Ayurvedic split yellow mung bean soup
In the weeks following my son’s arrival, I indulged in some delicious meals. All plant-based, Ayurvedic-inspired and designed by yours truly for postpartum healing and nourishment but so damn tasty they can (and should) be enjoyed by all.
I’ll be sharing lots of them here on the blog in the coming weeks, starting with this delicious and easy to make mung bean soup.
Made with simple ingredients like basmati rice and yellow moong dal (the split version of whole mung beans), coconut oil (or ghee if you please), just a handful of digestive spices, lime and cilantro. That’s it!
It’s a warm, flavorful hug-in-a-bowl that also happens to be insanely good for you.
Keep scrolling to learn more, including why it’s so damn good for you, how to recreate it at home and suggestions for adjustments based on your tastes or dietary needs.
Or just head to the bottom of the post to check out the full recipe.
Health Perks
Super easy to digest. This dish is simple and designed for easy digestion - the perfect postpartum meal. It contains just moong dal, white basmati rice, a bit of coconut oil and digestive spices - that’s it!
Moong dal (split yellow mung beans) is loaded with benefits. High in protein and fiber, low in fat and nutrient rich - a great source of essential vitamins and minerals such as folate, iron, magnesium, potassium and zinc. It’s also great for digestion, highly recommended for anyone suffering from digestive issues.
Ideal for weight loss or management. Yellow moong dal lends each serving a great deal of fiber, which promotes satiety (helps you feel full longer) so you don’t over eat. This is great if your goal is weight loss or maintenance. The fiber is also essential for preventing constipation, which helps with elimination and keeps your gut in good health.
Complete protein source. The combination of rice and moong dal provide a complete source of protein. This means that it contains all of the essential amino acids that the body needs to build and repair tissues - ideal for vegans and vegetarians (or anyone really).
Supports overall health. This nourishing and balanced dish is great support for overall health and wellbeing. It is a stable in the Indian diet and often recommended as part of an Ayurvedic cleanse or as a way to balance the energies (commonly referred to “doshas” in Ayurveda). in our body.
Other Thoughts, Tips and Suggestions
Coconut oil or ghee works well. I’ve tried both, and both are delicious. What you use depends on your taste and dietary preferences.
Add your favorite seasonal, easy to digest vegetables. To do this cook as directed, and add 1-2 cups of chopped vegetables at the 20 minute mark. Let the soup cook for another 10 minutes or so until the vegetables are tender. If this appeals to you, check out my recipe for traditional cleansing kitchari, which is almost identical to this.
Grind your spices. Grind seeds like coriander, cumin and fennel by hand using a mortar and pestle to enhance flavor and aroma of the dish. Freshly ground spices are often more potent and flavorful than pre-ground spices, which tend to lose their flavor over time. Grinding these spices just before use can also help to preserve their beneficial compounds and boost their nutritional value.
Adjust for ideal consistency. If your soup is too thick, add more water to thin it out. If it is too thin, let it simmer for a little longer to reduce the liquid.
Garnish with fresh herbs. Just before serving, sprinkle some fresh herbs like cilantro, parsley, or scallions on top of your soup for added flavor, color and health benefits.
To reheat add leftovers to a small saucepan, with a few splashes of water to maintain a “soupy” texture.
Tools I Used (And Love)
Ensure you have everything you need to prepare your dishes before you set out to make them. And if you don’t, these are the exact tools I used and loved that I know you will too!
Check out the full recipe below. Hope you love it as much as I do!
Simple Mung Bean Soup
Prep Time: 10 minutes | Cook Time: 20-30 minutes Yields: 4-6 servings
Ingredients:
1-2 tbsp coconut oil or ghee
1 tsp cumin seeds
1 tsp fennel seeds
1/4 tsp fenugreek seeds
1/2 tsp coriander seeds
1.5 tsp yellow mustard seeds
1 tsp turmeric
1/8 tsp asafoetida
1/2 tsp mineral salt
1 cup yellow moong dal, rinsed
1/2 cup white basmati rice, rinsed
6 cups of water (or more for extra soupy texture)
Additional salt, to taste
Optional: a squeeze of lime, handful of fresh cilantro per bowl.
Directions
Heat oil. Place large dutch oven over medium heat on the stove. Add oil and let melt.
Grind (most of) your spices. While oil is melting, grind cumin, fennel, fenugreek and coriander seeds in a mortar and pestle until seeds open and become fragrant.
Add spices to dutch oven. Once oil has melted, add ground spices and mustard seeds to the dutch oven and mix well with oil.
Stir in legumes, grains, turmeric, asafoetida and salt. Once the mustard seeds bloom (about 2 minutes of cooking), stir in rice, moong dal, asafoetida and salt. Mix ingredients until grains and legumes are coated in oil and spices.
Add water and cook. Next, add water. Increase heat to medium high and bring to a boil. Once boiling, reduce heat to a low simmer and cover. Cook for 20-30 minutes, until rice and moong dal is tender and water is mostly absorbed (but still soupy).
Serve. Use a ladle to transfer to a bowl and serve with a squeeze of lime, handful of fresh cilantro and/or avocado (optional). Also, add additional salt, to taste.
Store. In an airtight container in the fridge for up to 5 days, or in the freezer for up to 3 months.
Reheat. Add leftovers to a small saucepan, with a few splashes of water to maintain a “soupy” texture.
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