Traditional Vietnamese Mung Bean Chè with Lotus Seeds
A soothing, sweet soup featuring creamy mung bean paste, crunchy lotus seeds, and rich coconut milk. Sweetened naturally with whole dates, this farm-fresh finish supports digestion and provides sustained energy without blood sugar spikes.
A little context
Chè is a traditional Vietnamese sweet soup served at gatherings and as a light dessert. We honor the tradition by using organic mung beans and real coconut milk, removing refined sugar and artificial thickeners common in modern adaptations.
The longevity story
Mung beans provide high fiber and plant protein, promoting gut motility and stable glucose levels. Lotus seeds are rich in magnesium and potassium, supporting heart health and muscle function. Coconut milk delivers medium-chain triglycerides (MCTs) for clean energy, while Medjool dates offer polyphenols instead of refined sucrose.
Method
- 01
Soak the legumes
Rinse mung beans and lotus seeds thoroughly. Soak beans for 4 hours (or overnight) and lotus seeds for 30 minutes in cold water. Drain before cooking.
- 02
Simmer the beans
Place soaked mung beans in the heavy-bottomed pot with 750 ml (3 cups) of filtered water. Add the knotted pandan leaves. Bring to a boil, then reduce to low and simmer covered for 25 minutes until beans are soft.
- 03
Add lotus seeds
Stir in the soaked lotus seeds and continue to simmer for another 15-20 minutes until they are tender but not mushy.
- 04
Sweeten naturally
Stir in the chopped Medjool dates. Simmer for 5 more minutes to allow the dates to dissolve and infuse the broth. Do not add refined sugar.
- 05
Finish with coconut
Stir in the full-fat coconut milk. Heat gently for 3-5 minutes without boiling to preserve the healthy fats and prevent curdling. Remove pandan leaves.
- 06
Serve warm
Ladle into bowls. Sprinkle with toasted black sesame seeds. Serve warm as a light dinner or sweet finish.
Pro tips
- ✦Source organic mung beans to avoid pesticide residue on the hulls.
- ✦If the coconut milk separates, whisk vigorously before serving to emulsify the fats.
- ✦For a smoother texture, blend half the beans before returning to the pot.
- ✦Soak lotus seeds longer if they are old; fresh seeds soften faster.
- ✦Store pandan leaves in the freezer for year-round aromatic use.
Substitutions
- Medjool dates → pure maple syrup (sparingly) or monk fruit syrup (adjust quantity to taste, dates add fiber)
- fresh pandan leaves → 1 tsp pure vanilla extract (vanilla lacks the grassy notes but works in a pinch)
- dried lotus seeds → water chestnuts (adds crunch but less nutritional density)
Storage
fridge 4 days in a glass container; freezes well portioned up to 3 months. Thaw overnight in fridge.
What to serve with it
- hot green tea to aid digestion
- sparkling water with lemon
- fresh sliced pear for extra fiber
- small portion of walnuts for omega-3s
FAQ
Can I use canned coconut milk with guar gum?+
It is better to avoid guar gum as it can cause bloating in sensitive guts. Look for brands with only coconut and water.
Is this truly Blueprint-aligned?+
Yes, because it uses whole food sweeteners (dates), no seed oils, and is plant-based with high fiber, avoiding blood sugar spikes.
Can I make this savory?+
This recipe is designed as a sweet soup. For a savory broth, omit dates and add turmeric and ginger.
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