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Healthy eating is not just a one-day affair but a continuous lifestyle change that must be incorporated into one’s daily diet. This starts from tweaking your diet to portion control and changing or replacing ingredients in your food to make your meal even more nourishing. As such, when we came across this tasty iron-rich soup recipe from actor and politician Smriti Irani, we decided to bring the written recipe for you to try.
According to Irani, the combination of drumsticks or moringa with masoor dal is the most iron-rich soup. “You can have it if you are a vegetarian,” said Irani in a YouTube interaction with Curly Tales Kamiya Jani.
But before we dive into the drumstick masoor dal soup recipe, experts elucidate why the combination is a good source of iron.
Moringa, with its iron content of 28 mg per 100 gm, serves as an excellent source of iron for vegetarians, noted Suvidhi Jain, lifestyle, exercise, and nutrition coach and founder – LEAN by Suvidhi.
Notably, since vegetarians rely on non-heme iron sources (present in plant-based foods such as whole grains, seeds, legumes, dark leafy vegetables, and nuts) due to their dietary restrictions, it becomes vital to incorporate a variety of these sources to meet their daily iron requirements.
Therefore, drumsticks can serve as a beneficial addition to their diet.
Nupuur Patil, nutritionist, Nupuur Patil Fitness said that iron soup is a nutritious concoction. “This method is used to increase the iron content of the liquid, which can then be consumed to supplement iron levels in the body,” said Patil.
According to Patil, it is particularly suggestible for individuals with iron deficiency anaemia or those at risk of developing it, such as pregnant women and vegetarians. “Regular consumption of iron soup can help improve iron levels and prevent the symptoms associated with iron deficiency, such as fatigue, weakness, and pale skin,” said Patil.
Ingredients
1 cup – Red lentil/Masoor ki dal
3 no – Drumsticks
1 no – Onion, large
Ginger, an inch
1 no – Tomato, large
3-4 no – Sem Phalli, broad, flat bean
4 cups – Water
1tsp – Ghee
1/2tsp – Black pepper powder
Salt as per taste
Method
*Pressure cook all ingredients up to three whistles.
*Use a hand blender to blend everything.
*Then strain, adjust the consistency, and bring it to a boil.
Would you try this recipe?
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