Spinach and lentil soup with mung beans is a smart choice for the cold days of the year. This dish, with its combination of beneficial ingredients, is known as a complete nutritional bomb. Lentils and mung beans, alongside spinach, not only create a delightful flavor but are also rich in plant protein, making them a suitable alternative to meat in meals.
Ingredients for Making the Soup
To prepare this delicious soup, you will need the following ingredients:
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- 1 cup of lentils (preferably green or brown lentils)
- 1/2 cup of mung beans
- 300 grams of fresh spinach (or 1/2 cup of dried spinach)
- 1 medium onion
- 2 cloves of garlic
- 1 diced medium carrot
- 1 medium potato (optional)
- 2 tablespoons of olive oil or vegetable oil
- 1 teaspoon of turmeric
- 1/2 teaspoon of cumin
- Salt and black pepper to taste
- Lemon juice or orange juice to taste
- 6 to 8 cups of water or chicken broth
Method of Preparing the Soup
First, carefully clean the lentils and mung beans and rinse them several times with cold water. To help the legumes cook faster and reduce their gas, it is better to soak them in water a few hours beforehand. If you don't have enough time, you can soak them in warm water with a little salt.
In a suitable pot, heat the oil over medium heat. Add the chopped onion and sauté until soft and golden. Then add the chopped garlic to the onion and sauté for another minute. At this stage, add the turmeric and cumin and sauté for another thirty seconds to release the spices' aroma.
Now add the lentils, mung beans, and diced carrot to the pot and sauté all the ingredients together for a few minutes. Then add the water to the mixture and cover the pot. Allow it to simmer on low heat until the legumes are completely soft.
Once the legumes are cooked, add the washed and chopped spinach to the soup. Note that spinach cooks very quickly and only needs five to seven minutes of heat. At this stage, add salt, black pepper, and if desired, a little more turmeric or cumin to the soup.
Finally, drizzle fresh lemon juice or orange juice over the soup to enhance its flavor. Serve the soup in suitable bowls and enjoy it with sangak bread, whole grain bread, or pieces of toast.
By following tips such as soaking the legumes and sautéing the spices, you can prepare a delicious and nutritious soup that brings a pleasant taste and warmth to the cold days of the year.
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