I got tips for this recipe from a few Indian friends (everyone seems to make it slightly differently), then put my own stance on it, but only a little bit because why change something that works? So thanks to Deepa, Roshni and Abigail!
Mung beans have been part of traditional Ayurvedic diets for thousands of years and are used for their amazing nutritional values.
Not only are they absolutely packed full of nutrients (manganese, potassium, magnesium, folate, copper, zinc and various B vitamins), they are also very high in protein (a great option for a vegetarian diet) and fibre, and are a great anti-inflammatory food. When cooked with turmeric it is the perfect anti-inflammatory meal. They’re also great anti-oxidants.
One of the main reasons I made it this week is because more than anything, mung beans help digestion and after coming back from holiday and eating way too much, I needed something nutritious that aided digestion and was also filling and wholesome enough as a meal for Braxton.
It sounds like a lot of ingredients but just get all the spices out in front of you and add one by one. Just gives it the best flavour to have all the spices.
It’s such a delicious, wholesome, comforting meal and easy to make, which helps!
Ingredients – (NB: make sure to soak the beans at least overnight. You can soak them for days, changing the water each day.)
3/4 cup mung beans / moong beans
1 tsp turmeric
Choice of vegetables. I used: okra, baby corn, carrots, onion, courgette, sweet potato (could also add beetroot, pumpkin, peas, broccoli, green beans)
1 tbsp coconut oil (you can also use Ghee if not dairy free)
1 tsp cumin seeds
3 garlic cloves, crushed (optional)
1 inch ginger, crushed
1/2 tsp mustard seeds
1/2 tsp ground coriander
1/2 tsp garam masala
1/4 tsp saffron
1/2 tsp cumin
Black pepper and Himalayan salt to taste
Handful fresh coriander
Optional spices – use what you fancy:
Cardamom, chilli, hing, nutmeg, cinnamon, clove, bay leaf
Once the beans have soaked for long enough, cook them. If you have a pressure cooker use this, if not, cover with boiling water, turn down the heat and put on a lid, stirring often and adding more water if needed.
Add the turmeric to the beans as they cook.
Once 3/4 cooked, add all the vegetables and continue to cook.
Once nearly ready, get a small frying pan and heat the coconut oil (and add ghee if using). Turn down the heat and add the cumin seeds and stir continuously. Once cooked, turn off the heat and immediately add the garlic, ginger and the rest of the spices except for the salt and pepper and stir. If the heat disappears too much, turn it back on to a low heat then turn off again. You don’t want the spices to burn or the garlic to brown too much.
Once cooked, add this mix to the bean mix and stir, and add salt to taste, then stir in the coriander and serve with fresh coriander and brown rice..
Love & health,