Mouloukhieh, also known as Molokhia or Jew's Mallow Soup, is a hearty Egyptian soup, cooked in chicken broth and flavored with aromatic spices. It is low in calories, keto-friendly, and gluten-free!
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What is Mouloukhieh/Molokhia?
Mouloukhieh is a green leafy and nutrient-dense soup, commonly eaten in Egypt and in the Middle East.
This soup is made with Jute leaves, which is also called Egyptian Spinach, or Jews Mallow, among other names. Jute leaves are native to Africa, parts of Asia, the Middle East, and the Caribbean. They come with a host of benefits and help improve gut health, reduce inflammation, and are known for their anti-aging properties.
Jute leaves have a somewhat bitter taste when raw. But when cooked, they soak up the flavor of the spices and become mucilaginous (slimy) in texture.
This is one superfood you need to try!
Ingredients used
- Jute leaves: Jute leaves are the star of this dish. In the U.S, you can get them frozen from an African, Asian, or Middle Eastern grocery store. Using frozen leaves tastes just as good as the fresh leaves!
- Onions and garlic. The flavor is much more powerful with these aromatics, so don't omit them.
- Olive oil: Used to sauté the onions and garlic.
- Chicken broth: This is used as a liquid base, though you can add water if you don't have any. You might need to add more spices if you substitute with water.
- Spices: cayenne pepper, black pepper, bouillon powder, and salt.
How to make Mouloukhieh
- If using fresh jute leaves, wash them and drain them in a colander. Place the leaves in a blender and add about a cup of water.
- Blend till pureed and pour into a bowl.
- Chop the onions and garlic and sauté in olive oil till fragrant.
- Pour in the chicken broth, and bring to a boil.
- Add in the jute leaves and cook for about 5 minutes. If using frozen, let it melt first, then simmer for 5 minutes.
- Add bouillon, cayenne pepper, black pepper, and salt and bring to a boil. Simmer for 5 more minutes and serve.
This mouloukhieh recipe serves 4 and contains 7 net carbs per serving.
What can I eat it with?
Mouloukhieh is usually served over rice or eaten with pita bread. For a low carb version, eat it with cauliflower rice.
Tips and variations
- You can store this Egyptian soup in the fridge for 3-5 days and can freeze it for longer.
- You really don't need a lot of spices when preparing this dish. The fewer, the better.
- You can eat this without any protein for a vegan option, or you can serve it with chicken if you wish.
Check out these other delicious African soups!
Recipe
Mouloukhieh /Molokhia Soup Recipe
Ingredients
- 400 g frozen jute leaves 1 pack
- 3 garlic cloves crushed
- 1/2 onion
- 2 tbsp olive oil
- 2 cups broth
- 1 tsp cayenne pepper
- 1 tsp black pepper
- 1 tsp bouillon
- 1/2 tsp salt or to taste
Instructions
- If using fresh jute leaves, wash them and drain in a colander.
- Place the leaves in a blender and add about a cup of water. Blend till pureed and pour into a bowl.
- Chop the onions and garlic and sauté in olive oil till fragrant.
- Pour in chicken broth, and bring to a boil.
- Add in the jute leaves and cook for about 5 minutes. If using frozen, let it melt first, then simmer for 5 minutes.
- Add bouillon, cayenne pepper, black pepper, and salt and bring to a boil.
- Simmer for 5 more minutes and serve.
Notes
- You can store this Egyptian soup in the fridge for 3-5 days and can freeze it for longer.
- You really don't need a lot of spices when preparing this dish. The fewer, the better.
- You can eat this without any protein for a vegan option, or you can serve it with chicken if you wish.
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