Moringa Soup with Moringa Powder (Green Pea and Potato)

To make moringa soup with moringa powder, cook a simple green pea and potato soup, take it off the heat, blend it, then whisk the powder into a little hot broth and stir it in just before serving. We add moringa at the end, off the heat, as our moringa product page advises, so the color stays bright and the flavor stays mild, like a fresh green herb; that comes from kitchen practice, and no study measured it. This version serves four and takes 40 minutes.

Ingredients

• 2 tablespoons olive oil or butter
• 1 medium onion, chopped
• 1/2 teaspoon fine salt, plus more to taste
• 2 garlic cloves, sliced
• 1 medium Yukon Gold potato (about 8 oz / 225 g), peeled and cut into 1/2 inch cubes
• 4 cups (950 ml) vegetable or chicken stock
• 1 lb (450 g) frozen peas
• 1 tablespoon moringa leaf powder (start with 2 teaspoons if you are new to it)
• 1 tablespoon lemon juice
• Freshly ground black pepper, to taste
• Plain yogurt or a swirl of cream, to serve (optional)

Equipment: a large pot, a small cup and whisk or fork, and an immersion blender or a countertop blender.

Method

1. Heat the oil or butter in a large pot over medium heat. Add the onion and a pinch of the salt and cook, stirring now and then, for 6 to 8 minutes, until soft and translucent but not browned.
2. Add the garlic and cook for 1 minute, until fragrant.
3. Add the potato, the stock and the rest of the salt. Bring to a boil, then lower the heat and simmer for 12 to 15 minutes, until a knife slides easily into the potato.
4. Add the frozen peas, bring back to a simmer and cook for 3 to 4 minutes, until the peas are hot and bright green.
5. Take the pot off the heat. Ladle 3 tablespoons of the hot broth into a small cup, add the moringa powder and whisk until smooth.
6. Blend the soup until smooth with an immersion blender. If you use a countertop blender, fill it no more than halfway, leave the lid's center cap out and cover the hole with a folded towel. Blend just until smooth; blending potato for too long can make it gluey.
7. Stir in the moringa paste and the lemon juice. Season with pepper and more salt to taste, and serve with yogurt or cream if you like.

Notes from the stove

• Moringa is earthy and slightly bitter. A tablespoon in four servings reads as a deep green herb flavor; more than that starts to taste grassy. The lemon and peas balance it.
• Frozen peas are the easy choice here. They cook in minutes and keep the soup bright green.
• For a thicker soup, add a second potato. For a thinner one, add stock or water after blending.
• If the soup tastes flat, it needs salt or lemon before it needs more moringa.
• This is the same rule we use in our Sri Lankan moringa dal and our 5 ways to cook with moringa powder: cook the dish, then add the moringa at the end.

Substitutions

• Leek: use 1 large leek, white and pale green parts, sliced and well rinsed, in place of the onion.
• Dairy-free: use olive oil and serve with a spoon of coconut milk instead of yogurt.
• Spinach: stir a handful of baby spinach in with the peas for an even greener soup.
• Ginger: add 1 teaspoon of grated fresh ginger with the garlic.

Storage and reheating

Divide leftovers into shallow containers and refrigerate within 2 hours. USDA's Food Safety and Inspection Service gives leftovers 3 to 4 days in the refrigerator or 3 to 4 months in the freezer, and says to reheat soups by bringing them to a rolling boil.² That means the moringa already in the soup gets cooked when you reheat it. If you want the fresh green flavor back, whisk 1/2 teaspoon of moringa powder into a spoonful of the hot soup after reheating, off the heat, and stir it in.

FAQ

How do you make moringa soup with moringa powder?

Cook a base soup first, such as pea and potato, then take it off the heat. Whisk the powder into a little hot broth and stir the paste in just before serving.

Can you boil moringa powder in soup?

You can. Our kitchen guidance is to add it off the heat, because cooking it dulls the color and makes the flavor stronger; no study we cite measured that. Separately, a 2003 study on fresh moringa leaves found that boiling lowered vitamin C and beta-carotene, though considerable amounts remained.¹

How much moringa powder should I put in soup?

Start with 2 teaspoons for a pot that serves four, and go up to 1 tablespoon once you like the taste.

Can I freeze moringa soup?

Yes. Freeze it in airtight containers for 3 to 4 months, the range USDA gives for leftovers.² Reheat to a rolling boil, then add a little fresh moringa off the heat.

Keep reading: Moringa pesto with moringa powder, How to make moringa tea from powder and Moringa smoothie recipes.