Moringa Pod Soup
Moringa Pod Soup is a savory, broth-based dish made from the long, green seed pods of the Moringa oleifera tree, often called drumsticks. The pods are typically simmered with lentils, tamarind, and a blend of spices like turmeric and cumin. It is a traditional comfort food and staple in South Indian cuisine, particularly in states like Tamil Nadu and Karnataka.
🍽️ Nutrition at a glance
This soup is relatively low in calories and fat, with a moderate amount of plant-based protein primarily from the lentils. It is an excellent source of fiber, vitamin C, and key minerals like potassium and iron, making it a nutrient-dense addition to a meal.
Nutrition breakdown
| Calories | 95 kcal |
| Protein | 5 g |
| Carbs | 15 g |
| Fat | 1.5 g |
| Fiber | 4 g |
| Sugar | 3 g |
| Sodium | 480 mg |
| Potassium | 320 mg |
| Vitamin C | 25 mg |
| Iron | 2.5 mg |
| Calcium | 60 mg |
| Magnesium | 35 mg |
| Vitamin A | 120 IU |
| Folate | 45 mcg |
| Manganese | 0.4 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, the Moringa tree is known as the 'miracle tree' for its exceptional nutritional profile and fast growth. Nutritionally, the soup is unique because the moringa pods themselves provide a rare, edible source of vitamin C and calcium in a vegetable broth.
