This nourishing and comforting mung soup is the perfect meal for fall or anytime you need a little reset.
Mung beans are highly medicinal in Ayurveda and a key component of the infamous kitchari. Their astringent quality and high fiber content help to cleanse and tone digestive organs - pulling excess mucus and toxins from the gut.
Their small size and preparation by cooking with healthy fats and spices makes them lighter and easier to digest. For this recipe, you can use whole green or split yellow mung, or substitute red lentils in a pinch.
I like to serve this soup with a crusty loaf of fresh bread or over rice but it’s a meal all on its own.
Ingredients:
1 C whole green mung dal
1 T ghee or coconut oil + more for serving
2-3 C seasonal veggies (carrots, sweet potato or squash and greens)
6- 8 C water
Spices:
1 knob ginger root, chopped or grated
1 t coriander
1 t cumin
1t ground fennel seed
1/2 t mustard seeds
1/2 t turmeric powder
1 pinch asafoetida (hing)
Pink or mineral salt
Handful of fresh cilantro or parsley leaves, fresh lime juice
To Make:
Carefully pick over dal to remove any stones. Wash and soak a few hours to overnight.
In large pot (I use instant pot), sauté the spices in the ghee until they pop. Then add the fresh ginger. Stir in vegetable mixture. Add mung dal and water. Cover and cook for 20 min. for instant pot, natural release or 30-40 min. stovetop until beans and veggies are very soft. Add salt to taste.
I like to serve mine with fresh cilantro, a big squeeze of lime and extra ghee.
Also great with kraut, kimchi or a dollop of yogurt.
