Thank you to Chef Bendicto, a Filipino chef based in New York City, for this fabulous recipe. You can read Chef Benedicto’s full bio below, and check out his cookbook The Malian Kitchen.

Edamame, Carrot & Moringa Soup

This recipe is vegan as is. Like all recipes featured on our blog, feel free to add your own twists! For this recipe, Chef Benedicto adds that “it is all up to you to decide on the texture. I personally do not like to use the blender, or this soup would have been called silky soup.”

How might you make this soup? Chunky or silky or somewhere in between?

There you have it! All the tips and tricks to make a delicious moringa soup. e. What’s your perfect smoothie recipe? How do you incorporate moringa into it? Let us know in the comments!

Chef Bendicto Edamame Soup

Don’t forget to tag @kulikulifoods in any social media posts you share so we can see your beautiful creations!

The post Edamame, Carrot & Moringa Soup appeared first on Kuli Kuli Foods.

Naturally, she brought samples back to the states for her mother, Rosemary. Rosemary co-founded the food blog, Get Cooking Simply. It is driven by a passion for “delicious, healthy food– done simply”, making it a wonderful resource for chefs at every level.

Rosemary is determined to eliminate the “dinner dilemma” that pushes so many of us to dial our local pizzeria rather than open the fridge and create a meal with on-hand ingredients. The sample of Ghanian moringa powder paired with reading about the advantages of eating moringa everyday, made Rosemary excited about using moringa as an ingredient.

The first of hopefully many recipes we get to share from Rosemary is for this tasty Moringa Mint Pea Soup! It requires very few ingredients, only takes 10 minutes to prepare and is packed with key vitamins that will keep your immune system strong.

Mint & Moringa Pea Soup

Ingredients:

• 1Tbsp olive oil
• 1 medium leek thinly sliced, or 1/3 cup diced yellow onion
• 2-3 cups clear vegetable broth (to keep the best green, use a broth that isn’t very orange in color), or 1 vegetable bouillon cube plus 2-3 cups water
• 3 cups raw fresh shelled peas or frozen peas
• ¼ cup lightly packed parsley leaves
• 1/3 cup packed fresh mint leaves
• 1-2 tbsp Kuli Kuli Pure Moringa Powder
• Salt and pepper to taste

Directions:

1. Heat oil in a medium saucepan. Saute leek or onions over medium heat until soft, but not browned, 3-4 minutes.
2. Add broth or water and bouillon cube and peas. Bring to a strong simmer; cook about 5 minutes for raw fresh peas, or 2 minutes for frozen.
3. Remove from heat. Add Pure Moringa Powder, parsley and mint.
4. Puree with a hand-held wand, Or pour into a blender or food processor and blend carefully on medium speed with lid well secured. Add additional water if thinner consistency is desired. Serve warm or chilled.

Nutritional Notes from Rosemary:

Plant-based protein needs to have the 9 essential amino acids to be a complete protein. Moringa is complete protein, with 3 grams protein per tablespoon serving.

I recommend starting with ½-1 teaspoon serving, and evaluating amount for your taste. Tart foods like yogurt, smoothies with other greens, and salad dressings are great ways to use moringa powder for nutritional boosts.

Add a moringa boost to these recipes:

• Edamame Dip
• Thai Rice Salad with Three Herbs
• Quinoa Arugula Salad

If you make this recipe, take a picture and tag @KuliKuliFoods and @RecipeRose on Instagram and hashtag #KuliKuli and #MoringaInspired so we can see your delicious creation!

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Winter is here and there is nothing that beats coming home after a long day and curling up with a warm bowl of homemade soup.

The whole recipe is pretty simple and easy – perfect for a busy weeknight! It’s mainly just blending the broth ingredients and then topping with noodles, bok choy, snap peas, lime juice, and a few peanuts.

For this recipe, I made my own curry paste. However,  if you want to cut down some steps you can also use store-bought green curry paste. Curry paste is usually found in the Asian section of most grocery stores.

You can make your own curry paste with a green bell pepper and spices, but this recipe also works well with store-bought curry paste.

The soup becomes a beautiful green when you blend the non-dairy milk with moringa powder. I also added extra cilantro power by blending it into the milk and garnishing a bit on top. You can also substitute in fresh basil if you prefer.

This recipe is simple and fast. The moringa powder gives this soup its beautiful green color.

Ingredients

(Serves 3-4)

• 2 cups non-dairy milk
• 1 cup water
• 1 tsp Kuli Kuli Pure Moringa Powder
• 2 Tbsp green curry paste*
• 2 Tbsp low-sodium soy sauce
• 1- 2 Tbsp Siracha (to taste)
• 1/2 tsp ground ginger
• 1 cup fresh cilantro (or basil)
• 1- 2 cups of bok choy
• 1 – 2 cups of snap peas
• 9.5 oz of your favorite noodles (I used Soba)
• 1/2 cup chopped peanuts (for garnish)
• lime slices (for garnish)

Directions

1. Make the noodles according to the directions on the package.
2. Blend the non-dairy milk, water, green curry paste, soy sauce, moringa powder, a handful of cilantro, and ginger in a blender until light green and thoroughly mixed.
3. Heat the broth until boiling and let simmer for about 5 minutes, then add the sriracha and soy sauce and heat for about 2 more minutes.
4. Spoon the soup into bowls and add the noodles, bok choy, and snap peas. Garnish with peanuts and a lime slice.

