739
Recipe characteristics
- Easy one-pot recipe
- Thick and nourishing
- Spicy, warm, and subtly sweet flavor
- Makes a quick and easy plant-based lunch or dinner
- With an option to be oil-free
- Dietary requirements: vegan (dairy-free), gluten-free, and soy-free.
Notes on ingredients
You can find a complete list of ingredients with exact amounts and instructions in the recipe card below.
- Mung dal: Mung Dal (also called Mung Daal, Moong Dal, or Split Mung Beans) is made from whole mung beans that have been hulled and split, resulting in a yellow lentil-like legume. These small legumes cook very quickly (approx. 30 min) and there is no need to soak them before cooking. Just make sure to wash them really well to get rid of any grit or dust. If you’re out of mung dal, you can use red lentils instead.
- Potatoes: They add richness and creamy texture to the dish.
- Sweet potatoes: Sweet potatoes are an excellent addition to a healthy diet. They are nutritious, high in fiber, very filling, and delicious. They add richness and creaminess to the soup.
- Cooked chickpeas: Cooked or canned both work well. If you are using canned chickpeas, make sure to drain and rinse them well.
- Cashew cream: Look for cashews with no oil or salt added. You can soak them in water for a couple of hours so that it’s easier to blend them until smooth.
- Seasonings: This recipe calls for curry powder, garam masala powder, salt and pepper but feel free to experiment with flavors and seasonings.
- Rice milk: Substitute it with cashew milk, soy milk, or almond milk for a grain-free option.
- Garlic: Garlic gives an additional flavor.
How to make it
You can find a complete list of ingredients with exact amounts and instructions in the recipe card below.
Cashew cream
- Soak cashews in water for about 1-2 hours.
- Drain them well and put them into a high-speed blender.
- Add 200 ml rice milk and blend on high speed until smooth. Set aside.
Potato Broccoli & Lentil Soup
- Rinse mung dal (or red lentils) in a mesh strainer and drain thoroughly.
- In a large pot, heat 1 tablespoon of olive oil over medium heat. Add garlic and sauté until fragrant, for about 30-45 seconds. (For an oil-free option: Put garlic and 2-3 tablespoons of water in a nonstick pan and cook over medium-low heat, stirring occasionally, until fragrant).
- Add curry and garam masala powder and 3-4 tablespoons of water; allow to heat together for about 15-20 seconds while stirring constantly.
- Add mung dal, potatoes, chickpeas, cashew cream, and water, and stir well.
- Bring to a simmer over medium heat, season with salt and pepper.
- Reduce heat to low or medium-low, and gently simmer for approx. 30 minutes. Stir occasionally.
- Check the seasonings and add more salt or spices if needed.
- To make the soup thicker and more creamy (optional): Once the soup is done, transfer 2/3 cup of the soup to a blender and blend until smooth. Pour the blended portion back into the pan and stir to combine.
- You can add more water for a thinner consistency.
If you like this image, click below to Pin and follow us on Pinterest
Thank you for stopping by! If you try this recipe, please let us know what you think in the comments section below. Your feedback means a lot to us! Also, if you post it on Instagram, please tag us with @alltheworldisgreen because we love to see your remakes.
Mung Dal Potato Chickpea Soup
This Mung Dal Potato Chickpea Soup is flavored with delicious spices and packed with a lot of goodness. Dietary requirements: plant-based (dairy-free), gluten-free, and soy-free.
Ingredients
Cashew cream
- 40 g cashews
- 200 ml plant-based milk
Mung Dal Potato Chickpea Soup
- 1 tablespoon olive oil
- 1 clove garlic minced
- 100 g mung dal
- 150 g potatoes cut into small cubes
- 150 g sweet potatoes cut into small cubes
- 200 g cooked chickpeas
- cashew cream (see above)
- approx. 700 ml water
- 1 teaspoon curry powder
- 2 teaspoons garam masala
- salt to taste
- pepper to taste optional
Instructions
Cashew cream
- Soak cashews in water for about 1-2 hours.
- Drain them well and put them into a high-speed blender. Add 200 ml rice milk and blend on high speed until smooth. Set aside.
Mung Dal Potato Chickpea Soup
- Rinse mung dal (or red lentils) in a mesh strainer and drain thoroughly.
- In a large pot, heat 1 tablespoon of olive oil over medium heat. Add garlic and sauté until fragrant, for about 30-45 seconds. For an oil-free option: Put garlic and 2-3 tablespoons of water in a nonstick pan and cook over medium-low heat, stirring occasionally, until fragrant.
- Add curry and garam masala powder and 3-4 tablespoons of water; allow to heat together for about 15-20 seconds while stirring constantly.
- Add mung dal, potatoes, chickpeas, cashew cream, and water, and stir well.
- Bring to a simmer over medium heat, season with salt and pepper.
- Reduce heat to low or medium-low, and gently simmer for approx. 30 minutes. Stir occasionally.
- Check the seasonings and add more salt or spices if needed.
- To make the soup thicker and more creamy (optional): Once the soup is done, transfer 2/3 cup of the soup to a blender and blend until smooth. Pour the blended portion back into the pan and stir to combine.
- You can add more water for a thinner consistency.
Did you make this recipe?Please leave a comment below and let us know how it was. We are very grateful for your feedback.
Nutrition facts
Nutrition Facts
Mung Dal Potato Chickpea Soup
Serving Size
2
Amount per Serving
Calories
559
% Daily Value*
Fat
13
g
20
%
Sodium
399
mg
17
%
Carbohydrates
90
g
30
%
Fiber
15
g
63
%
Sugar
11
g
12
%
Protein
25
g
50
%
* The nutritional information provided is calculated automatically and should be used as an estimate.
1 comment(s)
Made this tonight for dinner. Husband really liked it.
I’m out of the habit of cooking in metric because I live in the US where we still use cups and pounds. I used to be able to translate quite quickly when I lived in Asia, but am out of practice. Took me longer to make it than your estimate! And I didn’t have quite enough potato and sweet potato (guessed at how much to buy and didn’t buy quite enough since everything is weighed out in pounds at the store) but went on with the recipe anyway.