Curried Mung Beans

My southern upbringing did not expose me to mung beans. Although they are called a “bean,” they are actually an edible seed in the legume family. Today, I was craving some flavorful Indian food, and I saw this recipe. I’ve had these mung beans for sometime, so today is the day to use them. I used sprouted mung beans, and found that I did not need to use as much water as the original recipe called for.

I was amazed at the nutritional benefits of these little guys. One cup (7 ounces or 202 grams) of boiled mung beans contains:

• Calories: 212

• Fat: 0.8 grams

• Protein: 14.2 grams

• Carbs: 38.7 grams

• Fiber: 15.4 grams

• Folate (B9): 80% of the Reference Daily Intake (RDI)

• Manganese: 30% of the RDI

• Magnesium: 24% of the RDI

• Vitamin B1: 22% of the RDI

• Phosphorus: 20% of the RDI

• Iron: 16% of the RDI

• Copper: 16% of the RDI

• Potassium: 15% of the RDI

• Zinc: 11% of the RDI

• Vitamins B2, B3, B5, B6 and selenium

These beans are one of the best plant-based sources of protein. They are also a powerful antioxidant, have anti-fungal and antimicrobial benefits. They have been known to help lower blood glucose levels and blood pressure. I have to admit, the spice combination in this dish is to die for. It makes for a happy palate!

Curried Mung Beans

Ingredients:

• 2 tsp sunflower oil

• 1 tsp cumin seeds

• 4 cloves garlic, chopped

• 1-inch knob of ginger, chopped

• 1 TBSP ground coriander

• 1 tsp Garam Masala

• 1/2 to 3/4 tsp cayenne

• 1/2 tsp ground turmeric

• 1 1/2 cups chopped tomatoes

• 1 cup sprouted mung beans (if using whole, soak for an hour or overnight)

• 2 cups water

• 1 - 1 1 /2 tsp salt

• 1 cup coconut milk

• 1/4 cup chopped cilantro, for garnish

• 1 tsp lemon juice, for garnish

Directions:

1. Heat the oil in a large skillet over medium heat. When the oil is hot, add the cumin seeds. Cook until the seeds change color, about 1 minute. Blend the garlic, ginger, coriander, garam masala, cayenne, and turmeric with 2 tablespoons of water. Add the blended mixture to the skillet. Cook until fragrant, about 2 minutes. Puree the tomatoes in the same blender, then add the tomato puree to the skillet. Cook for 5 minutes.

2. Add the mung beans to the skillet. Add the 2 cups of water. Mix well, cover, and bring to a boil. Cook for 6-8 minutes. Reduce heat to low-medium and cook until the mung beans are tender, 30-40 minutes, stirring once about halfway through. (If using non-sprouted, will need to add 1-2 cups additional water)

3. Add the salt and coconut milk. Mix well, cover, and cook for 10 minutes. Taste, and adjust salt and spice. Cook uncover for a few minutes until desired consistency is reached. Garnish with cilantro and lemon juice.

Serve with rice and naan bread.

Adapted from Vegan Richa's Indian Kitchen