I’m always looking for new and innovative ways to use beans and lentils, which lead me to this delicious mung bean stew recipe. I love hearty meals, especially in Autumn and Winter.
In all honesty, I only started using mung beans a couple of months ago. I was at my local bulk buying shop to stock up on beans, lentils, grains and nuts and thought I’d give these guys a try.
I’ve been buying staples in bulk much more these days and avoiding the big supermarkets as much as possible to save the amount of plastic I use.
Even our toilet paper is wrapped in plastic—now we’ve switched to Who Gives a Crap! I’ve become so much more conscious of this. So I decided to buy things in my jars directly without having to discard any plastic packaging.
Bit by bit, I’d love to reduce the overall amount of plastic that I bring into the household. Have you got any tips on how to reduce plastics in your house? I would love to hear some more suggestions! I’ll be writing a post on it soon 🙂
Simple, flexible, tasty and hearty—this mung bean stew can easily become a staple in your home.
This mung bean stew is healthy and has lots of wonderful flavours and textures. I love the addition of kale, but you can use spinach instead or leave it out altogether if you don’t have it at home, it’s optional.
The fresh tomatoes can be swapped for half a can of diced tomatoes. I don’t like recipes that restrict you to certain ingredients without alternatives.
If there’s something at home that you don’t have from the ingredients list, think about either substituting it or leaving it out altogether.
I guess this comes with experience in the kitchen and feeling confident to swap things around and/or leaving it out but still achieve a delicious meal.
Do you have to soak mung beans before cooking?
Mung beans are a pretty bean once soaked for a few hours or overnight. I usually soak all beans and legumes to speed up the cooking time. Soaking also helps to break down the beans when digesting.
If I eat beans or anything of that nature that wasn’t soaked first and cooked straight away, I feel really bloated and am in a lot of pain (and I mean A LOT of pain!), and the bonus (just kidding!) is that I also look like I’m six months pregnant!
What are mung beans used for?
As the name suggests, mung beans are part of the bean and legume family. So naturally, you can use them in place of its relatives in curries, stews, soups and salads.
Mung beans are a little bit sweeter in taste and from a quick google search, I found that they’re quite often mashed up and used as a paste in Asian desserts. Very cool!
Like other legumes, mung beans can be purchased split, whole or sprouted.
Are mung beans good for you?
Mung beans are naturally derived from plants have a host of nutritional benefits including manganese, essential B vitamins, potassium, magnesium, folate, zinc. They also pack quite a punch of protein and dietary fibre.
If you want to know more about the health benefits of mung beans, check out this post by Simple Roots Wellness.
I have this mung bean stew with some beautiful fresh wholemeal bread, and it’s simply to die for. I’m delighted with this recipe, and I hope you enjoy it just as much!
This mung bean stew recipe is healthy and has lots of wonderful flavours and textures. I hope this meal becomes a staple in your house like it has for us!
- 2 cups of whole mung beans (soaked for at least 3 hrs, drained and rinsed)
- 1/4 cup olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- 2 tbsp fresh ginger, finely grated
- 2 potatoes (around 300-400 g) - feel free to leave the skin on just make sure you wash them well first, chopped into small cubes (this is to help them cook faster)
- 1 tsp turmeric powder
- Cayenne pepper to desired heat
- 2 tomatoes, diced or half a can (200 g) of diced tomatoes
- 1 heaped tbsp tomato paste (optional)
- 3.5-4 cups water (boiled)
- 1 bunch kale, roughly chopped
- Salt to taste
- Handful coriander, chopped (optional)
- Put the beans in a medium saucepan and add water just enough to cover the beans. Place on stove on medium heat and bring to boil. You will probably get some white foam on the top. I normally just scoop that off. Once boiling, let it simmer on low-medium heat for around 15 minutes until all the water has pretty much evaporated and the beans have become soft.
- While the beans are cooking, in a large saucepan on low heat, add the oil, onion, garlic and ginger cooking until the onion is translucent.
- Add in the potatoes, turmeric powder, cayenne pepper, tomatoes and tomato paste and cook for around 5 minutes, occasionally stirring.
- Add the mung beans and cook for a further 5 minutes to incorporate everything.
- Pour in the boiling water and add the kale, stirring for a minute or two. Salt to taste and half cover to simmer for about 15-20 minutes. Stir occasionally. The best way to check if it's cooked is to try a piece of the potato.
- Sprinkle the coriander on top and serve on its own or with a nice thick piece of handmade bread.
Other great hearty recipes for you:
- Vegan Black-Eyed Bean Stew
- Easy Vegan Brown Lentil Stew
- One-Pot French Lentil, Mushroom and Sage Stew
- Red Lentil Soup (Vegan)
- Anna’s Rustic Eggplant Patties in Tomato Sauce
Interested in more recipes?
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