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:
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.
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)
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.