Filipino Soups, Remade
We love playing around with traditional recipes and finding ways to make them extra nutritious. How? By adding our favorite greens!
Healing Mung Bean Soup
150g or 3/4 cup whole dried mung beans
1 liter water or 4 cups water
2 tsp coconut oil or ghee
1 tsp sea salt or Himalayan salt
2 tablespoon sliced fresh ginger
1/4 tsp ground turmeric or 2 pc sliced fresh turmeric
1/2 tsp - 1 tsp cumin seeds
A handful of greens like malunggay(moringa) or whatever grows where you are.
1 local lime that grows wherever you are
Ideally, soak mung beans overnight and rinse three times to remove lectins and to make the beans more bio available, meaning easier for the body to digest and to absorb the nutrients.
Boil with salt until soft. About 6 minutes.
If you didn’t have time to soak the beans overnight, you may rinse them well, then bring to boil in a pot for 25 minutes.
Once the beans are cooked, add the ginger and the turmeric. You may add one cup of water for a more soupy consistency. Cook for 5 minutes.
In a separate pan, heat the cumin seeds in ghee until they are brown. For a vegan option, you may opt for coconut oil.
Right before serving, add malunggay leaves on the hot soup, top with the cumin seeds and ghee, and a squeeze of lime!
Heritage Grains Lugaw with Malunggay
A family favorite and an uber-healthy alternative for breakfast.
To make, bring a medium pot of water to boil. Add 1 cup of oats (steel cut oats are considered to be the most nutritious) and some patis (fish sauce) or Bragg's Liquid Amino Acids for flavoring. Let the mixture cook for about 15 minutes, stirring occasionally.
Add water and 1 cup of quinoa. Let it cook for 10 minutes, stirring occasionally and adding water to maintain a wet consistency. Add 1/2 to 1 cup of malunggay leaves which have been removed from the stem. Cook some more and continue adding water when necessary to maintain ideal consistency. Serve the soup warm with patis and calamansi on the side.
This recipe also works with the heritage grain adlai, which is low-glycemic and an amazing source of protein!