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  • Moong and Vegetable Soup
    Moong and Vegetable Soup Mo Govindji
  • Moong Soup
    Mo Govindji
  • Moong Soup
    Mo Govindji

Moong and Vegetable Soup

Gulzar Suteria
11 November 2016
15 mins PreparationServes 830 mins Cooking time

Who doesn't love the smell of a hearty soup simmering slowly on the stove top? Loaded with vegetables like celery and peppers, this hearty moong soup is definitely one to keep on hand for those busy nights where you just want to sit down to a warming bowl of simple goodness. Choosing moong soup is a simple and convenient way to incorporate more plant-based foods into your daily menu; advice which is recommended for good overall health.

Healthy Hints

Given that the United Nations declared 2016 the International Year of Pulses, it seems fitting that they be on the menu! Like other pulses, moong is high in protein, fibre, various vitamins and minerals. One serving of this soup gives you 6 grams of fibre - That's nearly three times the amount you'd get from a slice of whole wheat bread.

Ingredients

  • 260 g (1 cup) green moong beans, rinsed

    900 ml (30 fl oz) water

    2 tbsp vegetable oil

    3 cloves of garlic, crushed

    1 medium onion, peeled and cut into thin slices.

    ½ celery, finely chopped

    ½ turmeric powder

    ½ red pepper (capsicum), diced into 1 cm pieces

    1 tomato, finely chopped

    3 tbsp lemon juice

    1 green chili, finely chopped

    1 tsp salt

     
Cooking Guide
  1. In a large deep saucepan or pot, add the moong and water and bring to a boil over a high heat. Reduce to a slow - medium heat and cook uncovered until tender. Stir occasionally to ensure the moong do not stick to the bottom. The moong skin will split open, but ensure they do not become too soft. Once cooked, remove from the heat.
  2. While the moong are cooking, place a separate pan over a medium heat and add the oil.
  3. Add the garlic and sauté for one minute, stirring frequently.
  4. Add the onions, celery and turmeric and sauté for 3 minutes. Stir in the peppers and tomatoes.
  5. Cover the pan and cook on a low heat for a further 3 minutes to allow the peppers and tomatoes to soften.
  6. Transfer all the vegetables to the cooked moong and add in the lemon juice, green chillies and salt. Stir well to ensure all the ingredients are mixed together. Serve immediately.

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Food Facts

  • Fat
    Low
  • Sat Fats
    Low
  • Sugars
    Low
  • Salt
    Low
  • Calories164kcal
  • Protein8.5g
  • Fat3.9g
  • Saturated fat0.6g
  • Trans fat0.0g
  • Cholesterol0.0mg
  • Carbohydrate25.1g
  • Sugars (Total)4.4g
  • Fibre6.3g
  • Sodium313.40mg
  • Salt equivalents0.7g
  • Iron2.5mg
  • Vitamin A34.5RAE
  • Vitamin C28.8mg
  • Vitamin D0.0mcg
  • Vitamin B120.0mcg
  • Potassium552.5mg