Mung beans, known for their mild flavor and impressive nutritional profile, are a staple in many cuisines, especially in India. One of the most beloved ways to enjoy mung beans is through a comforting, hearty mung soup. Packed with protein, fiber, vitamins, and minerals, mung soup is a nourishing dish that is easy to prepare and great for your health.
Here’s a simple and delicious recipe for making mung soup at home.
Ingredients:
- Mung Beans (Green Gram) – 1 cup
- Water – 4 cups (or as needed)
- Olive Oil or Ghee – 1 tablespoon
- Onion (finely chopped) – 1 medium
- Garlic (minced) – 2 cloves
- Ginger (grated) – 1-inch piece
- Tomatoes (chopped) – 1 medium
- Carrot (chopped) – 1 small
- Spinach (optional) – 1 cup
- Cumin Seeds – 1 teaspoon
- Turmeric Powder – 1/2 teaspoon
- Ground Coriander – 1 teaspoon
- Ground Cumin – 1/2 teaspoon
- Chili Powder – 1/2 teaspoon (adjust to taste)
- Salt – to taste
- Black Pepper – to taste
- Lemon Juice – 1 tablespoon (optional, for added tang)
- Fresh Coriander Leaves (for garnish) – a handful
Instructions:
- Prepare the Mung Beans:
- Rinse the mung beans thoroughly in cold water to remove any dust or debris.
- If you want a smoother consistency for your soup, you can soak the mung beans for about 30 minutes before cooking. This step is optional but will reduce cooking time.
- Cook the Mung Beans:
- In a large pot, add the rinsed mung beans and 4 cups of water.
- Bring the mixture to a boil and then lower the heat. Let the mung beans simmer for about 20-30 minutes or until they become soft and fully cooked. You can also use a pressure cooker for faster cooking (about 3-4 whistles on medium heat).
- Prepare the Soup Base:
- In a separate pan, heat the olive oil or ghee over medium heat.
- Add cumin seeds and let them splutter.
- Add the finely chopped onions and sauté until they turn golden brown.
- Stir in the minced garlic and grated ginger. Cook for another 2-3 minutes, allowing the aromas to fill the kitchen.
- Add the chopped tomatoes and cook until they soften, about 5 minutes.
- Add the Vegetables and Spices:
- To the onion-tomato mixture, add the chopped carrots and cook for about 5 minutes.
- Sprinkle in the turmeric powder, ground coriander, ground cumin, chili powder, salt, and black pepper. Stir well and let the spices bloom for 2 minutes.
- Combine the Mung Beans and Soup Base:
- Once the mung beans are cooked, add the vegetable and spice mixture into the pot with the beans.
- Stir everything together, adding more water if the soup is too thick. Adjust the consistency according to your preference (some like a thicker soup, while others prefer a more broth-like version).
- Let the soup simmer for another 10-15 minutes to allow the flavors to blend.
- Finish the Soup:
- If you’re using spinach, stir it in during the last few minutes of cooking. The spinach will wilt down and add a lovely green color and additional nutrients to the soup.
- Taste and adjust the seasoning as necessary. Add lemon juice for a hint of acidity and brightness.
- Serve:
- Ladle the soup into bowls and garnish with freshly chopped coriander leaves.
- Serve hot with a side of whole grain bread or steamed rice for a complete meal.
Health Benefits of Mung Soup:
- Protein-Rich: Mung beans are a great source of plant-based protein, making this soup an excellent choice for vegetarians and vegans.
- High in Fiber: This soup is packed with fiber, which aids in digestion and keeps you feeling full for longer.
- Packed with Vitamins and Minerals: Mung beans are rich in folate, magnesium, potassium, and iron, contributing to better overall health.
- Anti-Inflammatory Properties: The spices like turmeric and ginger have natural anti-inflammatory properties that can help reduce inflammation in the body.
- Boosts Immunity: The combination of garlic, ginger, and lemon juice in the soup helps boost the immune system.
Conclusion:
Mung soup is not only a wholesome and tasty dish, but it’s also an easy-to-make, nourishing option for any time of the day. Whether you’re looking for a light lunch, a comforting dinner, or a healing meal during cold weather, this mung soup is sure to satisfy your cravings and boost your health. Enjoy the warm, satisfying flavors with every spoonful!
Let me know if you’d like any variations or additions to this recipe!
