Foodhearted: Nutrient-Rich Mung Bean Soup

This nutrient-rich mung bean soup is nourishing and easy. You can pack it with anything and everything and still add toppings. It’s a cleansing soup full of flavours and filling. Make as much as you like and batch it up in the fridge and freezer. I like to soak the beans over two nights with regular rinsing a couple of times a day, this allows the mung beans to start sprouting (if you look closely at the image you can see evidence of this) making them more digestible and the nutrients more bioavailable. With the amounts you can’t go wrong, just choose how much you want to use – less or more.

Nutrient-Rich Mung Bean Soup
Prep time: 15 -20 mins (and then about an hour and 30 to cook)
Serves: a table full of guests! (around 8-10 servings)
Ingredients
    •  Two cups of mung beans rinsed and soaked over two nights (the beans will swell)
    • 1/3 cup of basmati rice
    • Spinach and or wakame (seaweed)
    • A large sweet potato – diced
    • Five large carrots – peeled and diced
    • One onion – sliced
    • Half a bulb of garlic – sliced
    • An inch of ginger sliced
    • Spices – turmeric, cumin and coriander (I’m using this mix in a lot of things lately). I use about a tablespoon of each as it is a big pot.
    • 1/4 cup of Coconut oil.
Instructions
  1. Rinse the beans and place in a large pot with enough water to cover. Bring to the boil for twenty minutes. Then turn into a colander and wash under running water and keep to one side.
  2. Add the coconut oil to a big dry pot and heat so that it melts – add onion, garlic and ginger and then spices. stir quickly to avoid it burning add some water if it is sticking.
  3. Add about five cups of water to the pot then add the pre-boiled beans back in. Make sure the water covers the beans, add more if you need to. Add the basmati rice and stir and bring it to the boil for 15 mins. (The rice and sweet potato help to bind the soup together).
  4. Then turn the heat down a little bit so it is still simmering add the root vegetables and seaweed, add more water if it is too thick. Once it is boiling turn it down to low with the lid on and leave to simmer for an hour. Towards the end add the spinach and let it wilt on top for ten minutes before mixing in.
  5. Once it’s ready you can serve or leave to cool and batch up for the fridge/freezer. I like to top the soup with boiled egg and/or flaked mackerel and sauerkraut. You can also blend the soup if you want a smoother, creamier version.

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