High Protein, Immune Boosting Mung & Spinach Soup

Loaded with nourishing ingredients, an excellent low carb dinner option.

This recipe has some serious nutritional benefits. Each ingredient used has some benefit.

Mung Beans - high protein, high in folic acid, easy to digest

Pigeon Pea - high protein, rich in folic acid, potassium, niacin, improves metabolism

Spinach - low calories, rich in iron, folic acid, dietary fibre, magnesium, vitamin C and vitamin K

Onion & Garlic - good for cleansing the body, rich in antioxidants, anti-cancer, anti-inflammatory, excellent for hypertensives and diabetics

Cow Ghee - overall health tonic, excellent for digestion, brain health, hormonal balance, insulin stability, vision, hair health, skin health and much more


No of Portions - 4 Preparation Time - 60 minutes Skill Level - Easy


  • 1 bunch Spinach Leaves

  • 1/2 cup Split Mung Beans (Yellow Moong Dal)

  • 1/4 cup Split Pigeon Pea (Arhar Dal)

  • 1 medium sized Onion

  • 4-5 cloves of Garlic

  • 2 Green Chillies

  • 1 tbsp + 1 tsp Homemade Cow Ghee

  • 1 tsp Cumin Seeds

  • Lime Juice, to taste

  • Sea Salt, to taste

  • Black Pepper Powder, to taste

  • Mint leaves, for garnishing


Wash and soak the dals together for about 20 minutes. Cook it in an open pot or a pressure cooker.

While the dals are cooking, heat 1 tbsp of ghee in a pan, add cumin seeds. Once popped, add the garlic and green chillies and cook for a minute. Now add onions and cook really well. Once they turn golden, put Spinach leaves, sprinkle some salt and add a glass of water. Cover the pan with a lid for 4-5 minutes and let this cook on medium flame. Now open the lid and stir this well. The spinach should be cooked but not over done. Keep this mixture aside.

Once the dal is ready, add the spinach mixture to the dal and bring to a boil. Add some water if the dal seems to thick. After 2-3 minutes of boiling on medium flame, you need to take it off the flame and let it cool a little.

Take the cool dal and spinach mix and liquidize it. You may need to do this in smaller batches, depending on the temperature of the soup and the liquidizer you are using. Pour the liquidized soup mix back into the pot, adjust consistency with water and boil for 3-4 minutes on medium flame. Switch off the flame, add salt, pepper and lime juice as per taste.

Pour the soup into 4 bowls and garnish with a 1 tsp of Ghee and some Mint Leaves.

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The Health Pantry

Mumbai, India