Mung Daal Soup with Greens

Mung Daal Soup with Greens


  • 2 tbsp ghee
  • 1 tsp mustard seeds
  • 4-6 curry leaves
  • 2 tsp cumin seeds (whole)
  • 1 bunch fresh coriander, stalks finely chopped, leaves roughly chopped
  • 2 tbsp fresh ginger, finely grated
  • 1/4 tsp turmeric powder
  • a pinch of asafoetida powder/hing
  • 1 cup Yellow Split Mung/Moong Daal (or Split Moong with the skins still on)
  • 1 medium zucchini, small dice
  • 3-5 leaves of spinach/silverbeet, washed and finely chopped
  • salt and pepper to taste
  • half a lemon squeezed over the top
  • Boiling water


  1. In a large pot, heat up the ghee over a low-med heat. Add the mustard seeds and fry until they start to pop. Add the cumin seeds and curry leaves, then the ginger, coriander stalks, hing and turmeric. Cook for a minute or two then add the mung daal. Stir well until the spices are combined and the mung goes slightly translucent then add your boiling water. Add more water for a thinner soup and less water for a thicker soup. Bring to the boil then pop the lid on the pot, turn down to a low heat and cook for 10-15 mins, checking and stirring occasionally (add more water if you need to). When the mung is starting to break down and lose its form, add the zucchinis and cook for about 5 mins then add the spinach/silverbeet. Stir in and simmer for a few more minutes until cooked. Add salt and pepper to taste, a squeeze of lemon juice and the remaining coriander leaves.

  2. PLEASE NOTE: To turn this soup into a daal, simply add less water and make it thicker. To turn this soup into kicharee, simply add ½ cup yellow split mung and ½ cup basmati rice instead of the 1 cup mung.

Nadia Marshall

Nadia Marshall is an Ayurvedic Consultant, Cook, Health Writer and Managing Director of the Mudita Institute & Health Clinic near Byron Bay. Their ‘WARMTH’ cookbook is available as a FREE download from their website.