Healthy Hints

Given that the United Nations declared 2016 the International Year of Pulses, it seems fitting that they be on the menu! Like other pulses, moong is high in protein, fibre, various vitamins and minerals. One serving of this soup gives you 6 grams of fibre - That's nearly three times the amount you'd get from a slice of whole wheat bread.

Ingredients

Ingredients

260 g (1 cup) green moong beans, rinsed

900 ml (30 fl oz) water

2 tbsp vegetable oil

3 cloves of garlic, crushed

1 medium onion, peeled and cut into thin slices.

½ celery, finely chopped

½ turmeric powder

½ red pepper (capsicum), diced into 1 cm pieces

1 tomato, finely chopped

3 tbsp lemon juice

1 green chili, finely chopped

1 tsp salt

 

What does this chart mean?

Serving Weight 216 g
  • Calories164kcal
  • Protein8.5g
  • Fat3.9g
  • Saturated fat0.6g
  • Trans fat0.0g
  • Cholesterol0.0mg
  • Carbohydrate25.1g
  • Sugars (Total)4.4g
  • Fibre6.3g
  • Sodium313.40mg
  • Salt0.7g
  • Iron2.5mg
  • Vitamin A34.5RAE
  • Vitamin C28.8mg
  • Vitamin D0.0mcg
  • Vitamin B120.0mcg
  • Potassium552.5mg

Directions

  1. In a large deep saucepan or pot, add the moong and water and bring to a boil over a high heat. Reduce to a slow - medium heat and cook uncovered until tender. Stir occasionally to ensure the moong do not stick to the bottom. The moong skin will split open, but ensure they do not become too soft. Once cooked, remove from the heat.
  2. While the moong are cooking, place a separate pan over a medium heat and add the oil.
  3. Add the garlic and sauté for one minute, stirring frequently.
  4. Add the onions, celery and turmeric and sauté for 3 minutes. Stir in the peppers and tomatoes.
  5. Cover the pan and cook on a low heat for a further 3 minutes to allow the peppers and tomatoes to soften.
  6. Transfer all the vegetables to the cooked moong and add in the lemon juice, green chillies and salt. Stir well to ensure all the ingredients are mixed together. Serve immediately.
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