By Chef Linda
Mung beans? Yes! Mung beans! If you haven’t met the mung bean, let me introduce you. These beans are small green beans that also go by the names green gram, maash, or moong. The mung bean is mainly cultivated in Asia and India where it’s commonly used as an ingredient in both savory and sweet dishes. These beans can be found in many grocery stores today, sometimes in the “healthy eating aisle”, and it because it’s so versatile, it’s the perfect addition to your pantry staples.
You should get to know the mung bean for two good reasons:
1) It’s a super-bean, full of nutrients like protein, iron, and fiber as well as antioxidants, which provide many health benefits. In fact, they may protect against heat stroke, aid digestive health, promote weight loss and lower “bad” LDL cholesterol, blood pressure and blood sugar levels. Mung beans are also one of the best plant-based sources of protein because they’re rich in many essential amino acids.
2) Mung beans are delicious, comforting, versatile, require no soaking, and cook quickly. These beans can also be sprouted on your counter, which boosts their already incredibly high nutritional value and tossed in salads and stir-frys.
Oh, and the carbs in mung beans are less likely to cause flatulence–if that helps sell you on these little buggers.
Try this creamy delicious stew and see for yourself. You’ll enjoy the accents of color and tart-sweetness from the roasted tomatoes so be sure to include them if you can, but you can also roast up some cubed sweet potatoes, or just serve with just a dollop of vegan sour cream or plain yogurt. So many ways to enjoy this delightful little bean!
Mung Bean Stew with Sweet Roasted Cherry Tomatoes
Ingredients
For the Stew
- 1 tbsp oil
- 1 large onion, chopped, about 1 1/2 cups
- 1 tsp salt
- 3 large garlic cloves, minced, about 1 tablespoon
- 3-inch piece of fresh ginger, peeled and grated, about 1 1/2 tablespoons
- 1 tsp fenugreek, optional
- 1/2 tsp ground turmeric
- 2 cup dried mung beans
- 6 cup vegetable broth or water
- 1 (13.5 ounce) can coconut milk
- 2 tbsp fresh lemon juice
- 1 tbsp tamari or soy sauce
- 1/2 tsp Ground black pepper
- Pinch of cayenne pepper, optional
- Several cups of cooked grains, couscous, or polenta
For the Tomatoes
- 2 pt cherry tomatoes, halved or left whole
- 2 tbsp maple syrup
- 1 tbsp oil
- 1 to 2 large garlic cloves, minced
- 1 tsp salt
Instructions
- To make the stew, heat oil in a large pot over medium heat. Add onions and salt. Cook, stirring occasionally, until the onions are soft, about 5 minutes. Stir in garlic, ginger, fenugreek, and turmeric and cook for another 2 to 3 minutes until fragrant. Add mung beans and water or broth. Cover and bring to a boil, then reduce heat and cook for about 30 minutes, until beans are tender. Stir in coconut milk, lemon juice, and tamari. Taste and adjust the flavor by adding more salt, pepper, or cayenne. While the stew is simmering, make the tomatoes. Preheat the oven to 400ºF. Line a baking tray with parchment. In a bowl, toss together the tomatoes, syrup, oil, garlic, and salt. Spread them out on the baking tray. Roast for 20 to 25 minutes, until the tomatoes have shriveled and started to turn brown. Remove tray from oven and set aside. To serve, spoon couscous into bowls and ladle stew on top. Garnish with roasted tomatoes.
