Mung beans are a great source of protein — 7 grams in ½ cup cooked — the same as a hard-boiled egg. Mung beans are also high in fiber, an excellent source of antioxidants and are low glycemic index legumes. They are amongst the easiest legumes to digest. While they don’t need to be soaked ahead of time to cook properly, doing so (for about 12 hours) will improve the bioavailability of their nutrients.
This recipe is fantastic for making large batches and freezing in glass containers for a quick mid-week meal. It is a rich tomato-based, vibrantly flavoured and coconut milk saucy dish that lends itself well to many meals. You can pair it with a curry and rice, as a stew with naan or serve it as I usually do as the main entree with a simple side of brown rice or quinoa and roasted cauliflower or a salad. Have we got a dahl for you!
- 1 cup mung beans
- 2 1/2 cups diced tomatoes, canned or fresh
- 1/4 cup coconut oil
- 2 onions, chopped (about 2 cups)
- 2 cloves garlic, chopped
- 2 Tbsp cumin seeds
- 2 Tbsp coriander powder
- 2 Tbsp fresh ginger, grated
- 1 tsp fresh turmeric, grated
(or 1/2 tsp ground)
- 2 tsp sea salt
- 400 ml can (or 1 1/2 cups) coconut milk
- 1 bunch fresh cilantro, chopped
- 1/2 tsp red chili flakes (optional)
- In a large pot, heat coconut oil and sauté chopped onions and cumin seeds for about 5 minutes.
- Add garlic and coriander and sauté for 30 seconds.
- Add tomatoes, ginger, turmeric, salt and chilies. Let simmer for 5 minutes, stirring frequently.
- In the meantime rinse the mung beans in a fine mesh sieve, removing any stones. Now add them to the pot with water.
- Bring to a boil, turn down heat and cook on low for about 30 minutes, stirring occasionally until the beans are tender.
- Add coconut milk and turn up heat again for another 5 minutes or so.
- Add cilantro, and add any more seasonings to taste.
*This recipe is adapted from the cookbook Vij’s at Home: Relax, Honey by Meeru Dhalwala and Vikram Vij.
From the Sspring 2016 issue of Ecoparent Magazine (www.ecoparent.ca) available in hard copy at Chapters/Indigo, Nature’s Fare Markets, Whole Foods, and other independent newsstands and baby stores. Dr. Heidi is a regular food and health contributor to Ecoparent.