*Homemade Curry Paste (optional)

Ingredients

• 1 green bell pepper
• 5 cloves garlic
• 3 stalks Green Onions
• 1 stalk lemongrass
• Juice and zest from 1 lime
• Juice from 1/2 lemon
• 1 Tbsp coconut sugar or maple syrup
• 1/2 tsp fresh ground black pepper
• 1 Tbsp fresh turmeric or 1 tsp powder
• 1 tsp ground cumin

Directions

1. Blend all ingredients together until it looks a bit like hummus. Next, continue with the rest of the recipe above.
2. If using this homemade version, replace the 2 Tbsp of curry paste with the cup of curry made from this homemade curry paste recipe.

Homemade curry paste

The post Moringa Green Thai Curry Soup appeared first on Kuli Kuli Foods.

WHAT IS MISO?

Miso is a paste made with fermented soy beans (sometimes grains). While not as widespread in western countries, it is commonly eaten and very much enjoyed in Japan and China. If you’re new to miso, it’s a great food to add to your diet because it is rich in both protein and good digestive bacteria.

Miso paste is made by steaming grains or soybeans, adding an inoculating mold (Aspergillus oryzae), and mixing this with more beans, salt, and water after an initial fermentation process. The paste is fermented for a couple of months or a few years. During fermentation, enzymes break down the grains and beans into easily digestible sugars, fatty acids, and amino acids. The resulting glutamic acid gives miso its umami flavor.

There are several different types of miso, varying in ingredients and age. The most common is shiro miso or “white miso.” The darker aka miso, or “red miso,” is aged for longer and has a deeper color and flavor. Read more about the full process and different varieties here.

WHAT ARE THE HEALTH BENEFITS OF EATING MISO?

Miso has many health benefits. It is high in protein, rich in copper, manganese, zinc, folic acid, vitamin B, E, and K. Miso is also great for your gut because it has lots of Lactobacillus bacteria, the most common bacteria found in probiotic foods.

Research has linked probiotics to helping ease anxiety and depression. In certain studies, subjects who ingested good gut bacteria showed lower cortisol levels, a hormone associated with stress. They do this by altering the way subjects process emotional information. Therefore, miso is great to consume during those dark winter months.

In addition, probiotics and enzymes help break down nutrients in your stomach. Meaning, you’ll get even more out of that dose of moringa in this recipe!

MISO GREEN MORINGA SOUP RECIPE

Traditionally, miso is made into soup by adding paste to hot water, substituting for both broth and salt. Add it to salad dressings, stir fry, sauces, and as a seasoning for anything (try, miso kale chips).

This probiotic moringa and miso soup recipe will keep your spirits high and tummy happy all winter long.

INGREDIENTS

• 3 Cups of Water
• 1 Tbsp Pure Vegetable Moringa Powder
• 2 Tbsp Miso Paste
• 1 small Onion, sliced
• 1 small Zucchini, diced
• 3 stalks of Kale, shredded (or other leafy green, like bok choy)
• ½ packet of medium-firm Tofu, diced (optional)
• 2 Tbsp Green Onion, diced (optional)

DIRECTIONS

1. Sauté onions and zucchini until softened. Add water and bring to boil.
2. Then, add tofu (if using) and stir in miso paste.
3. Remove from heat immediately and add Pure Vegetable Moringa Powder and kale.
4. Garnish each bowl with green onions and enjoy.

As part of this probiotic recipe series, check out other delicious #moringainspired probiotic recipes.

The post Probiotic Miso Green Moringa Soup appeared first on Kuli Kuli Foods.

Moringa is especially useful to consume during winter months when you might not be getting all your necessary nutrients and amino acids from fresh fruits and vegetables. Your nutrient intake can be extremely important for your energy levels and mood during months where there is less sunlight and time spent outdoors.

Ingredients

• 2 Tbsp Coconut Oil
• 1 Bulb Garlic, minced
• 2 Onions, diced
• 2 Sweet Potatoes, washed, and cubed
• 4-6 Cups of Water
• 1 Bunch Kale
• 1 Tbsp Cumin
• 2 Tbsp Pure Vegetable Moringa Powder
• Salt and pepper, to taste

Directions

1. In a large pot, sauté onions for 3-5 minutes, or until slightly translucent.
2. Add garlic and cumin and cook for another 3-5 minutes or until garlic is fragrant.
3. Toss in sweet potato cubes and cook for a few minutes, adding water if ingredients are sticking to the bottom of the pot.
4. Add water and bring everything to a boil. Reduce to simmer and cook until sweet potatoes are soft, approximately 20-30 minutes. Remove from heat and add the Pure Vegetable Moringa Powder and salt and pepper to taste.
5. Chop kale and add as garnish to soup.
6. If you peel your sweet potatoes, an option is to save the peels and fry them in oil to be used as a delicious garnish.

