Mung beans are kind of magnificent. Ever tried them?
If not, you should! They’re easy to digest and quick-cooking, and they help rid the body of toxins and cleanse the liver! How cool is that?
Ready your mung beans and let’s make soup!
This 10-ingredient, oil-free, grain-free soup starts by soaking and cooking your mung beans. You can soak them overnight, or if you’re in a hurry, you can do it in 1 hour! Once soaked, they cook up in 15-20 minutes. Then your soup is already nearly halfway done.
In a separate pot, you’ll add the basics: onion, carrot, and celery. They’re followed by green beans, kale, zucchini, and a wave of flavor with fire-roasted tomatoes and vegetable broth! We like making our own vegetable broth, but you can easily go for store-bought to save time (our favorite is the brand Imagine).
Once all the ingredients are added, all that’s left to do is let it simmer away to perfection.
We hope you all LOVE this soup! It’s:
Loaded with vegetables
Easy to make
& Incredibly nourishing
This is the perfect soup to get you through cold, dark days or when you need a pick-me-up. We reach for this on days when our bodies need a little comfort, and we love making a large batch and freezing it so it’s always on hand. Amplify its nourishing, cleansing effects by topping with raw garlic and fresh parsley.
This soup would pair perfectly with our Cheesy Sunflower Coated Kale Chips, Loaded Kale Salad, Garlicky Kale Salad with Crispy Chickpeas, 5-Minute Detox Salad, or Layered Sweet Potato Butternut Squash Tortilla.
If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a picture #minimalistbaker on Instagram. Cheers, friends!
Fire-Roasted Tomato & Mung Bean Soup
- 1 cup (207 g) dry mung beans, soaked overnight or 6 hours in cool water (or quick-soaked*)
- 3 cups (720 ml) water
- optional: 1 strip kombu (added when cooking for easier digestion)
- 3 Tbsp (45 ml) water
- 1 yellow or white onion, diced (55 g)
- 4 whole carrots, thinly sliced (244 g)
- 2 ribs celery, diced (80 g)
- 2 small zucchini (or similar squash), sliced (~300 g)
- 2 cups green beans, trimmed, large beans halved (200 g)
- 1 28- ounce (793 g) can fire-roasted tomatoes with juices or peeled and crushed tomatoes
- 1 quart (4 cups or 960 ml) vegetable broth
- 1/4 tsp each sea salt + black pepper, plus more to taste
- 1 large handful (70 g) greens of choice (such as kale or chard), chopped
FOR SERVING optional
- Fresh garlic, minced
- Fresh parsley, chopped
- Flatbread, seeded bread, or gluten-free bread
Start by soaking mung beans overnight or employing the quick-soak method found in the notes. Then add soaked, drained mung beans to a large saucepan with 3 cups (720 ml) water and kombu (optional) and bring to a boil.
Reduce heat to medium-low and simmer until tender but not mushy - about 17-23 minutes. Drain off any excess liquid and set aside.
In the meantime, heat a separate large pot over medium heat. Once hot, add water and onion. Sauté for 4-5 minutes or until ender and light golden brown, stirring frequently.
Add carrots and celery and sauté for 4-5 minutes more or until slightly tender, stirring frequently. Then add zucchini, green beans, fire-roasted tomatoes, vegetable broth, and salt and pepper. Stir to combine and increase heat. Bring to a low boil.
Once boiling, reduce heat to a simmer and add cooked (drained) mung beans. Simmer for 10-15 minutes more or until all vegetables are tender.
Add greens and cook 5 minutes more, stirring occasionally. Then remove from heat and let rest 5 minutes.
Serve as is or garnish with fresh garlic and parsley for more flavor and cleansing, nourishing benefits. Flatbread or whole-grain bread would make a delicious side as well as the salads linked above.
Store cooled leftovers in the refrigerator up to 5 days or in the freezer up to 1 month (or more). Reheat leftovers on the stovetop until hot.
*If not soaking beans overnight, you can cover the beans with water in a large pot and bring to a boil for 1 minute. Then remove from heat, cover, and let sit for 1 hour. Then rinse, drain, and proceed with cooking per instructions.
*Soup highly adapted from the Mung Bean Soup in the book Woman Code by Alisa Vitti.
*Nutrition information is a rough estimate for 1 of 6 servings without additional sides.
Nutrition Per Serving (1 of 6)
- Calories: 220
- Fat: 0.6g
- Saturated fat: 0.2g
- Sodium: 368mg
- Carbohydrates: 41.8g
- Fiber: 11g
- Sugar: 11.8g
- Protein: 11.6g