Indian Sorrel Leaves Soup
Lunch • India
How to Make Indian Sorrel Leaves Soup (Traditional & Healthy Version)
Indian Sorrel Leaves Soup, locally known as 'Gongura Saaru' in Andhra Pradesh and Telangana, is a revitalizing and tangy vegetarian soup cherished across South India. Sorrel leaves, called 'gongura' in Telugu and 'pulicha keerai' in Tamil, lend a distinctive sourness that makes this soup unique and refreshing. Traditionally enjoyed during the lunch hours, especially in the hotter months, this soup is a staple in many Andhra homes and is celebrated for its digestive properties and vibrant flavors. The soup is typically prepared with freshly harvested sorrel leaves, tempered with aromatic spices like jeera (cumin), rai (mustard seeds), and hing (asafoetida), which enhance its nutrition and taste. It’s a popular vegetarian dish during festivals such as Ugadi, when light and wholesome foods are preferred. With its simple preparation, Indian Sorrel Leaves Soup is both comforting and suitable for health-conscious individuals. The dish is an excellent way to utilize locally grown greens, making it a sustainable choice for lunch. Its tangy profile pairs well with steamed rice or can be enjoyed as a standalone soup, offering a burst of traditional South Indian flavors in every sip.
Ingredients(for 1 medium bowl per serving)
- 2 cups Sorrel leaves (Gongura) (Fresh, cleaned and chopped)
- 1/2 cup Moong dal (yellow split) (Washed)
- 1 small Onion (Finely chopped)
- 1 medium Tomato (Chopped)
- 1 Green chili (Slit)
- 2 Garlic cloves (Crushed)
- 1/2 tsp Cumin seeds (jeera)
- 1/2 tsp Mustard seeds (rai)
- 1/4 tsp Turmeric powder (haldi)
- 1 pinch Hing (asafoetida)
- to taste Salt
- 3 cups Water
- 1 tsp Oil (Cold-pressed or coconut oil)
- 1 tbsp Coriander leaves (Finely chopped, for garnish) - optional
Instructions
- 1
Wash sorrel leaves (gongura) thoroughly and chop finely. Wash moong dal and set aside.
5 minutes
Use tender sorrel leaves for best flavor and nutrition.
- 2
In a saucepan, add moong dal, water, turmeric, and salt. Cook until dal is soft but not mushy.
10 minutes
For faster cooking, soak moong dal for 15 minutes before boiling.
- 3
Add chopped sorrel leaves, tomato, onion, green chili, and garlic to the cooked dal. Simmer until leaves wilt and flavors meld.
7 minutes
Do not overcook sorrel leaves to retain their vibrant green color and tanginess.
- 4
Heat oil in a small tadka pan. Add mustard seeds, cumin seeds, and hing. Allow seeds to splutter.
2 minutes
Add hing for digestive benefits and authentic South Indian aroma.
Why This Dish is Healthy
Indian Sorrel Leaves Soup is a healthy lunch option because it combines leafy greens, lentils, and minimal oil for a nutrient-dense meal. Its high fiber and protein content support satiety and muscle health, while the vitamins and minerals boost immunity and energy. The soup is naturally gluten-free, low in calories, and ideal for weight management, making it suitable for those tracking their nutrition.
Sorrel leaves are rich in vitamin C, iron, and fiber, making this soup excellent for immunity and digestion. Moong dal adds plant-based protein, making it nourishing and light on the stomach. Garlic and onion provide antioxidants, while the tadka uses minimal oil for heart health. Turmeric and hing add anti-inflammatory benefits. This dish is low in fat and calories, with complex carbohydrates and micronutrients from the greens and dal.
Pro Tips
- 💡Tip 1: Use young, tender sorrel leaves for best taste and texture.
- 💡Tip 2: Prepare tadka just before serving to maximize aroma.
- 💡Tip 3: Serve with steamed rice for a wholesome Andhra-style meal.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove; avoid microwaving to preserve flavors and nutrients. Do not freeze, as sorrel leaves lose texture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 35.0 kcal |