This soup is both flavorful and packed with nutrient dense winter vegetables to help you beat those winter blues!

The post Hearty Moringa Sweet Potato & Kale Soup appeared first on Kuli Kuli Foods.

EASY Servings: 6 Ready In: 15 minutes

Ingredients

2 stalks celery
1 small carrot
¼ tsp. thyme
2 big heads of broccoli (about 1 ½ pounds)
1 can cannellini beans
2 bay leaves
4 cups vegetable broth
2 cups water
2 tbsp nutritional yeast
1 packet Kuli Kuli Moringa Powder

Moringa vegetable powder brings even more flavor and nutrition to this healthy recipe.

To make the soup: Peel the carrot. Roughly dice the carrot and celery. Place the carrot, celery, and thyme in a large pot. Cover and cook over medium heat, just 3-5 minutes, until aromatic. If vegetables start to brown, simply add a splash of water and reduce the heat.

For the broccoli, separate the florets from the stalks. Trim and peel the stalks. Discard the rough end and the woody peel. 8 Roughly chop the peeled stalks. Drain and rinse the cannellini beans.

Place the broccoli, beans, bay leaf, vegetable stock, and water into the pot with the celery and carrot. Cover and bring to a boil. Cook over high heat just until the broccoli is tender, just about 8-10 minutes. You still want it to be bright green so don’t overcook the broccoli. The broccoli is tender when a stalk piece can easily slide off the tip of a knife. Remove the soup from heat.

Remove the bay leaf. Add the nutritional powder and Moringa vegetable powder. Use an immersion blender to puree the soup. Puree until creamy. Taste to adjust seasoning.

Garnish with steamed broccoli florets and serve

Chef’s Tip: For an even easier version, use frozen broccoli. Get a big 2 pound bag and just toss everything into the pot. Simmer until the carrots are tender, puree and enjoy!

Yield: 8 cups

Nutrition Facts
Serving size: 1/6 of a recipe (about 1.5 cups).

Amount Per Serving
Calories 130.07
Calories From Fat (5%) 5.89
% Daily Value
Total Fat 0.71g 1%
Saturated Fat 0.1g <1%
Cholesterol 0mg 0%
Sodium 154.4mg 6%
Potassium 762.95mg 22%
Total Carbohydrates 23.7g 8%
Fiber 8.09g 32%
Sugar 4.41g
Protein 9.57g 19%
Calcium 104.68mg 10%
Iron 113.53mg 631%
Vitamin A 2173.66IU 43%
Vitamin C 0.08mg <1%

You can find many more yummy moringa recipes on our blog!

Katie Simmons

Katie is a Personal Chef based in Chicago.  She specializes in creating delicious, healthy recipes for those with special dietary concerns like gluten-free, oil-free, plant-based, and low-residue.  Outside of the kitchen, she is a Fitness Instructor for Equinox, with over 13 years experience in the fitness industry.  For fun, she loves to travel, with her most recent travel involving 10 days of hiking in the Patagonia of Argentina and Chile.  You can learn more about her and her recipes at: www.plants-rule.com

The post Vegan Cream of Broccoli Super Moringa Soup appeared first on Kuli Kuli Foods.

Many of us know Italian minestrone as a red, tomato-based soup with hearty chunks of vegetables, beans, and pasta. The Peruvian version is green, traditionally achieved from a spinach-basil puree.  Using Moringa powder in the broth simplifies the recipe and adds even more vegetable flavor.  You can mix and match with your own favorite vegetables, beans, and pasta.  I use brown-rice pasta to keep this gluten-free, but you could even substitute with rice or quinoa.

Either way, after a bowl of this you’ll be ready for a day of work… or a hike on the Incan Trail.

Ingredients

• 1 medium onion, diced
• 1 small carrot, peeled and diced
• Yukon gold potatoes, cut into bite-sized pieces
• 4 cloves garlic, minced
• 4 cups vegetable stock
• 2 cups water
• 1 cup brown rice pasta (penne, rigatoni, shells, or cavatappi)
• 1 can small white beans, drained and rinsed
• 1 cup green beans, trimmed and cut into bite-sized pieces
• 1 cup frozen corn kernels
• 1/2 cup fresh basil, chopped
• 1 cup fresh spinach
• 1 packet (2 tbsp) Moringa Powder
• Salt and pepper, to taste

Directions

Dice the onion and carrot.  Place into a large pot.  Cover and cook over medium heat until onions start to turn golden, about 7-8 minutes.  No need to use any oil.  If the onions darken too quickly, simply lower the heat and add a couple tablespoons of water.

When the onions are slightly browned, add the diced potato, garlic, vegetable stock and water.  Cook over high heat for 10 minutes.  Make sure your soup is simmering, and add your pasta and canned beans.  Simmer for about 7-8 minutes, just shy of the package directions for the pasta.  Add the green beans and corn.  Cook another 2-3 minutes, until the pasta and potatoes are tender.  Add the basil, spinach, and Moringa powder.  Stir well to combine.  Turn off the heat, but keep the lid on the pot to let the spinach wilt and the basil to flavor the soup. Season with salt and pepper and serve.

You can find many more yummy moringa recipes on our blog!

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