What more could you ask for than a tasty bowl of hot soup on any given day unless, of course, it is 90º F outside? In our modern-day, metropolitan times, soup has not lost favor even among the more sophisticated crowd. But one thing we keep hearing from the health experts all the time is that canned soups are unhealthy, and the best way to savor a hearty soup is to make it homemade. So, if you are ready to pull back your sleeves, here is my delightful Healthy Eating Recipes – Mung Bean Vegetable Soup.
It’s absolutely true, home-made soups are not only healthier but safer. Yes! I said safer for you and your family, because most canned soups contain too much salt and the cans contain BPA (Bisphenol A).
BPA has been linked to certain cancers, birth defects and early puberty. Still today, Campbell’s tomato, cream of mushroom, and chicken noodle soup are three of the most popular soups in America. Americans consume approximately 2.5 billion bowls of these three soups alone each year.
Why should you be eating mung beans?
- Mung beans are a excellent source of potassium needed for a healthy cardiovascular and nervous system.
- Mung beans also provide fiber needed to the remove excess cholesterol and estrogen from the body.
- Fiber content also makes them great for controlling blood sugar, because it slows down the release of sugars from carbohydrates which gives sustained energy.
- Mung beans improve bowel function and help cleanse the intestinal tract.
- Mung beans provide good levels of the B vitamins, needed to assist the release of energy from food.
- Contains the B vitamin, folate, needed for fetal development and cardiovascular health.
- Provides magnesium which gets used up in stress.
- Mung beans are members of the legume family and are a good source of protein for vegetarians and meat-eaters alike.
- Mung beans are virtually fat free, low glycemic and low in calories.
- Contains Protease inhibitors which research studies have shown protease inhibitors block and prevent the formation of tumor cells.
- Mung beans contain anti-aging components for the skin. Phytoestrogens stimulate the synthesis of collagen and elastin, which are necessary components of the skin’s structure.
- 4 cups of stock (vegetable, mushroom, chicken or beef)
- 1/2 cup mung beans (soaked for two hours or boiled for 30 minutes and rinsed; soaked overnight is best.)
- 3-4 whole raw cashews (soaked in enough cold water to cover for two hours or preferably overnight in refrigerator) If you are in a hurry and you are pre-boiling beans, try the 30 minutes for soaking.
- 1 cup fresh kale cut into pieces
- 1 onion
- 1 cup carrots
- 1 cup celery finely chopped
- 1/4 cup of cream or half and half or canned coconut milk
- 2 garlic cloves
- 1/2 inch fresh ginger root (minced) or 1/4 tsp powdered ginger
- 1 tbsp extra virgin olive oil
- 1 tsp. cloves
- 1 red chili pepper
- Himalayan sea salt and pepper
You can improvise by using rosemary, thyme, bay leaf, corriander, cumin, tumeric or curry powder.
The key to making the soup so rich and creamy is the cashews. The cashews also give the soup a subtle nuttiness. That is why the dairy part of the recipe is optional and can be eliminated or substituted for the cashews.
- In a food processor or blender, blend together your cashews and one cup of the vegetable broth until smooth. Pour into a separate container and set aside.
- Start boiling carrots and celery in remaining broth.
- While carrots and celery are cooking, sauté onions in olive oil for about 2 to 3 minutes. As they begin to become fragrant, add in the garlic, red chili pepper and ginger, and sauté until your onions are soft and translucent, stirring so as not to burn. Add the kale at the end of cooking. Kale does not take long to cook.
- Drain the mung beans, also called green gram, and add to carrots and celery. Then add sautéed medley, cashew mixture and any spices. Let simmer covered about 20-30 minutes and then uncovered until done, about 20-30 minutes, stirring periodically so as not to stick. Add additional water if necessary.
- Remove from the heat and let cool before pouring into your food processor or blender, if you desire a creamy and not chunky soup.
- Salt and pepper to taste.
- When sprouted they develop good amounts of vitamin C needed by the immune system for healing and fending off infections.
- Mung beans are a good food to eat when detoxing, especially if eaten raw and sprouted. Use them sprouted in salads or as a snack.
- Mung beans are a good way to start eating legumes due to their digestibility and relatively fast cooking times. Soaking them until they are well swollen and cooking them with mild spices such as ginger, cumin, coriander and turmeric can render them even more digestible.
- They also contain very few oligosaccharides, the sugars responsible for flatulence.
Soup is often served as the starter, first course, before a main meal. Eating soup before your meal can actually help you lose weight, because you are more likely to eat less, and typically you eat soup slow, because it is hot. This gives your brain time to recognize you are starting to feel full. Even though this healthy eating recipes soup is very hearty, a great accompaniment, of course, would be a half of a sandwich of your choosing. Instead of eating a whole sandwich you will most likely be satisfied with only a half. Choose a sandwich, such as grilled chicken, instead of processed luncheon meat.