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Carrot Ginger and Mung Bean Soup

Lightly spiced to give it a warming taste, the addition of mung beans to this simple recipe makes an extremely fibrous and filling soup.
Course Lunch
Cuisine Indian
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 4
Calories 189kcal
Author Neil

Ingredients

  • Low calorie cooking spray
  • 1 medium sized onion diced
  • 3 medium sized carrots peeled and diced
  • 170 g mung beans washed and rinsed
  • ½ teaspoon garam masala
  • 1.5 teaspoon ground ginger
  • 1 L vegetable stock
  • Salt and pepper to season
  • Freshly chopped coriander to garnish

Instructions

  • Spray the bottom of a large saucepan, 5 times, with the low cal cooking spray. Turn on a high heat under the saucepan and wait until the oil bubbles, then turn down to a low heat. You could also use 1 tbsp. olive oil.
  • Add the diced onion and soften, stirring continuously for about 4 – 5 minutes, then add the diced carrots adding drops of hot water if the mixture becomes dry and begins to stick and continue to stir for a further 3 – 4 minutes.
  • Add the mung beans, garam masala, ground ginger, and vegetable stock.
  • Stir well, bring to the boil and turn down to simmer gently for 30 –35 minutes until all the mixture is completely softened. Remove from the heat.
  • When the soup has cooled, blitz it in a blender / food processor and return to the pan and season to taste and then serve garnished with the freshly chopped coriander.

Nutrition

Calories: 189kcal | Carbohydrates: 35.9g | Protein: 11.2g | Fat: 1.1g | Saturated Fat: 0.2g | Sodium: 154.5mg | Fiber: 9.4g | Sugar: 5.1g | Vitamin C: 10.7mg | Calcium: 160mg | Iron: 5.2mg