Thursday, July 14, 2016

Murungai Keerai Rasam | Moringa leaves Soup | How to cook Moringa leaves | Tasty and Healthy Recipe with Stepwise Pictures | Gluten Free Recipe

How to cook Moringa leaves

Hi Supermoms,

The word 'Moringa' was derived from the Tamil word 'Murungai' which means Drumstick . Of late the world is talking about Moringa as 'super food' and is used as a healing herb . But, in India, moringa leaves have been used in the culinary arts for thousands of years. The drumstick trees are found in abundance in India and our ancestors guided us to use it properly to gain it's complete nutrition. I am sure many of you are well aware of the health benefits that the murangai leaves offer. It is in fact the most healthiest part of the tree. Reminders are always a good motivation as many of us avoid cooking the leaves due to the tedious and time consuming process of cleaning the leaves. Consuming Murungai leaves at least a few times a week helps to prevent constipation, asthma, hairfall, premature greying, pimples, excessive body heat, anaemia etc., to name a few. 

I have earlier shared the recipe of Murungai Keerai Poriyal , a tasty dry curry using moringa leaves and coconut and Murungai Keerai Thavalai Dosai . The recipe I am  sharing today is a  refreshing one that can be had as a soup, tea or can be mixed with plain rice and enjoyed. No bitterness and the leaves ( fibre ) does not disturb you ( especially younger children and adults) while eating. 

If you haven't yet included these healthy' Murungai ' leaves in your diet, please start from today. If you are living in India, you are lucky to find the tree in the neighbourhood. For others, if the leaves are difficult to find in the Asian grocery stores, you can use the packed 'Moringa powder', that is now so easily available. 

Murungai Keerai Rasam | Moringa leaves Soup :

Preparation time : 10 minutes
Cooking time : 25 minutes
Serves : 4-6
1 cup = 250 ml cup
Special vessel used : pressure cooker , mixer

Ingredients :

1 cup murungai keerai/murungai ellai/moringa leaves
1/4 cup mung dal/moong dal/ split and husked green gram
1 white onion ( you can also use red or shallots)
1 tomato ( chopped roughly)
4-6 garlic pods 
1/2 " ginger piece ( chopped)
2 green chillies (chopped, adjust)
pinch of turmeric powder
salt to taste

For the ground spice powder (grind coarsely) : 

3/4 teaspoon peppercorns
1 teaspoon cumin seeds/jeera
1 teaspoon coriander seeds/dhania

For tempering ( optional, but recommended) :

1 teaspoon ghee/clarified butter
1/2 teaspoon mustard seeds
pinch of asafoetida

Method :

1. Remove the leaves and discard the thick stems of the murangai , wash and set it aside. 
Chef tip : Keep the leaves in the refrigerator for couple of days (covered) and most of the leaves just fall off by itself.

2. Heat a pressure pan and add the murungai leaves, tomatoes, onions, ginger, garlic, green chillies, mung dal along with 1 cup of water , salt and turmeric powder.
Chef tip: Instead of directly cooking the above in a pressure cooker, you can use an inner vessel also. If cooking directly, adjust water levels to avoid burning of ingredients.

3. Pressure cook upto 3 whistles, simmer for 2 minutes and switch off. 
4. Using a hand whisk/metal whisk, try and mash everything as much as possible.

tastes yum just like that !!!
5. Transfer the cooked contents to a sieve and using a ladle or spoon, press to extract the juices.Grind the residue to a fine paste.
Chef tip : You can use 1/4 cup water for the same.

6. Heat a heavy bottom vessel/pan/kadai and add the strained dal mixture .
7. Add 2 -3 cups of water to it and cook over low heat for 3-4 minutes.
Chef tip : You can decide the water quantity depending upon the way you are going to serve it. If you want it as a thick soup , then you can adjust water accordingly.

8. Now add the ground paste to it.
9. Add the coarsely ground spice powder , adjust salt and allow the rasam to come to a boil.
Chef tip : The rasam should not boil too much. When you see frothing in the centre and sides of the vessel, switch off.
10. Heat a ladle ( preferrably iron ladle/pan) with ghee and temper with mustard seeds and a pinch of asafoetida.

Notes: You can add an extra tomato( while boiling) or stir in a teaspoon of lemon juice ( after switching off) if you like more tanginess. I did not add as I found the taste perfect for our palate. 

11. Pour it into the Murungai Keerai Rasam and immediately close the vessel with a lid.

The aromatic and delicious Rasam/Soup is ready. I found it so satisfying to cook and serve this dish to my family. The feedback was so motivating ( even my younger one loved it!!) . So make it as soon as possible and do share your inputs/experiences with me. Would be so happy to hear from you all.

Murungai Keerai Rasam | Moringa leaves Soup

I  made this rasam/soup  on snap chat yesterday. My snapchat id is Masterchefmom You can follow me there to watch me cook . You can also follow me on instagram @masterchefmom.

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For many more delicious and healthy rasam recipes, click here.

Happy Cooking!

With love,




  1. Really a fantastic innovation. Looks great. Sure it will taste very good. I'll try this rasam / soup & share with you soon . Great going.

  2. Great Uma! I love drum stick leave and I usually cook along with Tual Dal and Coconut as a dry vegetable. This variation is very interesting and I will surely try it.


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