MUNG BEAN AND SPINACH SOUP
This mung bean and spinach soup is a light yet satisfying meal that nourishes the body and supports digestion. Mung beans are known for their gentle effect on the digestive tract, which is rich in plant-based protein and fibre. Paired with tender spinach and infused with turmeric and a touch of ghee or olive oil, this soup brings a warming and anti-inflammatory quality perfect for any time of year. Its simplicity makes it ideal for busy weeknights or as a light midday meal. The vibrant yellow from turmeric, along with the green spinach, creates a beautiful presentation and earthy flavour profile. Naturally low in fat and gluten-free, this soup is a wonderful option for vegan, vegetarian or nutrition-focused lifestyles. It’s quick to prepare and easy to digest, making it a fantastic choice for detox days or light nourishment between heavier meals.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Indian
PREPARATION/TECHNIQUES
One-Pot Wonders, Simmer
OCCASION/HOLIDAY
Winter, Fall, Ramadan, Spring
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Vegan, Low Fat, Quick & Easy, Low/No Sugar, Wheat / Gluten-Free
DISH TYPE
Soup / Stew
INGREDIENTS
- 1/2 cup cooked mung beans
- 1/4 cup chopped spinach
- 1 cup water
- 1/4 tsp turmeric powder
- 1 tsp ghee or olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 403 kcal
- Fat: 5.7 g
- Saturated Fat: 1 g
- Carbohydrates: 65.6 g
- Sugar: 6.9 g
- Sodium: 31.2 mg
- Fiber: 17.2 g
- Protein: 25 g
- Calcium: 152.4 mg
- Iron: 7.6 mg
- Potassium: 1351.2 mg
PREPARATION
- Warm The Base: Add water to a saucepan over medium heat. Stir in turmeric and bring to a low simmer.
- Add Beans: Stir in the cooked mung beans and allow them to simmer for 5 minutes, softening further and absorbing flavour.
- Incorporate Spinach: Add chopped spinach and continue cooking for another 3 to 4 minutes, until wilted and tender.
- Finish With Fat: Stir in the ghee or olive oil, let it melt and blend through the soup.
- Taste And Serve: Adjust seasoning as needed. Serve hot in a bowl, optionally garnished with extra turmeric or chopped coriander.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS
- Pre-Cooked Beans: Using pre-cooked or canned mung beans significantly reduces cooking time.
- Low Simmer: Keep the soup at a low simmer to preserve nutrients and prevent bitterness from turmeric.
- Fresh Spinach: Use tender baby spinach for quicker cooking and better flavour.
- Ghee Substitute: Use olive oil for a fully vegan option while still gaining healthy fats.
- Boost Flavour: Add a pinch of cumin or ginger powder for depth.
VARIATIONS
- Add Grains: Include 2 tbsp of cooked brown rice or millet for a heartier version.
- Blended Texture: Blend half of the soup for a thicker consistency while keeping some texture.
- Spice Kick: Add a dash of black pepper or crushed red pepper flakes.
- Coconut Twist: Replace water with light coconut milk for a creamier version.
- Protein Increase: Add silken tofu cubes for a higher protein profile.
PREPPING AND STORAGE
- Fridge: Store cooled soup in a sealed container for up to 3 days.
- Freezer: Freeze in individual portions for up to 1 month.
- Reheating: Reheat gently over the stove or microwave until fully warm. Stir well before serving.