to a blender.
7. Remove the pot from the heat. Taste and adjust seasonings as desired.