Can you still remember your favourite vegetable dishes when you were a child? I’ve actually forgotten some of mine not until my mother requested for Corn and Malunggay Soup to be added to our meal plan for the week. That’s it! That’s one of my favourite vegetable dishes! Then I remembered why. Because I love corn! Aha!
Corn and Malunggay Soup is a local vegetable soup dish in the Philippines. It’s a simple plant-based dish which includes shredded white corn and malunggay leaves as the main vegetable ingredients. Other vegetables may be added like string beans which we did in this recipe.
This dish is super simple, easy to prepare and very delicious. The ingredients are local and are widely available in our local market. I was actually surprised that our barangay here in our province is growing and selling corn. So, we’ll certainly include this dish frequently on our menu cycle.
Prep Time: 10-15 minutes | Cook Time: 20-25 minutes | Total Time: 30-35 minutes
- 5 cups of water
- 4 cups grated white corn (or 8 medium-sized corn cobs)
- 2 cups malunggay (moringa) leaves
- 1/4kg string beans (or 1 bundle)
- 2 cloves of garlic, minced
- 1 medium-sized onion, minced
- 1 tbsp sea salt
- 1 tbsp olive oil (optional)
- 1 tsp ground black pepper
- Heat the oil in a cooking pot over medium-high heat.
- Saute onions and garlic.
- Add the grated corn. Stir.
- Pour the water, stir and cover. Let it boil and then lower the heat to let it simmer for 8-10 minutes or until the corn is cooked.
- Add the string beans, stir, cover and simmer for 3-5 minutes.
- Add salt and pepper, and adjust according to your preferred taste.
- Add the malunggay leaves, stir and simmer for 1-2 minutes.
- Turn off heat. Transfer to a serving bowl.
– You can saute the onions and garlic on 1 tbsp of water if you prefer not to use oil.
– In selecting the corn, buy the younger or softer one for a softer texture and faster cooking.
Nutrition Facts and Recommendations
by Roni Matalog, RND
Serving: 5 | Calories: 167kcal
Carbohydrates (CHO): 31.6g | Protein (PRO): 7g | Fat (FAT): 2.8g
Saturated Fat: 0.4g* | Cholesterol 0mg | Sodium 485mg (20%)*
Dietary Fiber: 6g (21%)* | Total Sugars: 4.5g
Vitamin C: 23.6%* | Calcium: 18.9%* | Vitamin A: 17.6%*
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
This plant-based dish is super healthy, high in fibre, protein and nutrients, and low in fat. It can be eaten by the general population, except if you have intolerance or sensitivities to any of the ingredients.
In case you prepared this, feel free to tag us (@plantsandpurposeph) and let us know how it went. Enjoy and savour your plant-based meal! Bon appetit!
About the author
Vessa Matalog is a graduate of Center for Asian Culinary Studies’ Diploma Course in Professional Culinary and Arts with Restaurant Operations Program. She loves everything about food and makes it as her inspiration in creating her own recipes to share with family and friends. She started her food business, V Gourmet, where she shares her food creations for everyone to savor and enjoy.