SAEDNEWS: Spinach, Lentil, and Mung Bean Soup: A Nutritious and Delicious Recipe for Cold Days
According to Saednews, Combining spinach, lentils, and mung beans is a smart choice because each ingredient offers unique nutritional benefits. Together, they create a wholesome, nutrient-rich meal. This soup is packed with plant-based protein and can serve as a suitable alternative to meat in your meals.
To prepare this nutritious soup for four people, you will need:
1 cup lentils, preferably green or brown
½ cup mung beans
300 g fresh spinach (or ½ cup dried spinach)
1 medium onion
2 cloves garlic
1 carrot, diced
1 medium potato (optional, for a thicker consistency)
2 tablespoons olive oil or vegetable oil
1 teaspoon turmeric
½ teaspoon ground cumin
Salt and black pepper, to taste
Lemon juice or bitter orange juice, to taste
6–8 cups water or chicken broth, depending on your preferred consistency
First, sort through the lentils and mung beans, then rinse them thoroughly several times under cold water. To help them cook faster and reduce bloating, it is best to soak them in water for a few hours beforehand. If you are short on time, you can soak them in warm water with a little salt to speed up the cooking process.
Heat the oil in a suitable pot over medium heat. Add the chopped onion and sauté until it becomes soft and golden. Add the minced garlic and cook for another minute until fragrant.
Next, add the turmeric and cumin and sauté with the onion for about 30 seconds. This helps release the spices' aromas and gives the soup a richer flavor and more appealing color.
Add the lentils, mung beans, and diced carrot to the pot. Sauté everything together for a few minutes, then pour in the water or broth and cover the pot.
Simmer over low heat until the legumes are completely tender. This usually takes about 40–60 minutes.
Once the legumes are fully cooked, add the washed and chopped spinach to the soup. Spinach cooks quickly and typically needs only 5–7 minutes of cooking.
If using frozen spinach, allow it to drain in a colander first to remove excess water.
Add salt, black pepper, and, if desired, a little extra turmeric or cumin.
For a thicker soup, you can add the diced potato at the beginning along with the legumes. Alternatively, use a potato masher or blender to purée part of the soup.
Finally, squeeze fresh lemon juice or add bitter orange juice to the soup. This enhances its flavor and can also improve the absorption of iron from the lentils and spinach.
Ladle the soup into serving bowls and enjoy it with traditional Persian sangak bread, whole-grain bread, or slices of toasted bread.
Soak the legumes: Soaking helps reduce cooking time and may make the legumes easier to digest.
Use the right spices: Turmeric, cumin, and black pepper create a flavorful combination for this soup.
Sauté the spices: Cook the spices briefly with the onion to release their aroma and deepen the flavor.
Avoid overcooking the spinach: Add it near the end of cooking to help preserve its color and nutrients.
Add lemon juice at the end: This brightens the flavor and helps the body absorb non-heme iron from plant-based ingredients.
This hearty soup is a nutritious, plant-based meal that combines protein-rich legumes with vitamin-rich spinach. It is an excellent option for a wholesome lunch or dinner, especially when served with whole-grain bread.
