Mung beans are commonly used in various cuisines throughout Asia. This recipe is a traditional Uzbek dish that I learned from my friend Luisa and instantly became one of my family’s all time favorite soups. This soup has a very high protein content because it combines beef and beans protein.
- Mung beans are a great source of protein, fiber, folate, manganese and magnesium.
- They are low on Glycemic Index, which makes them excellent food for people with blood sugar issues.
- Compared to other beans, mung beans are easier for us to digest. As a general rule the smaller the bean the easier it is to digest.
- I recommend soaking all beans overnight or longer to reduce phytates. Phytic acid, naturally present in all beans and grain, is a compound that “grabs” onto minerals in food making them unavailable for us. Soaking activates phytase – an enzyme that neutralizes phytic acid, makes the beans more digestible and their nutrients more bioavailable.
- Sweet basil has been used for centuries for its scent, flavor and medicinal properties.
- It’s a great digestive aid, relieving gas, nausea and stomach cramps.
- It also supports the nervous system by alleviating irritability, anxiety and fatigue.
High Protein Mung Bean Soup
1-2 Tbsp olive oil
1 large onion, chopped
2 carrots, diced
1 lb beef, cubed
3-4 cloves of garlic
1 1/2 cup munge beans
2 Tbs of dried basil or 1/2 cup fresh
Freshly ground pepper and salt to taste
Kefir or sour cream to serve
- Rinse and soak the beans overnight. Drain.
- In a large pot over high heat cook the meat until all the blood has evaporated and the meat has turned golden brown, mix frequently to avoid burning.
- Add the onions and keep frying for 3-5 minutes, then add the carrots to the pot. Keep mixing for 3-5 minutes.
- Add the beans and about 2 quarts of cold water to the pot. Bring to a boil, reduce the heat to low, skim, and simmer until the beans are soft, about 15-20 minutes. The beans will soak up a lot of water, if you need to add more, use boiling water.
- Salt and season with basil and garlic a couple of minutes before turning off. Serve with a tablespoon of sour cream, or kefir.