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This mung bean soup hits the mark perfectly for my tummy as a light supper containing easily digestible protein to support a good night’s sleep.
Mung beans are an easy-to-digest protein source that will satisfy your hunger, so you don’t wake up in the middle of the night feeling hungry.
At the same time, they won’t weight you down, where you’re waking up in the morning feeling heavy and fatigued. You should feel light.
This mung bean soup with plenty of cooked leafy greens is both tasty, and easy to digest.
In addition to broccoli, it’s got broccoli rabe, celery, garlic, ginger, cilantro, green onion, black pepper, and miso.
Yes miso! Miso is an unexpected ingredient that adds plenty of umami flavor to this dish.
Mung beans for supper
In general, protein is harder to digest than fats and carbs, and this is the very reason you feel full after consuming it.
However, anything that’s harder to digest is not only harder; it also takes longer to digest.
In the ancient healthcare system of Ayurveda that I practice, it’s advised to eat heavier protein at lunch, and light proteins at night.
Why is this?
It’s a matter of digestive strength.
Due to circadian rhythms, your digestive strength is substantial stronger at lunchtime, then in the evening.
This is a key principle to understand when regulating your gut health.
Try to eat your bigger meal at lunch, and a lighter meal for supper.
Mung beans are a light protein, and one of the easiest legumes to digest, as long as they are well cooked, and contain spices to support digestion.
Dosha effect of this recipe
As written, this soup is particularly supportive for Pitta and Kapha doshas.
Pitta is satiated by protein and Kapha by light protein.
It also contains plenty of bitter vegetables to reduce inflammation and promote a lighter feeling in the body.
Vata types might find this soup too bitter and light if eaten alone.
They will benefit from adding something heavy, oily, and sweet to their meal, such as cooked rice drizzled with ghee, baked sweet potato, or buttered toast.
Substitutions and add-ins
Instead of broccoli rabe: Broccoli rabe is quite bitter, and might not be for everyone. Substitute with cabbage, kale, baby bok choy, spinach, or any leafy green
For more sweetness: Along with the celery, add in carrots or sweet potato
Recipe for Mung Bean Broccoli Soup
Equipment
- medium saucepan with lid
Ingredients
to prepare
- 1/2 cup whole mung beans cooked
- 2 cups broccoli
- 1 cup cabbage
to start the soup
- 1 tablespoon olive oil
- 1 cup celery
- 4 cloves garlic chopped
- 1/2 teaspoon ginger
- 1 tablespoon coriander powder
- 1/2 teaspoon black pepper
to finish the soup
- 2 tablespoons miso (barley, or another dark miso)
- pinch salt, or to taste
- 1/4 cup cilantro chopped
- 1 stalk green onion finely chopped
Instructions
for the whole mung beans
- INSTANT POT: Rinse dry whole mung beans once, then cover with water by 2 inches and place in the Instant Pot. Select HIGH PRESSURE and cook for 10 minutes. Allow the pressure to release naturally for 15 minutes, then open the lid.
- SAUCEPAN: Rinse dry whole mung beans once, then place in a sauce pan and cover with water by 3 inches and bring to boil. Reduce heat to a simmer, partially cover, and cook until soft and breaking apart. (30-40 minutes)
for the vegetables
- Keep each vegetable separate as they will be added in different stages. Finely chop the celery. Chop the broccoli and broccoli rabe into 1/3-inch pieces. Finally, peel and chop the garlic and ginger.
start the soup
- Start a medium saucepan on medium heat and add olive oil, garlic, ginger, coriander powder, black pepper and the chopped celery. Sauté until lightly browned, then add cooked beans with cooking water.
- Bring to a boil, then reduce the heat to a simmer and add the prepared broccoli and broccoli rabe. Simmer until the vegetables are just cooked and still crunchy (about 3-5min).
- Turn off the heat. In a small bowl, stir together miso and 1/2 cup warm water. Transfer to the soup. Taste and adjust for salt. Stir in fresh cilantro.
- Serve into individual bowls andgarnish with green onion.