Hearty Curried Mung Bean Soup with Coconut Milk (Vegan + Gluten-Free)
This curried mung bean soup is a nourishing, flavor-packed bowl of comfort that’s perfect for any season. Loaded with wholesome ingredients like mung beans, turmeric, ginger, and colorful vegetables—carrots, tomatoes, zucchini, and cauliflower—it’s a one-pot vegan meal that’s both hearty and healing. Naturally gluten-free and plant-based, this soup is rich in plant protein, fiber, and anti-inflammatory spices, making it a perfect choice for meal prep, immune support, or simply warming up on a cozy evening. Plus, it’s easy to make and incredibly satisfying!
This easy, thick curried mung bean vegetable soup is hearty and wholesome enough to be the main event of your meal. Filled with plant protein, compliments of mung beans, this vegan, gluten-free soup also is powered with the nutrition of a variety of vegetables and spices to provide an assortment of key nutrients to your diet, such as slow-digesting carbs, vitamins, minerals, and phytochemicals—plant compounds linked with reduced risk of chronic diseases. This recipe is also heavy on flavor, compliments of light coconut milk, curry powder, turmeric, ginger, garlic, and cilantro. Make it into a heartier meal by serving it over a scoop of cooked brown rice.
Description
This thick, hearty, vegan, gluten-free soup is rich in nutrition and flavor, yet light enough to meet your health goals.
- 1 tablespoon extra virgin olive oil
- 1 large onion, diced
- 1-inch fresh ginger, peeled, grated
- 3 cloves garlic, minced
- 1 small chili pepper (i.e., serrano, jalapeno), finely diced
- 2 teaspoons curry powder
- 1 teaspoon turmeric
- 1 teaspoon cumin
- ½ teaspoon black pepper
- 2 cups water, divided
- 3 stalks celery, diced
- 1 small bell pepper, diced
- 2 medium (about 2 ounces each) carrots, sliced
- 1 medium (about 11 ounces) summer squash or zucchini, diced
- 1/2 medium head (about 10 ounces) of cauliflower, chopped into small florets
- 3 small tomatoes, diced
- 1 ½ cups mung beans, dried
- 4 cups vegetable broth
- 1 (13.5-ounce) can light coconut milk
- ¼ teaspoon salt (optional)
- 1 cup fresh cilantro, chopped
- Heat oil in a large pot or Dutch oven.
- Add onions, ginger, garlic, and chili, and sauté over medium heat for about 4 minutes, until vegetables are softened.
- Add curry powder, turmeric, cumin, and black pepper and sauté for an additional 2 minutes.
- Add ¼ cup of the water, reserving the remaining water for later.
- Add celery, bell pepper, carrots, summer squash or zucchini, cauliflower, and tomatoes, and sauté for 5 minutes.
- Add mung beans, remaining water (1 ¾ cups), vegetable broth, and light coconut milk. Stir well, cover, and cook over medium heat for about 40-45 minutes, until mung beans and vegetables are tender.
- Season with salt as desired. Stir in fresh cilantro. Serve immediately. Makes 10 (1-cup) servings.
Notes
May serve with ½ cup cooked brown rice or other whole grains, if desired.
- Prep Time: 12 minutes
- Cook Time: 56 minutes
- Category: Soup
Nutrition
- Serving Size: 1 serving
- Calories: 190
- Sugar: 7 g
- Sodium: 331 mg
- Fat: 3 g
- Saturated Fat: 1 g
- Carbohydrates: 32 g
- Fiber: 9 g
- Protein: 10 g
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