Moringa Vegetable Soup

In Africa and Asia, where protein-rich moringa plants grow in abundance, people add the tiny leaves to soups and stews just before serving. The leaves are wilted by the hot liquid but are not fully cooked, so their vitamins stay intact. I also like the flavor of moringa combined with antioxidant-rich squash, eggplant, and okra (another African ingredient). For this soup, any smoked fish, such as salmon, can be used. To make this soup vegan, use vegetable stock in place of the chicken stock and omit the fish or fish sauce. To give this soup an Asian flair, add 1 tablespoon of ginger root, cut into strips.

SERVES 2–4

Ingredients

2 cups diced kabocha squash or pumpkin, seeds removed and rind on
1 quart chicken stock
¾ cup diced eggplant
9 pieces okra, cut in halves or thirds
¾ cup cut string beans
¼ cup olive oil
2 tsp. minced garlic
½ cup diced onion
¾ cup diced medium tomato
¼ lb. flaked smoked fish or 1 Tbs. fish sauce
½ cup fresh moringa leaves or 1 Tbs. moringa powder dissolved in 3-4 Tbs. warm water
Sea salt and ground pepper to taste

Procedure

1. In a large saucepan or Dutch oven, boil the squash or pumpkin in the chicken stock for 10 minutes.
2. Add the eggplant, okra, and string beans, and boil the vegetables until they are tender, about 7–10 minutes.
3. While the soup is cooking, heat the oil in a sauté pan over medium-high heat. Add the garlic and onion and stir-fry until the onion is translucent, about 3 minutes.
4. Add the tomato to the sauté pan and continue cooking for 3 minutes. Add the flaked fish or fish sauce and cook an additional 5 minutes.
5. Remove soup from heat and stir in the sauté mixture. Add the moringa leaves or powder. Season with the salt and pepper.

FoodTrients
Anthocyanins
Carotenoids
Fiber
Lycopene
Oleochanthal
Potassium
Quercetin
Sulfur compounds
Vitamin C