MUNG BEAN AND SPINACH TURMERIC COMFORT SOUP
This Mung Bean and Spinach Turmeric Comfort 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. It is paired with spinach and infused with turmeric and a touch of ghee or olive oil, which brings a warming and anti-inflammatory quality perfect for any time of year. Its simplicity makes it ideal for busy weeknights or a light midday meal. The vibrant yellow from turmeric, along with the green spinach, creates a beautiful presentation and earthy flavour profile. This Mung Bean and Spinach Turmeric Comfort Soup is naturally low in fat and gluten-free, which 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
- 100 grams | 3.53 ounces | ½ cup cooked mung beans
- 5 grams | 0.26 ounces | ¼ cup chopped spinach
- 240 milliliters | 8.12 fluid ounces | 1 cup water
- 6 grams | 0.02 ounces | ¼ teaspoon turmeric
- 5 milliliters | 0.17 fluid ounces | 1 teaspoon ghee or olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 152 kilocalories
- Fat: 4.7 grams
- Saturated Fat: 0.7 grams
- Carbohydrate: 21.8 grams
- Sugar: 1.8 grams
- Fibre: 7.4 grams
- Sodium: 0 milligrams
- Protein: 8.0 grams
- Calcium: 40 milligrams
- Potassium: 420 milligrams
- Iron: 2.0 milligrams
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.
PREPARATION TIME
5 minutes
COOKING TIME
10 minutes
TIPS
Here are some helpful tips for Mung Bean And Spinach Turmeric Comfort Soup:
- 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 tablespoons 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
- Refrigerator: Store cooled Mung Bean And Spinach Turmeric Comfort 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.
