Spring is a season of renewal, fresh energy, and lighter meals that nourish and awaken the body. After the heavier, grounding foods of winter, our digestion thrives on easier-to-digest, nutrient-dense meals—and this simple mung bean soup is the perfect fit.
Packed with protein-rich mung beans, vibrant spring vegetables, and umami depth from nutritional yeast and soy sauce, this soup is a wholesome, kid-friendly dish that comes together quickly. For an extra springtime touch, try garnishing it with foraged wild herbs like chickweed, dandelion greens, or wild garlic for a boost of fresh, seasonal flavor!
Why Sprout Your Mung Beans?
For a healthier, more digestible version, sprout the mung beans before cooking. Sprouting reduces phytic acid, making nutrients more bioavailable, while also increasing the beans\’ vitamin and enzyme content. Plus, it makes them cook faster!
To sprout:
- Soak 200g of mung beans overnight.
- Drain and leave them in a jar or colander, rinsing twice daily for 1–2 days until tiny sprouts appear.
- They’re now ready to cook—no extra steps needed!
Spring Mung Bean Soup Recipe
Ingredients:
- 200g mung beans (measured dry), sprouted for easier digestion
- 3 spring onions, chopped
- 3 carrots, diced
- 3 celery stems, diced
- 40g nutritional yeast
- 1 Tbsp soy sauce
- 1 tsp dried Italian herbs
- Salt to taste
- Wild herbs for garnish (optional)
Instructions:
- Sauté the vegetables – In a pot, heat a little oil and sauté the spring onions, carrots, and celery for a few minutes until softened.
- Add the mung beans – Stir in the sprouted mung beans, letting them soak up the flavors.
- Season & simmer – Add dried Italian herbs, soy sauce, salt, and enough water to cover everything by a few inches. Let simmer for 20–25 minutes until the beans are tender.
- Finish with nutritional yeast – Stir in nutritional yeast at the end for a creamy, umami-rich boost.
- Garnish and serve – Sprinkle with foraged wild greens like chickweed, dandelion leaves, or wild garlic for an extra spring touch!
Why This Soup is Perfect for Spring
✔ Light yet nourishing – Ideal for the body’s natural shift toward lighter foods in spring.
✔ Supports digestion & detox – Mung beans and celery gently aid Liver Qi flow, in line with Traditional Chinese Medicine’s springtime focus.
✔ Kid-friendly & quick – Mild flavors, creamy texture, and ready in 30 minutes.
✔ Adaptable – Add wild herbs, fresh greens, or a squeeze of lemon for extra brightness.
Health Benefits of Mung Bean Soup
This simple soup is not just delicious and comforting, but also packed with nutrients that support springtime health:
- Mung Beans: High in plant-based protein and fiber, mung beans support digestion, provide long-lasting energy, and help with detoxification, making them perfect for the liver in spring.
- Spring Onions: Rich in antioxidants and sulfur compounds, they support immunity and aid in gentle detox.
- Carrots & Celery: These spring vegetables are full of beta-carotene, vitamin C, and potassium, nourishing the body and reducing inflammation.
- Nutritional Yeast: A natural source of B vitamins, which help boost energy, reduce stress, and support healthy skin.
Including this soup in your spring meal rotation can help your body transition into the season with light, nourishing, and liver-friendly foods.
Cooking Tips: How to Customize Your Soup
Mung bean soup is versatile and easy to adapt. Here’s how to tweak it to suit your taste and dietary needs:
- For a thicker soup: Blend half of the soup before serving for a creamier texture.
- For a lighter version: Add extra broth or use sprouted mung beans for easier digestion and a fresher taste.
- For a richer umami flavor: Stir in a teaspoon of miso at the end instead of salt.
- For extra protein: Add tofu cubes or a handful of cooked quinoa before serving.
- For more veggies: Try adding zucchini, spinach, peas, or finely chopped kale for a nutrient boost.
Q&A: Answering Common Mung Bean Soup Questions
Do mung beans need to be soaked before cooking?
No, mung beans don’t require soaking like other legumes, but soaking or sprouting reduces cooking time and improves digestion. Sprouted mung beans are especially beneficial in spring, as they are lighter and easier on the liver.
Is mung bean soup good for gut health?
Yes! The fiber in mung beans supports healthy digestion and promotes a balanced gut microbiome. If you add miso at the end, you introduce probiotics that further boost gut health.
Explore More Seasonal Recipes!
Love cooking with fresh, seasonal ingredients? Browse my Wild Library for more foraged plant recipes, herbal guides, and nourishing seasonal meals!
What’s your favorite way to enjoy mung beans in spring? Let me know in the comments! 🌿🍵