Mung Bean Soup

This lemony Mung Bean Soup makes for a hearty and comforting plant-based meal. Packed with protein and flavor, it is filling, tasty and easy to make. You only need a handful of ingredients, that are pantry staples. It’s gluten-free, loaded with seasonal veggies, leafy greens and a minimal amount of aromatic spices.

About Mung Bean Soup

Mung bean is a green legume that’s commonly used in several Asian cuisines. Also known as green gram, these legumes are a staple and used to make dal, curries, pancakes, dumplings, stew and even desserts. They are even soaked and sprouted, to use in salads and stir fried noodles.

This Mung Bean Soup recipe has been with me for over a decade and we love it for a busy day breakfast/meals because it’s comforting and keeps us full longer. You don’t need anything on the side unless you crave for a heavy meal.

I love adding a lot of veggies and baby spinach to this but use what you like. This recipe is very forgiving but using the right kind of veggies and leafy greens is important. Adding eggplants, mushrooms, cabbage or brussels sprouts is going to alter the flavor of this Mung Bean soup. So I avoid them.

The key is to cook the mung beans until they break down slightly, for a better flavor and texture. We like our veggies very soft so I prefer addding them together with the mung beans. But if you like them aldente or firmer, add them when your lentils are partially cooked. I have a expert tips section below, please read that before you make this. Here is what you need:

Ingredients & substitutes

• Mung Beans are the star ingredient here. Use the whole mung lentils and avoid split or skinned versions of the same in this recipe because the texture & flavor of the soup would be different. You may use brown lentils (whole masoor) or green lentils (puy or French green lentils) but the cook time changes.
• Ground Spices are used to flavor the soup. I like to keep mine minimally spiced yet aromatic, so I use my homemade curry powder or sambar powder. If you are using store bought, adjust the amount according to your preference because every brand is different.
• Veggies like carrots, pumpkin, potatoes, sweet potatoes, butternut squash, French beans & zucchini go well in this. Though you can add broccoli, cauliflower, bell peppers & cabbage, it goes by personal preference because these veggies impart their own flavors to the soup.
• Tomatoes & onions – I like to use lesser tomatoes in this soup. But if you want you may add more. I don’t use onions only to cut down the saute time and we didn’t find much difference. But if you want add a small chopped red or yellow onion, right at the beginning and saute for 4 to 5 mins.
• Young/ baby leafy greens like spinach, kale, bok choy, mustard greens go well. You can also use microgreens that have slightly overgrown (but not bitter & stringy/woody).
• Fresh ginger and garlic are essential aromatics in this soup. I find the fresh versions impart better flavors than the dried & ground (powder).

Photo Guide

How to make Mung Bean Soup (Stepwise Photos)

1. Rinse 1 cup mung beans / green gram in a colander. Soak them overnight or a minimum of 5 hours in boiling hot water. This step not only cuts down your cook time but also prevents bloating & improves the texture. You can also do this ahead, drain well and refrigerate the mung beans for 4 to 5 days.

2. Prep up the following ingredients:

• Peel ½ inch ginger and grate to make it 1 tablespoon
• Slice or chop 3 to 4 garlic cloves to make 1 tablespoon 
• Fine chop 1 medium tomato to make ½ cup (I prefer to deseed)
• Dice 1 to 2 large carrots to 1 inch pieces (peel if you want)
• Peel and dice a pumpkin piece to 1 inch portions to make 1 cup (or use French beans, sweet potatoes, butternut squash, potatoes or a mix of all)
• Roughly chop 4 to 5 cups/ handfuls of baby greens like spinach/ kale/ chye sum (can double if you want)
• 2 tablespoons sambar powder (or curry powder)
• 4 cups water or stock (more if you want)
• 1 to 2 tablespoon oil or ghee or butter (divided)
• 1 fresh lemon or juice, black pepper or chili flakes to taste
• handful of chopped coriander leaves to serve – optional

3. Heat 1 tablespon oil or ghee in a sauce pan or pot. Add the ginger garlic & saute for 1 to 2 mins till you begin to smell it good.

4. Add the vegetables including tomatoes (not leafy greens). Saute for 2 to 3 mins. (If you want your veggies firmer and not mushy, add them later when the mung beans are partially cooked (after 10 mins). But add only tomatoes now.

5. Stir in the sambar/curry powder & half teaspoon salt.

6. Add the drained and soaked mung beans.

7. Pour 4 cups water or stock. Bring to a rolling boil and reduce to medium. Cook partially covered, until the mung beans are tender.

8. It takes me 18 to 20 mins. Timing can vary depending on the freshness of your mung beans. You don’t need to stir or baby sit during this time. If you leave the spoon in the pot, it won’t overflow.

9. Take 1/4 cup of the cooked mung beans and mash them very well, either with a masher or the back of a spoon. Or alternately you may grind/blend them with ½ to ¾ cup of water or coconut milk & stir back into the pot. (Cool down slightly first before blending). Bring to a gentle boil and adjust the consistency to your liking. If it is too thick, add more liquid. I like mine on the thicker side.

10. Heat a tablespoon ghee/oil/ butter and add the leafy greens.

11. Saute until the leaves wilt, takes me about 4 mins. Timing depends on the kind of greens you are using. (Alternately, add them directly to the soup and cook until wilted). Sauteing the greens gives the soup a better flavor.

12. Add the sauteed greens to the soup & give a good stir. Taste test to adjust salt and add black pepper or chili flakes for extra heat.

Squeeze lemon juice and garnish with fresh coriander leaves/cilantro if you want.

Expert Tips

• It is best to soak the mung beans before cooking, unless you are using a pressure cooker.
• This is a comforting soup. So it is not overly spiced. Heat comes from sambar powder or curry powder. For extra heat, use chili flakes or black pepper. If you are using store bought powder some brands may be too hot. If so, cut down the quantity and add little cumin and coriander powder.
• To make this in a pressure cooker, you may omit soaking & pressure cook for 12 mins. But your veggies will be break down completely. Add the spinach when the pressure drops.

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