Creamy Spinach Mung Dal Soup

Creamy Spinach Mung Dal Soup: Vegan/Gluten Free. This delicious recipe is both nourishing and detoxifying.  Mung dal beans are an especially medicinal food.  They are easily digested and assimilated by the body, rich in Vitamin A, B, C and E and are known to be an excellent source of many minerals, among them calcium, iron and potassium.  The mung bean is popular as the perfect food for reducing weight.  It is has a low fat content and is a rich source of fiber and protein.  In both Chinese and Ayurvedic medicine, the mung bean is reputed to be anti-cancer and anti-inflammatory in it’s action on the body.

“Mung Dal’ is the parboiled and split mung bean. You can find them at most health food stores, or at an Indian grocer. See them here, at Banyan Botanicals. It is best to soak beans before cooking.  If you plan to make this soup for a dinnertime meal, consider setting them to soak in the morning as preparation.

Prep time: 10 minutes
Cooking Time: 1 ¼ hours
Serves 5 or 6

2/3 cup split mung dal
8 ounces fresh spinach, washed, trimmed, patted dry and coarsely chopped, or ½ of 10 oz. package of chopped frozen spinach
6 ½ cups water
1 teaspoon turmeric
1½ tablespoon ground coriander
½ tablespoon minced fresh ginger root
2 tablespoons ghee or vegetable oil
1 ¼ teaspoons salt
2 teaspoon2 cumin seeds
¼ teaspoon asafetida powder (hing)
¼ – ½ teaspoon cayenne pepper or paprika (use paprika if cooking for Pitta).
1 tablespoon lemon juice.

  1. Sort (pull out stones or grains), wash and drain the split mung beans. Place in a strainer and press out all excess water. Pre-soak mung dal beans for at least 1/2 hour in warm water.
  2. Place spices and ginger root in large saucepan with one tablespoon of ghee. Sautee over low heat for 1 -2 minutes until the aroma of the spices opens .  Feel free to be more liberal with the spices than the recipe suggests.
  3. Add mung beans and stir until coated with spices.  Add water and bring to boil..  Reduce heat to low, cover with a tight-fitting lid and gently boil for 1 hour or until dal is soft and fully cooked.
  4. When dal is soft, add spinach and salt. Simmer gently for 10 minutes. Beat with a wire whisk or rotary beater until the soup is creamy and smooth.  Serve. Enjoy!

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