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Split Red Lentil and Mung Bean Veggie Soup

Lentils are full of nutrients, tasty and a great way to add fiber and protein to your diet. This recipe was inspired by my friend and colleague Katherine Yannucci, CAS. Instant Pot and stove top options.

Cook Time 30 mins
Total Time 30 mins
Difficulty: Beginner
Dietary: Egg Free, Gluten Free, Nut Free, Vegetarian
Description

Balances vata, pitta and kapha.

Ingredients
  • 1 Tbsp organic ghee (coconut oil or olive oil for a vegan version)
  • 2 tsp each ground coriander, ground cumin, ground fennel
  • 1 tsp ground turmeric
  • 1 small red onion (diced (or sweet onion))
  • 1 inch knob fresh ginger (peeled and minced)
  • 1 3-inch cinnamon stick
  • 1/2 cup split red lentils (masoor dal)
  • 1/2 cup split mung beans (moong dal)
  • 4-5 cups water or veggie broth
  • 1 medium carrot (diced)
  • 1 small yellow or orange beet (diced)
  • 1 medium zucchini (diced)
  • 3 cups baby greens (such as spinach, arugula, kale, swiss chard)
  • 1 Tbsp tamari, gluten free soy sauce or coconut aminos
  • mineral salt and black pepper (to taste)
  • cilantro or parsley (chopped, for garnish)
  • fresh lime or lemon wedge
  • cooked white or brown basmati rice (for serving)
Instructions
    Instant Pot
  1. 1
    Set the Instant Pot to sauté on medium. Add the ghee, ground spices and cinnamon stick and sauté for 5-7 seconds, being careful not to burn.
  2. 2
    Add the onion and ginger and sauté for 30 seconds. If the pot becomes too hot, turn off the sauté setting, wait, and restart it.
  3. 3
    Add the lentils and mung beans and sauté for about a minute, being careful not to burn.
  4. 4
    Add the water or broth, carrot, beet and zucchini. Stir until fully mixed.
  5. 5
    Lock the lid in place and set to high pressure for 10 minutes. Allow to release naturally.
  6. 6
    Add the baby greens and stir until they turn bright green.
  7. 7
    Add tamari, salt and black pepper to taste. If your pitta dosha is aggravated, use coconut aminos.
  8. 8
    Serve over basmati rice, garnished with cilantro or parsley and fresh squeezed lemon juice (lime juice if your pitta dosha is aggravated).
    9. Stove top
  9. 9
    In a large pot, heat the ghee and sauté the ground spices and cinnamon stick for 5-7 seconds, then add the onion and ginger and sauté for about a minute, until the onion is translucent. Stir often and do not let it burn.
  10. 10
    Add the lentils and mung beans and sauté for about a minute.
  11. 11
    Add the water or broth, carrot, beet and zucchini. Stir, cover and cook on medium low for 30 minutes, until the vegetables and lentils are fully cooked.
  12. 12
    Add the baby greens and stir until bright green. Season with tamari, salt and pepper, and serve as above.
Note
  • For a really creamy variation, add 1 cup of coconut milk and decrease the water by 1 cup. Coconut milk may increase kapha dosha; if you are balancing kapha, omit it or use just 1/2 cup.
  • You may substitute seasonal vegetables that are available.
Read it online: https://www.bwellayurveda.com/recipe/split-red-lentil-mung-bean-veggie-soup/

Thank you and if you enjoyed this recipe, I'd love for you to share it with your friends!