Nourishing lentil soup with mung beans that is super easy to make

Long gone are the times when we thought of the soups as being boring. Especially since we discovered the cuisines of faraway nations. This nourishing lentil soup with mung beans…

two bowls of lentil and mung beans soup on a wooden board topped with coriander and cherry tomatoes

Long gone are the times when we thought of the soups as being boring. Especially since we discovered the cuisines of faraway nations. This nourishing lentil soup with mung beans is a perfect example of how exciting a simple soup can be. Despite the fact that all the vegetables are easy to see, this soup is very family and kid-friendly. Sometimes I am really confused about what my kids will or will not eat. This soup was a big hit!

A nice bowl of soup has always been known to provide comfort and warmth and in today’s world, it feels like all of us need a little bit more of this, right? I named this soup nourishing lentil soup because it will nourish your soul and your body. It comes with a lot of goodness, carrots, celery, tomatoes, red lentils, mung beans, a touch of spices and lemon juice. So much flavour! Can it really get any better? Yes, it can! Because it is super easy to make too.

This healthy soup is a good recipe for someone who is new to cooking. It requires a little bit of chopping but rather than that it is a very simple recipe to make.

The health benefits of mung beans

I have only recently discovered mung beans and I have to say I am so glad I did. They remind me of farro grains, as they are also a bit chewy and slightly sweet. Mung beans make a great addition to a gluten-free diet and can be used not only in soups but in salads or as a side dish. Mung beans are very beneficial to your health as they come with lots of vitamins. In fact, only one serve of mung beans will provide you with:

  • Fiber: 15.4 grams
  • Folate (B9): 80% of the Reference Daily Intake (RDI)
  • Manganese: 30% of the RDI
  • Magnesium: 24% of the RDI
  • Vitamin B1: 22% of the RDI
  • Phosphorus: 20% of the RDI
  • Iron: 16% of the RDI
  • Copper: 16% of the RDI
  • Potassium: 15% of the RDI
  • Zinc: 11% of the RDI
  • Vitamins B2, B3, B5, B6 and selenium (source)

Mung beans are an excellent source of plant-based protein and complex carbs which will keep you full for a longer period of time. They contain many healthy antioxidants, including phenolic acids, flavonoids, caffeic acid, cinnamic acid help to neutralize potentially harmful molecules known as free radicals. In high amounts, free radicals can interact with cellular components and wreak havoc. This damage is linked to chronic inflammation, heart disease, cancers, and other diseases. Studies have found that antioxidants from mung beans can neutralize free radical damage linked to cancer growth in lung and stomach cells (source).

lentil an mung bean soup in a little bowl with cherry tomato and coriander on top

Ok, enough nerdy talking, lets cook this delicious and nourishing lentil soup with mung beans.

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lentil soup bowl held between two hands

Nourishing lentil soup


  • Author: Elena Elliott
  • Total Time: 60
  • Yield: Aprox. 6-8 serves

Description

Who said that soups are boring? Wait until you have tried this delicious and nourishing lentil and mung bean soup. Simple ingredients, easy to make, and BIG-BIG flavour!


Ingredients

Scale

1 large carrot, diced

1 celery stick, diced

1 onion, finely diced

2 garlic cloves, minced

1 cup of red lentils, rinsed

1 cup of mung beans, rinsed

1 tin of organic diced tomatoes

6 cups of vegetable or chicken stock

1 tsp ground coriander

1 tsp ground cumin

1 tsp ground paprika

Juice of 1 lemon

Fresh coriander or parsley to serve


Instructions

 

  1. Heat some olive oil in a large pot over a medium heat.
  2. Add the onion and the garlic and sauté for a couple of minutes until the onions start to soften. Make sure not to burn them.
  3. Now add the carrots and the celery and sauté for about 10 minutes until the vegetables are nice and soft. 
  4. Next, add the spices and let them cook for a couple of minutes to develop an aroma.
  5. Now add the tomatoes, lentils, beans and, the stock (chicken or vegetable) and bring the soup to a boil. Reduce the heat to low immediately and simmer for 30-40 minutes until the mung beans are nice and soft. 
  6. Take one or two cups of your soup and transfer to the kitchen blender and blend it. Transfer the mix back to the pot, it will give the soup creaminess. PLEASE BE CAREFUL WHEN DOING STEP NO 6, AS THE SOUP IS VERY HOT!
  7. Season the soup with lemon juice, salt, and pepper, and serve with some fresh coriander or parsley. 

Notes

This soup is perfect for meal prep. It will stay fresh in the fridge for up to 3 days.

It is also freezer-friendly. 

You can use any lentils for this soup however the red lentils have a sweetness to them which in my opinion is responsible for this soup’s amazing flavour. 

  • Prep Time: 10
  • Cook Time: 50

Looking for more delicious soup recipes? Try these:

SUPER QUICK CREAMY CAULIFLOWER AND POTATO SOUP (one of my readers’ all-time favorites!)

HOW TO MAKE DELICIOUS VEGAN ROASTED CAULIFLOWER SOUP (if you want to impress your guests)

NOURISHING GINGER AND CARROT SOUP RECIPE AND FIVE REASONS WHY YOU WILL LOVE IT (just because it is delicious)

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