Thai Mung Bean Coconut Soup – 31g Protein | Vegan Dinner

This is my go-to when I want a complete meal that’s warming, fragrant, and deeply satisfying. With 31g protein from mung beans and tofu, this isn’t a starter soup – it’s a full dinner in a bowl. Rich coconut broth infused with lemongrass and ginger, filled with tender mung beans, crispy tofu cubes, and wilted greens. The Tom Ka paste brings authentic Thai flavor, and the lime juice at the end cuts through the richness perfectly.

The trick is bruising the lemongrass stalk with the back of a knife before adding it to the pot. That one step releases those vibrant essential oils that make your kitchen smell like a Thai restaurant. This soup delivers 31 grams of protein and tastes even better the next day when all those aromatics have had time to meld.

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📊 NUTRITION (per serving)
Calories: 550 | Protein: 31g | Carbs: 48g | Fat: 28g | Fiber: 11g
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⏱️ Time:25 minutes (Prep: 5 | Pressure Cook: 20) 🍽️ Serves: 1
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INGREDIENTS:

• 50g (approx. ⅓ cup) dry mung beans, rinsed
• 100g (approx. 3.5 oz) firm tofu, cubed
• ¼ onion (approx. 30g), diced
• ½ tsp ground ginger
• 1 tbsp (15g) Tom Ka paste
• 1 stalk lemongrass (frozen or fresh), bruised
• 60ml (approx. ¼ cup) coconut milk (full-fat, canned)
• 2 tbsp (10g) nutritional yeast
• 50g (approx. ⅓ cup) frozen bell pepper mix
• 50g (approx. ⅓ cup) frozen spinach
• 250ml (approx. 1 cup) water (for pressure cooker)
• 1 tsp coconut oil
• 1 tsp lime juice
• ½ tsp salt (or to taste)
• 1 tsp (5g) raw coconut shreds (for garnish)
• Chili flakes, to taste

INSTRUCTIONS (PRESSURE COOKER METHOD):

1. Crisp the tofu first: Pat the tofu cubes dry with a kitchen towel. Turn your pressure cooker to sauté mode (or use a separate pan). Heat coconut oil and add the tofu cubes with a pinch of salt. Sear for 3-4 minutes, turning occasionally, until golden and crispy on all sides. Remove and set aside on a plate.
2. Build the fragrant base: In the pressure cooker pot (still on sauté mode), add the diced onion and ground ginger. Sauté for 3-4 minutes until the onion is soft and translucent.
3. Activate the aromatics: Add the Tom Ka paste and the bruised lemongrass stalk to the pot. Stir for about 2 minutes to bloom the spices. To bruise lemongrass, whack it firmly with the back of a knife several times – this breaks the fibers and releases those vibrant essential oils into the broth.
4. Add beans and liquid: Add the rinsed mung beans and 250ml water to the pressure cooker. Stir to combine. Turn off sauté mode.
5. Pressure cook: Secure the lid and set to high pressure for 10 minutes. Once done, allow natural pressure release for 10 minutes, then quick release any remaining pressure.
6. Make it creamy: Open the lid and turn back to sauté mode. Pour in the coconut milk and stir in the nutritional yeast. Add the frozen bell pepper mix and frozen spinach. Let it simmer for 3-4 minutes until the vegetables are tender and the broth is rich and velvety.
7. Add the tofu back: Return the crispy tofu cubes to the pot and let them warm through for 1-2 minutes.
8. Balance the flavors: Turn off the heat. Stir in the lime juice and salt to taste. The lime juice is crucial – it brightens everything and makes the soup taste fresh instead of heavy. Remove and discard the lemongrass stalk before serving.
9. Garnish and serve: Pour into a bowl and top with raw coconut shreds and chili flakes for texture and heat.

PRO TIP: Don’t have a pressure cooker? You can make this on the stovetop, but it takes longer and needs more water. After crisping the tofu and building the aromatics (steps 1-3), add the mung beans with 500ml (2 cups) water instead of 250ml. Bring to a boil, then reduce heat to low and simmer for 45-50 minutes, stirring occasionally. Mung beans need a long simmer to become tender on the stovetop, and you may need to add more water if it evaporates too quickly. Once beans are tender, continue with steps 6-9. Total stovetop time: 55-60 minutes.

CHEF’S KISS: If you have fresh cilantro in the fridge, tear a few leaves and scatter them on top right before eating. The bright, herbaceous flavor perfectly complements the lemongrass and makes the bowl look (and taste) like it came straight from a Thai kitchen. Impact: Fresh cilantro = +0 calories, +0g protein, but restaurant-level presentation and aroma.

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🌱 PLANT DIVERSITY: Mung beans • Tofu (soybeans) • Onion • Ginger • Tom Ka paste (lemongrass, galangal, kaffir lime) • Lemongrass • Coconut milk • Nutritional yeast • Bell peppers • Spinach • Chili flakes (chili peppers) • Coconut shreds (coconut)

(If you’re tracking plants per week, this adds 11 to your count.)

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*Nutrition information is an estimate and may vary based on ingredients and brands used.* 

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ESSENTIALS

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You may find yourself in need of: 

Pressure Cooker – cooks mung beans in about 10 minutes instead of nearly an hour. Use sauté mode to build flavour, then pressure cook everything in one pot.

Tom Kha Paste – builds the coconut broth’s lemongrass and galangal depth without needing multiple fresh aromatics. One spoonful gives the soup its signature Thai balance.

Coconut Milk – creates the rich coconut base that gives the soup body and depth.

Dried Mung Beans – create the hearty, protein-rich body of the soup. Pressure cooking makes them tender in minutes.

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