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a bowl of a Mung Bean Soup

Mung Bean Soup

Mung Bean Soup is a cozy, nourishing bowl made with mung beans, vegetables, warming spices and creamy coconut milk. This easy one-pot soup is naturally vegan, hearty enough for dinner and perfect for meal prep.
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Course: Soup
Cuisine: Indian-inspired
Prep Time: 15 minutes
Cook Time: 50 minutes
Total Time: 1 hour 5 minutes
Servings: 8
Calories: 403kcal

Ingredients 

  • 2 tablespoons olive oil
  • 2 medium leeks, finely diced (white and light green parts only)
  • 1 medium carrot, diced
  • 4 garlic cloves, finely chopped
  • 1 tablespoon fresh ginger, finely chopped
  • 2 tablespoons curry powder
  • ¼ teaspoon red chili flakes
  • 1 tablespoon tomato paste
  • 2 cups (400 g) mung beans, well rinsed and drained
  • ½ pound (225 g) potatoes, peeled and cubed
  • 1 medium zucchini, diced
  • 1 can (14 oz / 400 g) crushed tomatoes
  • 6 cups (1.5 l) vegetable stock
  • 2 bay leaves
  • 1 (14 fl oz / 400 ml) coconut milk, creamy top only
  • A handful fresh parsley, roughly chopped
  • Salt and freshly ground black pepper to taste

Instructions

  • Heat the olive oil in a large pot or Dutch oven and add the leeks and carrots. Sauté for 4-5 minutes until softened.
    2 tablespoons olive oil
    2 medium leeks
    1 medium carrot
  • Stir in the garlic and ginger and cook for another minute until fragrant. Next, stir in the curry powder and red chili flakes and continue to cook for a further minute.
    4 garlic cloves
    1 tablespoon fresh ginger
    2 tablespoons curry powder
    ¼ teaspoon red chili flakes
  • Add the tomato paste and stir well to combine, then add the mung beans, potatoes, zucchini, crushed tomatoes, vegetable stock and bay leaves.
    1 tablespoon tomato paste
    2 cups mung beans
    ½ pound potatoes
    1 medium zucchini
    1 can (14 oz / 400 g) crushed tomatoes
    6 cups vegetable stock
    2 bay leaves
  • Give everything a good stir and bring the soup to a boil. Lower the heat and simmer for 40 minutes or until the mung beans are tender.
  • Remove the bay leaves then stir in the coconut milk. If the soup looks too thick at this point, add a bit more vegetable stock until you get to your preferred consistency.
    1 (14 fl oz / 400 ml) coconut milk
  • Adjust the seasoning to taste, stir in the fresh parsley and serve warm.
    A handful fresh parsley
    Salt and freshly ground black pepper to taste

Notes

  • Rinse the mung beans well before adding them to the pot to remove any dust.
  • Don’t rush the simmer! Letting the soup gently cook gives the mung beans time to soften and the flavors to really come together.

Nutrition

Calories: 403kcal | Carbohydrates: 53g | Protein: 16g | Fat: 17g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 820mg | Potassium: 1229mg | Fiber: 13g | Sugar: 11g | Vitamin A: 2305IU | Vitamin C: 23mg | Calcium: 128mg | Iron: 6mg