Sprouted Mung Bean and Spinach Soup
A Nutritious, High-Protein Vegetarian Appetizer
This vibrant, hearty, and wholesome soup combines the goodness of sprouted mung beans with the freshness of spinach. A perfect blend of spices and flavors, it makes an excellent starter for any meal. Serve it with a side of Mexican sizzlers or enjoy it on its own for a light, protein-packed dish.
Ingredients
| Ingredient | Quantity |
|---|---|
| Green Moong Sprouts | 3/4 – 1 cup |
| Spinach Leaves (Palak), washed & chopped | 1 cup |
| Onion, chopped | 1 medium |
| Tomato, blanched | 1 large |
| Fresh Ginger, grated | 1/2 teaspoon |
| Garlic cloves, minced | 1-2 cloves |
| Cumin Powder (Jeera) | 1/2 teaspoon |
| Red Chili Powder or Flakes | 1 pinch |
| Salt and Pepper | To taste |
| Sunflower Oil (or ghee/butter) | 2 teaspoons |
| Lime Wedges | 2 wedges |
| Fresh Coriander (or Mint) Leaves | 2 sprigs |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 150 kcal |
| Protein | 8g |
| Carbohydrates | 28g |
| Fat | 4g |
| Fiber | 6g |
| Sodium | 400mg |
| Vitamin A (from spinach) | 50% of DV |
| Vitamin C (from lime and spinach) | 40% of DV |
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 25 minutes
Servings: 4
Instructions:
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Heat the Oil or Ghee: Begin by heating 2 teaspoons of sunflower oil (or ghee/butter) in a medium saucepan over medium heat. The oil or ghee adds a rich base for the soup’s flavors.
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Sauté the Aromatics: Once the oil is heated, add the chopped onion and minced garlic. Sauté for 1-2 minutes, until the onion turns translucent and the garlic becomes fragrant.
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Spice It Up: Add the freshly grated ginger, cumin powder, and red chili powder (or chili flakes) to the pan. Stir well to coat the onions and garlic with the spices. Let the spices cook for another minute to release their aroma.
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Add the Mung Beans: Stir in the sprouted mung beans. They add a delightful texture and a high-protein punch to the soup. Mix them well with the spices.
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Pour in the Vegetable Stock: Add 2 to 2.5 cups of vegetable stock (or water if you prefer a lighter broth). Cover the saucepan with a lid and let the mung beans simmer for 5-6 minutes, allowing the flavors to meld together and the beans to soften.
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Incorporate the Tomato: Add the blanched tomato, which gives the soup a slight sweetness and a burst of tanginess. Season the soup with salt and stir everything together.
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Add the Spinach: Stir in the chopped spinach leaves and cook for an additional 2-3 minutes. The spinach will wilt down quickly, adding a rich green color and a boost of nutrients to your soup.
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Serve and Garnish: Ladle the soup into individual bowls. Squeeze a wedge of fresh lime over the soup for a zesty kick, and garnish with fresh coriander or mint leaves for an aromatic finish.
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Enjoy: Serve this vibrant and nourishing soup as a delightful starter to your meal. It’s perfect when paired with a Mexican Sizzler as the main course, and you can finish your meal on a sweet note with Butterscotch Marshmallow Mousse.
Tips for a Perfect Soup:
- Sprouts: If you don’t have sprouted mung beans, you can easily make your own by soaking green moong beans overnight and allowing them to sprout for 1-2 days in a warm, dark place.
- Vegetable Stock: Homemade vegetable stock will enhance the depth of flavor in your soup, but store-bought options work just fine too.
- Adjust Spice Levels: Feel free to adjust the amount of red chili powder to suit your spice preference. You can also add a dash of garam masala for additional warmth and depth.
Why You’ll Love This Soup:
This sprouted mung bean and spinach soup is a healthy and satisfying appetizer that is packed with plant-based protein, fiber, and vitamins. The mung beans offer an excellent source of protein and iron, while the spinach provides a hefty dose of antioxidants and vitamins A and C. The balance of cumin, ginger, garlic, and lime offers a warm, tangy flavor profile that’s perfect for starting off any meal, especially on cooler evenings.
Perfect for anyone following a high-protein vegetarian diet, this soup is not only nutritious but also simple to prepare, making it a great addition to your weeknight or Sunday meal. Enjoy the burst of flavors with every spoonful!
