Mung Dal Potato Chickpea Soup

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

• 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

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.

Mung Dal Potato Chickpea Soup

Nensi Beram

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.

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Prep Time 20 mins

Cook Time 30 mins

Cuisine Gluten-free, Vegan

Servings 2

Calories 559 kcal

Ingredients

  

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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.

Keyword mung dal recipe, plant-based soups, potato chickpea soup