I discovered this high-protein, iron-rich soup in What to Eat for How You Feel. -I love it’s velvety texture thanks to the use of legumes as a thickener as opposed to potatoes or flour. This soup is super nutritious while remaining easy to digest. It will build your strength and, if eaten regularly, will help keep anemia at bay. If you’re recovering from surgery, have been unwell or have recently given birth, make sure to include this soup in your weekly menu. If you don’t know mung dal, it’s time for you to get acquainted with this hulled and split pulse that render it’s nutrients much more absorbable, that’s why Ayurveda recommends eating it regularly.
2 teaspoons coriander seeds
½ teaspoon cumin seeds
1 cup washed yellow mung dal that you have soaked for 30 minutes and then strained
2 medium sized, peeled beets, cut them in 2 cm cubes
½ teaspoon of dry turmeric
1 large bay leaf or 2 small ones
1 small green thai chili, chopped and deseeded
1 tablespoon of olive oil
2 teaspoons of salt
¼ teaspoons of freshly ground black pepper
1 tablespoon of chopped coriander leaves
4 slices of lime
Combine the mung dal with 4 cups of water in a pot.
Bring it to a boil over high heat, stirring occasionally.
Remove all the foam from the surface (this will reduce bloating from the lentils)
Add ground coriander and cumin, beets, turmeric, bay leaves, chili and oil and mix well.
Turn the heat up to boil again, then lower the heat to medium-low, put on a tight lid, and simmer until the lentils and beets are soft, about 20 minutes.
Turn off the heat and leave the pot uncovered for the soup to cool slightly.
Remove the bay leaves and add salt, olive oil and black pepper.
Blend the soup your preferred consistency, you can also add more water if you want- in this case, adjust the salt to taste as well.
Garnish with coriander leaves and serve hot with slices of lime. Lime improves taste and helps with protein digestion and iron absorption.
Recipe by Divya Alter