Mung Bean Stew with Butternut Squash

I don’t know about you, but I ate a little too much recently. In the days after Thanksgiving, I enjoyed a good deal of healthy turkey pho, yes; but all weekend long, I still consumed a lot more sweets than I generally do.

This soup, inspired by the Indian healing tradition of Ayurveda, is the perfect “detox” meal after a weekend of gluttony.

Mung Bean Stew with Butternut Squash | healthy green kitchen

In Ayurveda, recipes for mung bean stew like this one are recommended for restoring the health of the digestive tract. This soup takes advantage of nourishing homemade turkey stock as well as seasonally available butternut squash, but it is easily adapted to accommodate chicken or vegetable stock, as well as many other vegetables.

This stew is nice and spicy, but you can tone it down to suit your taste buds, if necessary. The coconut milk is optional, but if you are using it, make sure to use whole coconut milk, not the more processed “lite” variety (remember that coconut is a healthy fat with lots of health benefits). If you are not using the coconut milk, I suggest garnishing each serving with a dollop of plain organic yogurt.

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Mung Bean Soup | healthy green kitchen

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Mung Bean Stew with Squash and Coconut Milk

Serves 6-8

Ingredients

  • * 1 cup split and hulled mung beans
  • * 1 tablespoon organic coconut oil or organic ghee Indian clarified butter
  • * 1 onion peeled and diced
  • * 3 garlic cloves peeled and minced
  • * 1 tablespoon fresh ginger minced
  • * 1 Serrano or other hot chile pepper seeded for a less spicy stew
  • * 6 cups homemade turkey chicken or vegetable stock or water
  • * 2 cups peeled seeded and cubed butternut squash (or peeled and diced white or sweet potato)
  • * 1-2 large carrot chopped
  • * 2 cups Swiss chard or collard greens tough stems removed, and then chopped
  • * 2-3 teaspoons jaggery or brown sugar
  • * 2-3 teaspoons garam masala
  • * 1/2 teaspoon tumeric
  • * 1 can of organic unsweetened whole coconut milk- optional
  • * 1/2 teaspoon sea salt or to taste (the amount of salt needed will depend on how salty your stock is)

Instructions

  • 1. Run cold water over mung beans in a colander. Drain and set aside.
  • 2. Warm coconut oil or ghee in a large pot. Add onion, garlic, ginger and chile pepper and saute until fragrant. Add stock or water.
  • 3. Add the mung beans and the squash, then add the rest of the vegetables and the spices. Stir well to combine all the ingredients and bring to a boil.
  • 4. Reduce heat to a simmer and cook for 45 minutes to 1 hour, stirring occasionally, and adding more liquid if it becomes too thick. Remove from heat when everything is soft and cooked through.
  • 5. Add optional coconut milk and stir well to combine and heat through. Add salt, taste, and adjust seasonings before serving.

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19 thoughts on “Mung Bean Stew with Butternut Squash”

  1. Pingback: Mung bean stew with squash and coconut milk | 24.7
  2. Pingback: Candida Diet, Vegan, Gluten-Free recipe for 45 Clean Eating Detox Foods | Ricki Heller
  3. Found this when looking for something to make with a bag of split mung beans I bought on impulse from an Indian grocery. This is an amazing soup. I only used 1/3 can of the coconut milk – enough to get the depth of flavor without adding too much fat.

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  4. AMAZING!!!!! tonight will be my second time making it, so perfect for a cozy night at home. Love how creative and unique the combination of ingredients are, thank you so much for this recipe!!!! <3

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  5. This soup is amazing! My whole family — including three little boys — loved it. We substituted spinach for the swiss chard, which turned out fine. I think this is going to become one of our favourites. : )

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  6. This is such a stunning bowl of health. All the medicinal ingredients melding together. i have mung beans hanging around that pantry of mine. Time to use them!

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  7. made this stew on Friday night. So delicious! I didn’t have any greens so made it without. Ate the rest of the stew on Sat night too!

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  8. I think we all need more of these cleansing soups/stews these days! I imagine that this makes your house smell amazing and your body feel great. Just what I need. Thank you for sharing with me. I hope you are having a joy-filled afternoon!

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  9. Pingback: more noms: mung bean stew with butternut squash « Stringer
    • Hi Sarah,
      I purchased mine at an Indian grocery, but some natural foods stores carry split mung beans in bulk…

  10. We eat a lot of mung beans and we love butternut squash. Never seen them combined but this is definitely nice, especially with coconut milk.

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    • I really like this combination Adora, but I also like this soup with potatoes, or rice…I personally love the coconut milk, but my husband isn’t a fan, so sometimes I make it without.