Why You’ll Love This Recipe
- Nutrient-Rich: High in protein and fiber, this dish supports a balanced diet.
- Diet-Friendly: It’s oil-free, gluten-free, soy-free, and nut-free, catering to various dietary needs.
- Quick and Easy: Ready in just 30 minutes, making it perfect for busy schedules.
Ingredients
- 1 cup yellow split mung beans
- ½ onion, chopped
- 1 cup diced sweet potato (about ¼-inch pieces)
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger root, grated or minced
- 2 teaspoons yellow curry powder
- ½ to 1 teaspoon crushed red pepper flakes (adjust to taste)
- 2½ cups low-sodium vegetable broth
- 1 tablespoon coconut aminos
- 2 cups fresh spinach or chopped baby bok choy
- ¼ cup fresh chopped parsley or cilantro
- ½ cup plain, unsweetened coconut milk (not canned)
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
- Rinse Beans: Rinse and strain the split mung beans; set aside.
- Sauté Aromatics: Preheat a medium pot over medium heat. Add chopped onions and sauté for 3 to 4 minutes.
- Add Vegetables and Spices: Incorporate diced sweet potato, grated ginger, minced garlic, curry powder, and crushed red pepper flakes. Stir and cook for another minute.
- Combine Base Ingredients: Add the rinsed split mung beans, coconut aminos, and low-sodium vegetable broth to the pot. Stir well, increase heat to high, and bring to a boil.
- Simmer: Once boiling, reduce heat to low, cover partially with a lid, and let it cook for 15 minutes.
- Incorporate Greens and Finish: Turn off the heat and let the pot sit for 2 to 3 minutes. Stir in spinach (or bok choy) and fresh parsley (or cilantro). Once the greens have wilted, add the unsweetened plain coconut milk. Serve and enjoy!
Servings and Timing
- Yield: 3 generous servings or 4 smaller servings
- Preparation Time: 5 minutes
- Cooking Time: 25 minutes
- Total Time: 30 minutes
Variations
- Grain Pairing: Serve over rice, quinoa, or your preferred whole grain for added texture and nutrition.
- Leafy Greens: Substitute spinach with kale, Swiss chard, or collard greens to vary the nutrient profile.
- Flavor Enhancements: Add a splash of lime juice or a sprinkle of chopped nuts for extra zest and crunch.
Storage/Reheating
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Freezing: Freeze in portioned containers for up to 2 months. Thaw overnight in the refrigerator before reheating.
- Reheating: Warm on the stovetop over medium heat, stirring occasionally, until heated through.
FAQs
What are split mung beans?
Split mung beans, also known as mung dal or moong dal, are mung beans that have been hulled and split, making them quicker to cook and easier to digest.
Can I use whole mung beans instead of split?
Yes, but whole mung beans require a longer cooking time and may need soaking prior to cooking.
Is coconut aminos necessary, or can I substitute it?
Coconut aminos add a subtle sweetness and depth of flavor. If unavailable, low-sodium soy sauce or tamari can be used as a substitute.
Can I make this recipe in a slow cooker?
Yes, combine all ingredients except the greens and coconut milk in a slow cooker. Cook on low for 6-8 hours or high for 3-4 hours. Add the greens and coconut milk in the last 30 minutes of cooking.
How spicy is this dish?
The heat level is moderate due to the crushed red pepper flakes. Adjust the amount to suit your spice preference.
Is this recipe suitable for meal prep?
Absolutely, it stores well and reheats easily, making it ideal for meal prepping.
What can I use instead of coconut milk?
Unsweetened almond milk or cashew milk can be used as alternatives, though they may slightly alter the flavor.
Can I add other vegetables to this dish?
Yes, feel free to include vegetables like carrots, bell peppers, or zucchini to enhance the nutritional value and taste.
Is this dish freezer-friendly?
Yes, it freezes well. Ensure it’s cooled completely before transferring to freezer-safe containers.
What type of curry powder works best?
A mild yellow curry powder is recommended, but you can adjust based on your heat tolerance and flavor preference.
Conclusion
This split mung beans recipe offers a delightful combination of flavors and nutrients, making it a versatile addition to your meal rotation. Its simplicity and adaptability cater to various tastes and dietary needs, ensuring a satisfying dining experience.
Split Mung Beans Recipe
This split mung beans recipe is a wholesome, hearty dish that’s high in protein and fiber. With simple, nutritious ingredients, it’s quick to prepare and perfect for those on special diets, as it’s oil-free, gluten-free, soy-free, and nut-free.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
- Yield: 3 generous servings or 4 smaller servings
- Category: Main Dish
- Method: Stovetop
- Cuisine: Indian-inspired
- Diet: Vegan
Ingredients
- 1 cup yellow split mung beans
- ½ onion, chopped
- 1 cup diced sweet potato (about ¼-inch pieces)
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger root, grated or minced
- 2 teaspoons yellow curry powder
- ½ to 1 teaspoon crushed red pepper flakes (adjust to taste)
- 2½ cups low-sodium vegetable broth
- 1 tablespoon coconut aminos
- 2 cups fresh spinach or chopped baby bok choy
- ¼ cup fresh chopped parsley or cilantro
- ½ cup plain, unsweetened coconut milk (not canned)
Instructions
- Rinse Beans: Rinse and strain the split mung beans; set them aside.
- Sauté Aromatics: Preheat a medium pot over medium heat. Add chopped onions and sauté for 3 to 4 minutes.
- Add Vegetables and Spices: Add diced sweet potato, grated ginger, minced garlic, curry powder, and crushed red pepper flakes. Stir and cook for another minute.
- Combine Base Ingredients: Add the rinsed split mung beans, coconut aminos, and low-sodium vegetable broth. Stir well, increase the heat to high, and bring to a boil.
- Simmer: Once boiling, reduce the heat to low, cover partially with a lid, and let it cook for 15 minutes.
- Incorporate Greens and Finish: Turn off the heat and let the pot sit for 2 to 3 minutes. Stir in spinach (or bok choy) and fresh parsley (or cilantro). Once the greens have wilted, add the unsweetened coconut milk. Serve and enjoy!
Notes
- Serve with rice or quinoa for added texture.
- Substitute spinach with kale or Swiss chard for a different flavor.
- Add a splash of lime juice for extra zest.
- Can be made ahead and stored in the refrigerator for up to 3 days.
