soup in a bowl with a spoon

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

  • 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

  • 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.

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High Protein Mung Bean Soup

Ingredients

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

Directions

  1. Rinse and soak the beans overnight. Drain.
  2. 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.
  3. Add the onions and keep frying for 3-5 minutes, then add the carrots to the pot. Keep mixing for 3-5 minutes.
  4. 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.
  5. Salt and season with basil and garlic a couple of minutes before turning off. Serve with a tablespoon of sour cream, or kefir.