I hope that everyone had a wonderful Thanksgiving! Ours went great with a lot of food and family time. I had the first time honor of making the turkey and everyone said it was one of the best turkeys they ever had, which was quite flattering and my head probably grew three sizes. (3 Tips: Start with a good turkey, brine it, and cook it breast side down for the first half of the cooking).
If you have eaten all of your leftovers by now, it’s the perfect time for a frugal and simple meal after so much rich food! Today I am very pleased to have Wardeh from the lovely blog, Gnowfglins.com share a guest post as part of the healthy $1 Menu Series. Thanks Wardeh! This sounds lovely.
Last winter, I ordered split mung beans (also called mung dal beans) by accident. These interesting beans became the basis for a family-favorite soup with fantastic flavor.
You might wonder, as I did when I received these beans: what are split mung beans? They are mung beans that have been skinned and split. They cook quickly anyway, but I do an overnight soak to make sure they are fully digestible. You’ll likely find them through a natural food co-op, health food store, or ethnic market. Look for split mung, mung dal, moong dal, or yellow mung beans. The terms are interchangeable and all stand for mung beans that have been husked and split.
When I learned about Kimi’s Healthy $1 Menu, the first dish that came to my mind was my split mung bean soup. I hoped it would make the cut at under a dollar per serving, and boy, did it! At 61 cents per serving, this delicious and nourishing soup is undoubtedly frugal. If you omit the tomatoes, as some might want to do, each serving is 44 cents.
Here’s the cost breakdown:
The following prices come from Azure Standard, another similar food natural food warehouse, and local vegetable prices. All ingredients are organic, except the turmeric.
-split mung beans, 18 ounces for $2.36
-turmeric, .2 ounces for $.11
-cumin, .15 ounces for $.18
-ginger, .05 ounces for $.03
-Himalayan sea salt, .6 ounces for $.26
-unrefined coconut oil, 1.8 ounces for $.58
-onion, 1 pound for $.67
-garlic, .6 ounces for $.17
-tomato, 1 pound for $1.75
Total: $6.12, or $.61 per serving (10 servings)
If you splurge on a store-bought loaf of whole-grain sourdough bread or make your own sourdough bread (for $3.50 and serving 10), the cost goes up by 35 cents per serving, making the total meal’s cost 96 cents – still under a dollar.
(This picture shows the difference between split mung beans and whole)
Split Mung Bean Soup
by Wardeh Harmon
Makes 16 cups – 10 servings (1-1/2 cups per serving)
2-1/2 cups split mung beans
8 cups clean water, plus an additional 8 cups clean water
1 teaspoon ground turmeric
3/4 teaspoon ground cumin
1/4 teaspoon dried ginger
3 tablespoons unrefined coconut oil (or butter or ghee)
3 cloves fresh garlic, diced or sliced
1 onion, diced
1 medium tomato, diced
3 teaspoons sea salt, or to taste
Soak the beans in 8 cups of water overnight. In the morning, drain and rinse.
In a 6 to 8 quart stockpot, put the beans and 8 cups of fresh water. Move the pot to the stovetop. Add turmeric, cumin and ginger and bring to a simmer. When it first comes to a boil, it can foam up quite high and quite quickly, so be prepared to stir down the foam and turn down the heat. Cover and let simmer for 30 to 40 minutes, stirring occasionally.
Meanwhile, put coconut oil, garlic and onion in a skillet and saute until soft. Add to soup after it has simmered for 15 to 20 minutes.
After 30 to 40 minutes, the soup should be thick, and the individual beans will be falling apart. Add the diced tomatoes and salt to taste. Let the tomatoes simmer in the soup for about 5 minutes. Adjust seasonings as you prefer.
Serve and enjoy!
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