Luxurious Spinach and Mung Bean Soup
Iron-rich foods are essential for vegetarians who, without it may feel constantly lethargic, tired and run-down. I speak not from formal education in food nutrition, but from experience. We all need iron in our diets to keep us strong like Popeye (Popeye, if you’re reading this, I have an inkling that you will LOVE it!) Since having iron-deficiency problems, spinach has been my number one best friend. Although I’ve been eating mung bean soup since I was a child, I was never really a fan of it (perhaps because it was a staple in the house and I probably got bored with it). I eat mung beans now because I finally realised how good they are for my health. So here is an iron-packed soup that is both rich in vitamins and flavour. Growing up, I never had mung bean soup pureed; the beans were simply served whole in a spicy broth. I found that pureeing the beans gives the soup a luxurious, velvety texture which is SO addictive! The addition of cream is totally optional so don’t feel compelled to add it if you don’t want to. The perfect partners for this soup have to be hot, buttered chapattis and steaming basmati rice. Who says healthy food has to be boring food? Go on, trick your mind into thinking you’re eating a bowl full of liquid heaven!
Total Steps
6
Ingredients
18
Tools Needed
3
Ingredients
- 1/3 cup mung beans
- 1 cup spinach
- 1 tablespoon sunflower oil
- 1 tablespoon mustard oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1/4 teaspoon asafoetida(optional)
- 4 cloves garlic, minced
- 1 tablespoon ginger, minced
- 1 green chilli
- 1 tablespoon tomato puree
- 1/2 teaspoon turmeric
- 1 teaspoon coriander seed powder
- 2 1/2 cups water
- 1/4 cup fresh coriander, chopped
- Salt(optional)
- 4 tablespoons lemon juice
- 1/4 cup double cream(optional)
Instructions
Step 1
<a href="/XZFHRHHF">Heat </a>the sunflower and mustard oil in a large pan and add the mustard <a href="/FYFCQVPR">seeds </a>(wait for them to pop), then add the cumin <a href="/FYFCQVPR">seeds </a>and asafoetida.
Step 2
Add the garlic, ginger and chillies and <a href="/NZ2LK8CC">fry </a>until aromatic. Add the tomato <a href="/HGX4TB7D">puree,</a> turmeric, coriander <a href="/FYFCQVPR">seed </a>powder and water. Bring to the <a href="/W7VKDJHH">boil.</a>
Step 3
Add the mung beans, <a href="/ZMSYZJGT">blanched </a>spinach, <a href="/DPSVTKVY">salt </a>and lemon <a href="/QDWRNXYW">juice </a>and allow to <a href="/W7VKDJHH">boil </a>for four to five minutes. Add the chopped coriander.
Step 4
<a href="/S6W4FR7F">Blend </a>until roughly <a href="/HGX4TB7D">pureed </a>(I used an immersion <a href="/S6W4FR7F">blender </a>but you <a href="/TPWNYF5L">can </a>use whatever <a href="/S6W4FR7F">blender </a>you have).
Step 5
Return to the pan and bring to a low <a href="/GFSF4J5F">simmer </a>and add the <a href="/R3P5MM3Z">cream. </a>Remove from the <a href="/XZFHRHHF">heat </a>and check the <a href="/MYJ2HRB7">seasoning. </a><a href="/HZXPVMNR">Garnish </a>with more chopped coriander if you like.
Step 6
NOTE: If you have a pressure cooker then you <a href="/TPWNYF5L">can </a>simply <a href="/YF6P55DX">pressure cook </a>the raw mung beans after step three, then <a href="/S6W4FR7F">blend.</a>