Mung Bean Stew
Hearty, wholesome, and brimming with flavor, this Mung Bean Stew is the perfect comfort food for any season. Packed with plant-based protein from tender mung beans and nutrient-rich vegetables like carrots, celery, and spinach or kale, this vibrant stew is seasoned with warming spices like turmeric, cumin, and paprika for a subtle kick of earthy flavor. Simmered in a savory vegetable broth and finished with a splash of zesty lemon juice, this one-pot meal is as nourishing as it is satisfying. Ready in under an hour (with just 15 minutes of prep!), it's ideal for busy weeknights yet impressive enough for a cozy dinner with friends. Serve it with crusty bread, fluffy rice, or simply on its own for a delightful, vegan-friendly meal that's sure to leave everyone craving seconds.
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Recipe Information
Ingredients
- 1 cup dry mung beans
- 4 cups water
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 garlic cloves, minced
- 1 medium carrot, diced
- 2 celery stalk, diced
- 2 medium tomatoes, chopped
- 3 cups vegetable broth
- 1 teaspoon turmeric powder
- 1 teaspoon cumin powder
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups spinach or kale, chopped
- 1 tablespoon lemon juice
- 2 tablespoons fresh cilantro, chopped (optional)
Instructions
Rinse the dry mung beans in cold water and soak them for at least 2 hours or overnight. Drain before cooking.
In a large pot, combine the soaked mung beans with 4 cups of water. Bring to a boil, then reduce the heat to a simmer. Cook for 20-25 minutes until the beans are tender but not mushy. Drain and set aside.
In the same pot, heat the olive oil over medium heat. Add the diced onion and cook for 3-4 minutes until softened.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the diced carrot and celery, cooking for 5-6 minutes until they begin to soften.
Stir in the chopped tomatoes and cook for another 3-4 minutes until they release their juices.
Add the vegetable broth, cooked mung beans, turmeric powder, cumin powder, paprika, salt, and black pepper. Stir well to combine.
Bring the stew to a gentle boil, then reduce the heat to low and let it simmer for 15 minutes to allow the flavors to meld.
Stir in the chopped spinach or kale and cook for 2-3 minutes until wilted.
Remove the pot from heat and stir in the lemon juice for brightness.
Serve the mung bean stew hot, garnished with fresh cilantro if desired. Enjoy with crusty bread or over rice for a complete meal.
Nutrition Facts
Calories |
1421 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.0 g | 50% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 4.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4411 mg | 192% | |
| Total Carbohydrate | 212.4 g | 77% | |
| Dietary Fiber | 54.7 g | 195% | |
| Total Sugars | 41.5 g | ||
| Protein | 70.9 g | 142% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 735 mg | 57% | |
| Iron | 25.3 mg | 141% | |
| Potassium | 6069 mg | 129% | |
*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.
