Iraqi Mung Beans and Rice Mash M Tubuq
Experience the comforting flavors of **Iraqi Mung Beans and Rice Mash (M Tubuq)**, a hearty one-pot dish that merges creamy textures with warm, earthy spices. This traditional recipe combines tender mung beans and fragrant basmati rice, cooked to perfection with aromatic turmeric, cumin, and a savory sauté of onions and garlic. With a porridge-like consistency, it’s perfect for cozy meals and pairs beautifully with flatbread, tangy pickles, or a fresh salad. Quick to prepare with only 10 minutes of prep time and requiring just a handful of pantry staples, this dish is both nourishing and deeply satisfying. Top it off with fresh cilantro for a vibrant finish, and enjoy the simple yet rich culinary tradition of Iraq with this soul-soothing recipe!
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Recipe Information
Ingredients
- 1 cup Mung beans
- 1 cup Basmati rice
- 6 cups Water
- 1 large, finely chopped Onion
- 3 cloves, minced Garlic
- 1 teaspoon Ground turmeric
- 1 teaspoon Ground cumin
- 1.5 teaspoons Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Olive oil
- 2 tablespoons, chopped (optional, for garnish) Fresh cilantro
Instructions
Rinse the mung beans thoroughly under cold water and soak them in a bowl of water for at least 30 minutes before starting the recipe. This helps reduce cooking time.
Rinse the basmati rice under cold water until the water runs clear. Set aside.
In a large pot over medium heat, add the olive oil and sauté the finely chopped onion until golden and translucent, about 5-7 minutes.
Add the minced garlic to the onions and sauté for another 1-2 minutes, stirring frequently to prevent burning.
Stir in the ground turmeric and ground cumin, allowing the spices to toast for about 30 seconds to release their aroma.
Drain the soaked mung beans and add them to the pot. Stir to coat the beans in the onion and spice mixture.
Pour in 6 cups of water and bring the mixture to a boil. Lower the heat to a simmer and cover the pot. Cook the mung beans for 20 minutes, stirring occasionally.
After 20 minutes, add the rinsed basmati rice to the pot along with the salt and black pepper. Stir to combine.
Cover the pot and let the mixture simmer on low heat for another 25-30 minutes, or until both the mung beans and rice are fully cooked and have broken down into a creamy mash. Stir occasionally to ensure nothing sticks to the bottom of the pot. Add a little more water if the mash becomes too thick.
Taste and adjust seasoning as needed. The final dish should have a creamy, porridge-like consistency.
Serve warm, garnished with freshly chopped cilantro if desired. Enjoy with flatbread, pickled vegetables, or a simple side salad.
Nutrition Facts
Calories |
906 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.5 g | 54% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 7.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4006 mg | 174% | |
| Total Carbohydrate | 110.0 g | 40% | |
| Dietary Fiber | 18.3 g | 65% | |
| Total Sugars | 13.3 g | ||
| Protein | 23.4 g | 47% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 250 mg | 19% | |
| Iron | 9.9 mg | 55% | |
| Potassium | 1047 mg | 22% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
