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Lentil & Mung Bean Soup

This recipe came about because I was looking for a very healthy vegetarian soup recipe. I looked at Montignac Glycemic Index Tables because his plan always works. Lentils and mung beans are in the 25-30 range which means they are very good positive nutritional choices. I used a mixture of mung beans with brown, green and red lentils and added my vegetables. It is delicious!

What you need

  1. 1 cup split mung beans (moong dal)
  2. 1/3 cup brown lentils
  3. 1/3 cup red lentils
  4. 1/3 cup french green lentils
  5. 1 very large onion, finely chopped
  6. 2 long celery stalks, finely chopped
  7. 4 large garlic cloves, minced
  8. 7 medium crimini mushrooms, thinly sliced
  9. 1 lb. fresh baby spinach (or as much as you like)
  10. 3 oz. tomato paste
  11. 1 large pinch saffron threads
  12. 1 tsp sweet paprika
  13. 8 cups vegetable broth (or use chicken if you don't care whether it's vegetarian)
  14. Olive oil
  15. Kosher salt
  16. Ground black pepper

How to make it

  1. Rinse lentils and mung beans and soak briefly (15 mins - 1 hour)
  2. Prepare all vegetables
  3. Heat oil in a large soup or stock pot
  4. Add onion and celery with about 1/2 tsp salt and sauté until tender and pan is dry
  5. Add mushrooms and another 1/2 tsp salt
  6. Sauté until mushrooms are cooked and beginning to brown slightly
  7. Add paprika and garlic then tomato paste
  8. Stir to coat all veggies with tomato paste and spice - cook about 1 minute
  9. Add broth and saffron threads and stir, scraping bottom and sides of pot to incorporate thoroughly
  10. Add lentils and stir
  11. Bring to a low boil, cover, reduce heat and simmer for 35 minutes to 1 hour, until lentils and beans are tender and flavors have blended.
  12. Turn off heat and add spinach
  13. Stir well and re-cover pot
  14. Leave to stand until spinach is cooked

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