Crockpot Mung Bean Veggie Rice Soup

Easy crockpot soup recipe, perfect summer meal in a bowl

Soak the mung beans and brown rice overnight, throw everything in the crockpot in the morning and come back to a hot meal with no slaving over a hot stove.

This was the first time we've used whole mung beans in soup, and they were a satisfying combination with butternut squash, cauliflower, celery, brown rice - and kale!

We enjoyed our mung bean veggie rice soup with crusty olive bread, hummus, avocado and cucumber, as pictured. This crockpot soup recipe also makes a great light summer meal in a bowl.

Total prep & cook time: 5 Hrs

8 Servings

Nutrition Data Per Serving, 191 g: 208 calories, 39g carbs, 3g fat, 307mg sodium, 8g fiber, 10g protein, Low Saturated Fat, very low Cholesterol. Good source of Dietary Fiber, Thiamin, Vit. B6, Magnesium, Potassium and Copper, very good source of Vit. A, Vit. C, Vit. K, Folate and Manganese. Estimated glycemic load: 19.

Soup Ingredients:

• 1 cup whole mung beans, washed and drained
• 1/2 cup brown rice
• 1 bay leaf
• 1 tsp dried thyme leaf OR 6 fresh sprigs
• 2 tsp dried basil leaf OR 2 Tbsp fresh chopped

• 2 celery sticks, trimmed & chopped in 1/4 inch slices
• 1/2 medium head cauliflower, chopped in 2 inch pieces
• 1 medium butternut squash
• 1 Tbsp olive oil
• 1 tsp paprika
• 1/2 tsp gr cumin
• 1 tsp gr coriander
• 1/2 tsp turmeric powder
• 1/2 tsp salt or to taste
• 1 Tbsp Braggs Liquid Aminos or soy sauce
• Fresh ground pepper to taste
• 1 bunch kale
• Optional: 1/4 cup chopped fresh parsley

Soup Directions:

Quick Crockpot Method:

1. Wash and drain the mung beans, set aside to soak overnight in 4 cups cold water
2. Wash and drain the brown rice, set aside to soak overnight in 2 cups cold water
3. The next morning:
4. Preheat the crockpot on high
5. Drain the beans, add 4 cups cold water, the rice and soaking water, and bring to a boil
6. Peel, seed and chop the butternut squash in 1 1/2 inch pieces
7. Trim and thinly slice the celery
8. Chop the cauliflower in 2 inch pieces
9. Add the beans and rice with cooking water, veggies, thyme, basil and bay leaf to the crockpot
10. Cover, turn heat to low and cook for 5 hours
11. Heat the oil on med in a large sauté or frying pan
12. Remove stems and chop kale in 1 - 2 inch pieces
13. Add the spices to the oil and heat for a moment
14. Add the kale and sauteé until limp
15. Using a rubber spatula to scrape the pan, transfer kale, spices and oil to the crockpot. Swish a little water in the pan to get all the spices
16. Add the salt, pepper, Braggs or soy sauce, optional fresh parsley, and serve

Long Crockpot Method:

1. Wash and drain the mung beans, set aside to soak overnight in 4 cups cold water
2. Wash and drain the brown rice, set aside to soak overnight in 2 cups cold water
3. The next morning:
4. Add drained beans, rice + soaking water, veggies, thyme, basil and bay leaf to the cold crockpot
5. Add water to cover, turn on low and cook for 8 hours
6. Heat the oil on med in a large sauté or frying pan
7. Remove stems and chop kale in 1 - 2 inch pieces
8. Add the spices to the oil and heat for a moment
9. Add the kale and sauteé until limp
10. Using a spatula to scrape the pan, transfer kale, spices and oil to the crockpot. Swish a little water in the pan to get all the spices
11. Add the salt, pepper, Braggs or soy sauce, optional fresh parsley, and serve

Recipe Tips:

Want your soup for lunch? Use the quick crockpot method. If you want it for supper, just throw everything in the crockpot, turn it on low, and go away for 8 hours or so. To speed up prep time in the morning, chop the veggies the night before and store covered in the fridge.

Variations: I added sauteéed kale at the end of cooking - you could also add chard and-or a generous amount of chopped parsley. Another variation is to sprout the mung beans for 12 hours after soaking, and use cooked brown rice in the soup. Chop the veggies smaller, and plan on about 1/2 the cooking time.

8 servings: 5 - 6 hrs quick cooking, 8 hours long cooking, 6 - 8 qt crockpot

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