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Mungbean Soup with Moringa and Basil Leaves Topped with Seared Roe

20 May 2015
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Feed your immune system with Moringa! This precious has 7 times more vitamin C than oranges, 10 times more vitamin A than carrots, 17 times more calcium than milk, 9 times more protein than yoghurt, 15 times more potassium than bananas and 25 times more iron than spinach.

Summary

Yield
Servings
Prep time
10 minutes
Cooking time
45 minutes
Total time
55 minutes

Description

I have an obsession with fresh fish eggs since my childhood. I always consider myself lucky “dismantling” (cleaning) poor fish in the kitchen for dinner so that I could save the roe all by myself. When I am in this roe-obsessive mode, it’s okay to call me selfish:) And how about the mungbean? Mungbeans are popular in Philippine dining tables. The beans are delectable, readily available and cheap. Just boil it until soft (I like mine very soft but not mushy), and this can be a scrumptious base of your bean soup just like this one.

How about Moringa? In the Philippines, moringa or malunggay as how we locally call it is called the "Fence of life" provides 7 times more vitamin C than oranges, 10 times more vitamin A than carrots, 17 times more calcium than milk, 9 times more protein than yoghurt, 15 times more potassium than bananas and 25 times more iron than spinach (Source:https://www.sciencedirect.com/science/article/pii/S2213453016300362).

And basil? Well, if basil is an artist, such a thing will be legend. Various researches show its antimicrobial and antiviral properties, and a great source of Vitamins A, C and E (https://www.sigmaaldrich.com/life-science/nutrition-research/learning-center/plant-profiler/ocimum-basilicum.html).

Remember though, that the properties our veggies have are not to be used as medicine, but as preventive measure to keep your immune system healthy. No, you don't get the healthy benefits of vegetables like magic. Its properties need to be encoded in your body cells, which means it takes time to consider this effective, which means eat your veggies much frequently starting today if you did not do so yet.

Additionally, as much as possible avoid using seasoned salt with MSG. Most of the Philippine food products including seasoned salt contain this ingredient, which had been banned in some countries due to its reputation for being dangeours to health.  I just found out it also increases skin allergy!  Yet why not go homemade?  Click here for my recipe for seasoned salt.

Ingredients

 
Fist-sized roe or it’s up to you
2 c
cooked mungbeans*
1
head native garlic (or 4 big cloves Thailand variety), smashed and chopped
1
small tomato (about ¼ c), diced
1
half of thumb sized ginger, sliced thinly
1⁄2 c
thinly sliced red onion
3 T
olive oil (or any cooking oil)
1
knot of lemon grass (about 4 leaves)
1 1⁄2 c
water (add more if too thick)
2 c
malunggay leaves
1 1⁄2 c
basil leaves
1 t
seasoned salt or to taste

Instructions

*Cooking the mung bean soup

You need the following ingredients:

  • 1/2 c raw mungbeans
  • 5 c tap water

How to cook:

  • Place raw mungbeans and water in a pot, partially covered
  • Cook over medium heat for 45 minutes until the beans are soft, occasionally stirring.
  • Set aside. If not to be used right away, place in the refrigerator for up to one week, or freeze for up to 18 months or until ready to use.

Frozen mungbean: Thaw overnight or defrost in microwave oven in minutes, otherwise set in room temperature until completely thawed. In this recipe, malunggay (Moringa oleifera) is its popular companion. Moringa can be found growing anywhere in the Philippines, as anyone can grow them in their backyards without the need of demanding plant care. Aside from being nutritious, this queen of the greens can be obtained free. Don’t have one? Try to check your neighbor! Oftentimes you’d get luck to harvest some for your dinner for free. Basil leaves are very aromatic. This leafy herb is very popular in Philippine soup dishes as its aroma brings magic to any recipe in the making it touches. Now let’s fire up the stove…

Preparing the roe and mungbean soup

  • Heat about 3T olive oil over medium heat in a non-stick skillet. When hot but no smoking, sear the roe until all sides are golden brown. Set aside and keep warm.
  • Using the same skillet (do not clean), add in garlic and sauté until very aromatic or lightly browned.
  • Add in onions and ginger. Continue sautéing until onions are translucent. 
  • Add in tomato and sauté for about 1 more minute.
  • Stir in undrained, cooked mung beans. Season with seasoned salt to taste. 
  • Let simmer for about 3 to 4 minutes to soak in the spices from the salt and the rest of sautéed ingredients.
  • Pour in water and soak in the lemon grass knot (or a pinch of dried basil flakes). 
  • Continue cooking and let simmer for up to 10 minutes or when the soup begins to thicken. Add water to thin.
  • While mungbean is cooking, pick out moringa leaves from the stem.
  • Add moringa and basil leaves to the soup, and stir to mix. Turn off heat immediately. The leaves should have brilliant and glossy green in color, keeping the leaves nutritios. Try not to overheat your leafy green or they will not taste as good.

 

When serving, top the soup with seared roe or your favorite pan-fried protein. The roes are tastier when not soaked with the soup.

 

Serve over steamed rice or dip with your favorite bread. Try pan de sal!

Ciao...
 

Notes

Instead of using roe, just use your favorite pan-fried fish or chicken fillet.

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Comments

Thu, 05/21/2015 - 00:27 — Marsha
Marsha's picture

Thanks for stopping by and participating in our Thankful Thursday Link Up. I'd like to remind you that the theme is to always be Thankfulness, gratitude, blessing, etc. and your post must reflect that and contain one of the buttons on the sidebar. Please see what you can do to fix your post or I'm afraid I will have to remove the link.
Thu, 05/21/2015 - 08:42 — XmasDolly aka M...
XmasDolly aka Marie Moody's picture

Thank you so much for stopping by, and sharing your recipe. I have got to try this, but I've never heard of mungbean much less know where to get it. I love trying new and different things, but this one I'll have to look into. Very nice to meet you. I will look to see if I can follow you. I hope you followed me too. HUGS Come back again soon. I shall too. :)
Wed, 05/27/2015 - 11:24 — Deborah Davis
Deborah Davis's picture

What a wonderful recipe! I love the inclusion of lemongrass and malunggay leaves in this soup! I can't wait to make this! I am delighted that you shared your healthy and delicious Mungbean Soup with Moringa and Basil Leaves recipe with us on the Plant-based Potluck Party. I appreciate it. I'm pinning and sharing.