Autumn Glow Sweet Potato & Mung Dal Soup

Ah, I love this time of year... As the crisp air of autumn settles in, our bodies naturally crave warmth, nourishment, and grounding. This is especially important for balancing Vata dosha, which is heightened during this season. Enter this golden, velvety sweet potato and split mung dal soup… it’s light on digestion yet deeply satisfying, making it the perfect evening meal.

Not only is this soup a yummy celebration of sweet potato’s natural sweetness and grounding qualities, but it also incorporates digestive spices to support your agni (or gut health) and overall well-being. Celery seeds, in particular, are known in Ayurveda for their ability to aid digestion, reduce bloating, and support detoxification, making them a valuable addition to this dish. Enjoy it as a comforting bowl on its own or paired with warm basmati rice or chapati for an extra dose of balance and satiety.

Serving – 2

Ingredients

1-2 tbsp ghee

¼ tsp mineral salt

¼ tsp fresh grated ginger

¼ tsp coriander powder

⅛ tsp brown mustard seeds

¼ tsp celery seeds

¼ tsp turmeric

⅛ tsp asafoetida (hing)

¼ cup split mung dal (soaked and rinsed)

1 cup water

Squeeze of lemon

1 cup chopped sweet potato

½ cup chopped cauliflower

Optional

Basmati rice

Whole-wheat chapati

½ cup pumpkin, chopped

Fresh basil

Method

1. Heat ghee in a small pot over medium heat.

2. Add brown mustard seeds and wait until you hear them pop!

3. Add salt and remaining spices and let them dance together.

4. Add split mung dal, coating it in the spiced ghee before tossing in the sweet potato and cauli (and pumpkin, if using).

5. Simmer for a few minutes, letting the flavours meld.

6. Pour in water, bring to a boil, then cover and reduce to a simmer for 25-30 minutes.

7. Finish with a squeeze of lime or lemon and let sit for 5 minutes.

8. Add to the blender and mix to your preferred consistency.

9. Serve warm over rice for extra grounding.

10. Let the food play in your mouth and savour each bite.

Dosha Adaptation Guide

VATA – Ideal for Vata, offering warmth and nourishment.

PITTA – Reduce ginger and use coconut oil instead of ghee to cool down excess heat. A touch of fresh coriander or extra lime can add a refreshing balance.

KAPHA – To keep it light, reduce the ghee, add black pepper, and use more ginger to stimulate digestion. A little extra mustard seeds can also enhance warmth and lightness.