Vegan Mung Dhal Vegetable Soup

Easy Indian Crockpot Soup Recipe with Sweet Potato & Spinach

Vegan crockpot mung dhal soup recipe: calls for sweet potato & spinach, also delicious with cauliflower, carrot & green beans, potato or butternut squash.

Don't skimp on the oil in this dhal soup. Legumes are astringent, and the oil makes the dhal soup smooth, rich and digestible.

And, this is a big recipe - freeze or fridge what you don't eat for another day.

Prep Time: 20 Minutes

Cook Time: 6 hrs crockpot, 1 hour stove top

8 Servings

Nutrition Data, 236g Serving: 147 cal, 22g carb, 4g fat, 424mg sodium, 4g fiber, 6g protein, low Cholesterol. Estimated glycemic load 10

Ingredients:

• 1 cups mung dhal (split mung beans)
• 1 large yam, peeled and chopped in bite sized pieces
• 2 stalks celery, washed and sliced thin
• Optional: 2 cups washed, chopped fresh spinach or frozen spinach
• 1 - 2 Tbsp fresh minced ginger
• Optional: For more heat, add 1/2 seeded jalapeño pepper, qhole or chopped fine

• 2 Tbsp olive oil, or safflower oil
• 1 bay leaf
• 1 tsp gr. cumin
• 2 tsp gr. coriander
• 1 tsp gr. fennel
• 1/2 tsp powdered turmeric
• pinch cayenne or more, if you like HOT
• Optional: pinch hing (asefetida)
• 6 cups water or vegan soup stock
• 1 tsp salt
• Freshly ground pepper to taste
• 2 Tbsp lemon juice
• 1/4 cup chopped fresh cilantro

Directions:

1. Wash and rinse the dhal. Soak in hot water to cover for 1/2 an hour, or 2 hours in cold water
2. Drain the dhal, place in a large stock pot, and cover with 6 cups of water or soup stock
3. Bring to a boil, skim the foam, add the bay leaf, and fresh ginger
4. Add the chopped celery, yam, ginger and optional jalapeño pepper, if you want it, to the dahl, and bring back to a boil
5. Reduce heat to simmer, and cook covered for an hour or more, stirring occasionally. Add more water or stock if the soup seems too thick
6. When the dhal is soft but still intact, fish out the bay leaf
7. Heat the oil on low in a small frying pan. Mix in the dry spices and salt, and heat until they start to bubble - keep your eye on them so they don't burn
8. Spoon a cup of liquid from the dhal, and stir into the spice mixture. Transfer all to the dhal soup and stir it in
9. Add the chopped spinach if you're using it, and lemon juice. Cook for 5 - 10 minutes more until the spinach is thawed or wilted
10. Serve garnished with fresh chopped cilantro

Crockpot Directions:

1. Put the soaked, rinsed dhal in an 8-10 qt crockpot
2. Add all other ingredients (including optional jalapeño pepper) except spinach, cilantro and spices
3. Add 6 cups of water or soup stock
4. Cover and cook 6 hours on low
5. Add more water or stock if the soup seems too thick
6. Turn the crockpot heat setting to high
7. Follow the above directions from #6, heating the oil, frying the spices, adding the spinach and lemon juice
8. Reduce the heat setting to warm or off

Recipe Tips:

Serving Suggestions: Mung Dhal Vegetable Soup is yummy with tortillas, chapati, or artisan bread.

For a full meal, serve with steamed brown or white basmati rice or other grain, along with any of the following: curried veggies, salad, chutney. Raita or Indian Lassi for lacto-vegetarians, non-dairy versions for vegans.