Mung Beans with Mixed Vegetables

Legumes are an essential component of a healthy vegetarian diet. Indeed, legumes are packed full of protein, fiber, minerals and vitamins, making them a positive benefit to any diet. Inexpensive, with a long shelf life, easily digestible if prepared properly, filling and simply delicious and inspiring, meat eaters and tofu addicts would do their body well with a little concentration and substitution.

One of my favorite beans is the versatile oval-shaped whole green mung bean. Particularly easy to digest, especially when soaked overnight, cooked along with some spices, this mildly sweet little legume can easily be transformed into an entrée that will quell thoughts of a decadent dessert.

I highly recommend using fresh peas for this recipe, but do take care to make sure the pods you purchase actually contain decent-size peas. I spent roughly fifteen minutes shelling a pound of pods that yielded a scant 1/4 cup. Usually my husband brings home a highly prized bounty for the larder, but even the most seasoned of shoppers can be distracted by appearances and the dictates of the grocery list.

Frozen peas can be substituted for the fresh ones. Add them near the end of the cooking time so they retain their plumpness.

Served with lemon brown rice.

Mung Beans with Mixed Vegetables

Recipe by Lisa Turner Cuisine: Indian Published on June 9, 2009 Simple, nourishing and easily digestible curried mung beans cooked with vegetables and spices Preparation: 10 minutes Cooking time: 40 to 45 minutes Print this recipe Ingredients: 1 cup dried whole mung beans 3 1/2 cups of water 1 large carrot, chopped 1 medium potato, diced 1 cup fresh or frozen peas 1 tablespoon ghee or oil 1/2 teaspoon fennel seeds 1 teaspoon cumin seeds 1 teaspoon brown mustard seeds 1-inch piece fresh ginger, shredded or minced 2 to 3 fresh green chilies, seeded and finely chopped 1 teaspoon dried fenugreek leaves (methi) 1 teaspoon turmeric 1 teaspoon ground coriander 1/4 teaspoon cayenne 1/2 teaspoon asafetida juice of 1 lemon (3 tablespoons) 1 teaspoon sea salt, or to taste Instructions: Rinse the mung beans and soak in enough water to cover for 6 hours or overnight. Drain the beans and transfer to a large saucepan. Pour in 3 1/2 cups of water and bring to a boil. Reduce the heat to low, cover, and simmer for 20 minutes. Stir in the carrot, potato and fresh peas if using, cover again. and continue to simmer until the vegetables are tender and the mung beans are soft — about 15 minutes. Heat the ghee or oil in a frying pan over medium heat. When hot, add the fennel seeds, cumin seeds and mustard seeds. Stir for 30 to 60 seconds or until the mustard seeds turn grey and begin to pop. Now add the ginger, chilies, fenugreek leaves, turmeric, coriander, cayenne and asafetida. Stir for another minute or two. Transfer the contents of the frying pan to the mung beans and vegetables, pour in the lemon juice, and add the salt. If using frozen peas, add them now. Continue to cook for another 5 minutes to let the flavors blend. Serve hot. Makes 4 main servings or 6 side servings

More mung bean dishes from my vegetarian kitchen:
Moong Dal
Indian Sour Mung Bean Soup
Mung Bean and Coconut Soup
Mung Beans with Paneer Cheese