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This thick, hearty, vegan, gluten-free soup is rich in nutrition and flavor, yet light enough to meet your health goals.
Ingredients
Scale
- 1 tablespoon olive oil
- 1 large onion, diced
- 1-inch fresh ginger, peeled, grated
- 3 cloves garlic, minced
- 1 small chili pepper (i.e., serrano, jalapeno), finely diced
- 2 teaspoons curry powder
- 1 teaspoon turmeric
- 1 teaspoon cumin
- ½ teaspoon black pepper
- 2 cups water, divided
- 3 stalks celery, diced
- 1 small bell pepper, diced
- 2 medium (about 2 ounces each) carrots, sliced
- 1 medium (about 11 ounces) summer squash or zucchini, diced
- 1/2 medium head (about 10 ounces) of cauliflower, chopped into small florets
- 3 small tomatoes, diced
- 1 ½ cups mung beans, dried
- 4 cups vegetable broth
- 1 (13.5-ounce) can light coconut milk
- ¼ teaspoon salt (optional)
- 1 cup fresh cilantro, chopped
Instructions
- Heat oil in a large pot or Dutch oven.
- Add onions, ginger, garlic, and chili, and sauté over medium heat for about 4 minutes, until vegetables are softened.
- Add curry powder, turmeric, cumin, and black pepper and sauté for an additional 2 minutes.
- Add ¼ cup of the water, reserving the remaining water for later.
- Add celery, bell pepper, carrots, summer squash or zucchini, cauliflower, and tomatoes, and sauté for 5 minutes.
- Add mung beans, remaining water (1 ¾ cups), vegetable broth, and light coconut milk. Stir well, cover, and cook over medium heat for about 40-45 minutes, until mung beans and vegetables are tender.
- Season with salt as desired. Stir in fresh cilantro. Serve immediately. Makes 10 (1-cup) servings.
Notes
May serve with ½ cup cooked brown rice or other whole grains, if desired.
- Prep Time: 12 minutes
- Cook Time: 56 minutes
- Category: Soup
Nutrition
- Serving Size: 1 serving
- Calories: 190
- Sugar: 7 g
- Sodium: 331 mg
- Fat: 3 g
- Saturated Fat: 1 g
- Carbohydrates: 32 g
- Fiber: 9 g
- Protein: 10 g