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Easy Vegan Mung Bean Soup (GF, Oil-Free)

Easy vegan mung bean soup is high in protein and oil-free. The mung beans do not need pre-soaking, so this delicious & frugal soup comes together in about 1 hour.

vegan mung bean soup in a silver saucepan

Aren’t mung beans pretty?

a wooden bow filled with dried mung beans

They make great soup, too.

I couldn’t resist these jade beauties on a recent trip to the bulk foods section. And onto my pantry shelf they sat for the next 9 months. Until Thursday, when at long last, they made their debut in a rustic, rosemary-scented soup.

Mung beans are akin to split peas and lentils in that they require no pre-soaking. That means they are quick from stove to supper (perfect for dinner procrastinators like me).

I checked the refrigerator and pantry for carrots, celery, onions, and garlic (check times four) and set to work making a soup based on one of my favorite French lentil soup recipes.

Recipe Benefits

This rustic soup is:

  • Vegan (egg-free and dairy-free)
  • Grain-free
  • Gluten-free
  • Oil-free
  • Quick and easy to make
  • High in plant protein (10 grams per serving)
  • High in fiber (9 grams per serving)
  • Frugal

Ingredients for Easy Vegan Mung Bean Soup

The exact amounts of each ingredient are indicated in the recipe card at the end of the post.

  • chopped onions
  • chopped carrots
  • chopped celery
  • chopped garlic (or sub garlic powder)
  • chopped fresh rosemary (or 2 teaspoons dried)
  • ground black pepper
  • dried mung beans (lentils can be subbed for the mung beans)
  • canned tomato puree (not crushed or diced)
  • balsamic vinegar

You will also need water and salt for the recipe. I give a specific amount of salt, but you can reduce or eliminate it according to your dietary needs.

ingredients for mung bean soup on a wooden cutting board

How to Make Easy Vegan Mung Bean Soup

Note that the complete directions are also in the recipe card below.

  • In a large saucepan over medium–high heat, heat the 1/4 cup water.
  • Add the onions, celery, carrots, and garlic; cook and stir until vegetables begin to brown, about 15 minutes.
  • Add water, salt, pepper, and beans; bring to boil. Reduce heat to medium–low, cover, and simmer until beans are very tender, about 50 minutes.
  • Add the tomato puree; simmer 5 minutes longer.
  • Transfer 3 cups soup (mostly solids) to blender and puree until smooth. Return puree to soup in pan; thin soup with more water by 1/4 cupfuls, if too thick.
  • Stir in vinegar and season with salt, pepper to taste. Ladle soup into bowls.

That’s it! Dinner (and future lunches) done!

FAQ

How Should I Store the Vegan Mung Bean Soup?

Store the completely cooled soup in an airtight container in the refrigerator for 5 days or the freezer for up to 6 months.

Can I Use Something Other than Mung Beans?

Yes! An equal amount of lentils (any variety) can be used in place of the mung beans.

What Can I Use in Place of Fresh Rosemary?

Dried rosemary can be used in place of fresh rosemary. Alternatively, use dried Italian herb seasoning or herbes de Provence.

Related Recipes

Yield: 8 servings

Easy Vegan Mung Bean Soup (oil-free)

vegan mung bean soup in a silver saucepan

Easy vegan mung bean soup is high in protein and oil-free. The mung beans do not need pre-soaking, so this delicious & frugal soup comes together in about 1 hour.

Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes

Ingredients

  • 1/4 cup (60 mL) water
  • 2 cups (500 mL) chopped onions
  • 1 and 1/2 cups (375 mL) chopped carrots
  • 1 cup (250 mL) chopped celery
  • 4 cloves garlic, chopped (or 1 tablespoon garlic powder)
  • 2 tablespoons finely chopped fresh rosemary
  • 7 cups (1.65 L) water
  • 1 teaspoon (4 g) salt
  • 1 teaspoon ground black pepper
  • 1 and 1/2 cups (300 g) dried mung beans
  • 1 28-ounce can tomato puree (not crushed or diced)
  • 2 teaspoons balsamic vinegar

Instructions

  1. In a large saucepan over medium–high heat, heat the 1/4 cup water. Add the onions, celery, carrots, and garlic; cook and stir until vegetables begin to brown, about 15 minutes.
  2. Add water, salt, pepper, and beans; bring to boil. Reduce heat to medium–low, cover, and simmer until beans are very tender, about 50 minutes. Add the tomato puree; simmer 5 minutes longer.
  3. Transfer 3 cups soup (mostly solids) to blender and puree until smooth. Return puree to soup in pan; thin soup with more water by 1/4 cupfuls, if too thick. Stir in vinegar and season with salt, pepper to taste. Ladle soup into bowls.

Notes

Storage: Store the completely cooled soup in an airtight container in the refrigerator for 5 days or the freezer for up to 6 months.

Lentils in place of mung beans: An equal amount of lentils (any variety) can be used in place of the mung beans.

Vary the herbs: Dried rosemary can be used in place of fresh rosemary. Alternatively, use dried Italian herb seasoning or herbes de Provence.

Nutrition Information

Yield

8

Serving Size

1

Amount Per Serving Calories 171Total Fat 1gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 0gCholesterol 0mgSodium 568mgCarbohydrates 34gFiber 9gSugar 9gProtein 10g

The nutritional information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although powerhungry.com attempts to provide accurate nutritional information, these figures are only estimates. Varying factors such as product types or brands and optional ingredients can change the nutritional information in any given recipe.

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Food Safety Training

Wednesday 21st of September 2011

Did some stuff too with mung beans. My brother also made his very own recipe using it. I, out of boredom, planted that stuff and make sure that it blooms. :p

DD

Tuesday 13th of September 2011

looks very healthy and lovely shpuld give a try!!!

Zesty Cook

Tuesday 13th of September 2011

Hi there Camilla! I've been a lurker for a while and thought I'd stop by and say hi. Love your photos and all of your recipes. Question since you mentioned the immersion blender...do you use yours often? I'm trying to decide if it's worth investing in if I already have a regular blender.

Camilla

Monday 12th of September 2011

Thanks for visiting, Jacqui! :)

Jacqui MacNeill (Escents Aromatherapy Bath and Body)

Monday 12th of September 2011

Sounds like a delicious, super-healthy recipe! I will have to give this a try. Thanks for sharing!

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