Slow Cooker Mung Bean Soup Recipe

Have you ever tried grinding your own spices? This was the first time I ground my own and I wondered if there would be much of a difference between grinding my own versus buying the pre-ground spices. The aroma was so lovely and bold. After trying it myself, I would say there is a big difference in freshness and scent, and I highly recommend grinding your own spices if possible. It took only 1 minute for a flavorful reward. It’s all about getting the full health benefits from the spices you’re using.

In my local health food store bulk bin section I was able to find the cumin seeds, fenugreek seeds, and coriander seeds so you can buy as little or as much as you think you’ll use. No more throwing out 2-year old half used spice bottles. This particular blend of seeds was inspired by my Ayurveda research. Often I’ll boil a 1 tsp. of each seed whole for 5 minutes then strain it to make a detox tea.

*On a side note- fenugreek seeds have been used to induce labor in some holistic practices so maybe omit this seed if you’re pregnant.

You may have heard about the fantastic health benefits of turmeric and ginger before, but studies have been done on fenugreek showing a decrease in both total cholesterol and LDL cholesterol. Mung beans also provide great health benefits. They contain dietary fiber, which lowers cholesterol in the blood; as well they are an excellent source of protein and are part of the legume family. It is worth noting that they have no unhealthy saturated fat or cholesterol. Mung beans are a source of phytosterols, which is a nutrient that is also thought to lower cholesterol.

The health benefits of mung bean soup are plentiful, and the particular blend of spices I chose to add to the soup only makes it more advantageous. The recipe makes a large batch of soup so you can feed your family, and have leftovers that are great for when you want something convenient.

Please enjoy!

Ingredients:
1 Tbsp. grape seed oil
1 onion, chopped
¼ tsp. + ½ tsp. sea salt, divided
4 cloves garlic, minced
1 tsp. ginger, fresh grated
1 Tbsp. cumin seeds
1 Tbsp. Fenugreek seeds
1 Tbsp. coriander seeds
2 tsp. turmeric powder
2 1/3 cups (16oz or 454g package dry) Mung Dahl, rinsed and washed
10 cups water
1 small head cauliflower, cut into bite size florets
1 zucchini, diced

 

Directions:

Start by measuring and preparing all spices. In a coffee grinder, spice grinder, or using a mortar and pestle combine cumin seeds, fenugreek seeds, and coriander seeds and grind into a powder. Now is a great time to measure out the turmeric powder, grate the ginger and chop the vegetables, onions and garlic, as well as wash the mung beans.

Either in a large sauté pan, or in your slow cooker insert if it is stove top safe, add grape seed oil over medium heat. Add onion and ¼ tsp. salt and sauté until it begins to soften, about 5 minutes.

Next to the sautéed onions add minced garlic, ginger, and all spices. Stir for 1 minute. Add mung beans and stir for 1 -2 more minutes, then remove from heat.

If you’re using a sauté pan spoon the spiced onion/mung bean mixture into the slow cooker, or if you’re using the insert place it back inside the slow cooker unit.

Add the remaining ingredients to the slow cooker: water, ½ tsp. salt, cauliflower florets, and diced zucchini.

Cook on the low setting for 6 hours.

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With love, gratitude, and warm healthy vibes,
Wendy Irene