Molokhia Green Soup; Recipe & Benefits

As an amazing tasty superfood packed with surprising benefits, Molokhia gained attention thousands of years ago. It is an interesting fact that its name is derived from the Arabic word (mulukiya) which means royal. As the ancient stories revealed, molokhia was the soup of choice for the king when he became sick, which made him experience instant healing from his illness after sipping a bowl of green soup every day. 

Molokhia is also called jew mallow, and is a traditional Egyptian food, as it is the place from where it originated, years later, it spread all over the Middle East and Asia. 

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Nowadays, I think molokhia plant still hasn’t gained the attention it deserves, and that’s why:

Molokhia nutrition facts

  • It is packed with more than 30 types of vitamins and minerals, which makes it superior to any other vegetable.
  • It contains calcium and phosphorus 3 times more than kale and 4 times riboflavin.
  • Contains calcium 9 times more than spinach.
  • It contains carotene 4.6 times more than spinach.
  • Rich in carotene, as it contains carotene 19 times more than broccoli.
  • It contains calcium 10 times more than broccoli.
  • Rich in-soluble fibers, which give it its mucilaginous texture. 

Unquestionably, if you are looking for an easy way to lose weight, reduce inflammation, and regulate blood pressure, a bowl of this tasty green soap can offer you these benefits and much more when you consume it regularly over the week.

But now, let’s look in detail what are the benefits of Molokhia:  

Molokhia benefits;

Improves circulation:

As known, potassium works as a vasodilator helping blood vessels to relax, thus, increases blood flow to the whole body. 

Since molokhia is rich in potassium content, it helps regulate blood pressure.

Besides, its high soluble fiber content binds to cholesterol and lowers the risk of developing arteriosclerosis that may cause heart attack and stroke. 

Reduces anemia:

Obviously, molokhia is rich in iron content, as a result, its regular consumption increases red blood cell production and prevents developing iron-deficiency anemia, moreover, it can improve circulation as a result of gaining the optimum red blood cells count. 

Improves Digestion:

Hence the vast majority overlooks the importance of dietary fibers (that has a major role in regulating digestion), lots suffer from indigestion, therefore, molokhia is the best meal for those who experience constipation, bloating, excess gas and cramping as it is considered a dietary fiber store, so, within a few hours of eating molokhia , your intestine starts cleaning itself from stored wastes.

Another amazing benefit is that molokhia helps intestine with nutrient uptake and so lowers vitamin malabsorption. 

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Prevents insomnia:

Thanks to the high magnesium content of molokhia, it makes an excellent natural medication for insomnia, as, magnesium increases secretion of hormones that helps your nerves to relax and as a result, you can enjoy a comfortable uninterrupted sleep.

Boosts immunity:

As we all do once we catch a cold, the first choice is a drink loaded with vitamin c, knowing that nothing better to stimulate white blood cells.

The presence of vitamin A and E is also crucial for the immune system as it lifts the oxidation stress caused by free radicals in the body and therefore,  lowers the risk of developing chronic diseases.

Fortunately, molokhia is dense with diverse nutrients, especially vitamin A, C, and E, then, all you need is just a plate of molokhia to guard you against several diseases.  

Improves Bone Health:

Certainly, having calcium content more than kale, spinach and broccoli made molokhia the right choice to prevent osteoporosis and keep your bones strong as long as you continue to eat it on a regular basis.

Reduces Inflammation:

Inflammation turned out to be the root cause of many diseases including cancers, so, following an anti-inflammatory diet is important to prevent several health issues.

Molokhia as a cruciferous plant has an exceptionally high amount of vitamin E, which is a strong anti-inflammatory, that makes it a perfect replacement for vitamin E supplements, especially for individuals suffering from arthritis, dementia and other diseases arising from inflammation.

Helps losing weight:

Some may ask is molokhia good for weight loss?

The short answer is yes. Fortunately, molokhia presents a tasty low-calorie snack (0.01 cal/oz) that can fill your stomach for a while before you get hungry.

So, it will be awesome to gain lots of health benefits while losing weight.

Is molokhia keto?

You can safely include molokhia on your keto diet as it is keto friendly plant with low-carb and low-calorie. Also, it aligns with soo many diets like vegetarian, vegan, paleo, Mideterranean, gluten-free, and much more.

Better eye health:

Due to the presence of vitamins and carotenoids in high amounts, molokhia is capable of improving eye health and protecting eyes against cataract progression, optic nerve damage and macular degeneration.

Now let me tell you in detail how we prepare it in Egypt, as it is one of the easiest foods to have for lunch:

mulukiya recipe

First, you need no more than 2 cups of chicken or beef broth:

Ingredients for chicken or beef broth

  • 1 kg beef or 1 whole chicken.
  • 2 teaspoon salt.
  • 1 large onion.
  • 3 tablespoon oil.
  • Black pepper.
  • 5 cups of water.

Steps for broth preparation:

  • In a stockpot, add oil to desiccated onion, and heat till onion becomes brown.
  • Add beef or chicken as you prefer to the onion, then cover it with water.
  • Add salt and black pepper.
  • Cover the lid and bring it to a boil.
  • Cook for 30 minutes and the meat is done.

How to prepare molokhia (Mulukiya recipe):


  1. 500 gm of desiccated molokhia leaves.
  2. 2 cups of chicken or beef broth.
  3. 5 medium garlic cloves.
  4. 2 tablespoons olive oil.
  5. 1 tablespoon ground coriander.

Steps for molokhia preparation:

  • Combine desiccated molokhia with 2 cups of hot broth and heat till it becomes loose, but avoid boiling.
  • Mix garlic with oil in a pan and heat till the garlic becomes brown, then add the coriander to the mixture.
  • Add the resulting garlic and coriander to the green soap and mix well.

To serve, put the chicken or beef in a large plate, pour the molokhia soup in a separate bowl. You also can enjoy your green soup with bread or rice if you prefer.