Marvellous Mung Beans

recipe vegan

Have you spotted the most recent addition to our shops? Available in both our stores, and online we are now stocking Mung (or moong) beans. A versatile little bean used widely across the Middle East, South and East Asia. It's a great ingredient to have in the cupboard ready to be the star of the show, or bulk up a meal. 

Traditionally used in dhals, curries, rice dishes and even used in desserts, there's plenty of ways to use mung beans. Although you may not have heard of them, you almost certainly will have seen them in their sprouted form in the supermarkets, they are the source of those widely available beansprouts we all like to chuck into a stir fry.  If you are curious about sprouted foods check back soon for more information coming soon in the Tips, Tricks and Recipes section.

More recently the humble mung bean has been used to create a vegan egg alternative. More than one company has popped up over the last few years that use hulled split mung beans (which are more yellow in appearance) as the star of their egg-free products. What a magical little bean.


To start you off on your journey to being a firm lover of the marvellous mung bean, we've got a cracking recipe for you to try; a super creamy Mung Bean Curry, as well as a few more ideas for how to use them.

 

Mung Bean Curry

Ingredients;

  • 1 white onion - evenly diced
  • 2 cloves garlic - puréed 
  • 1 thumb sized piece of ginger - puréed 
  • 1 tsp cumin seeds *
  • 1 tsp mustard seeds *
  • 1tsp garam masala *
  • 1/2 tsp turmeric *
  • 1/2 tsp fenugreek *
  • 1 dried chilli *
  • 5-8 dried curry leaves *
  • 1/2 tin of chopped tomatoes
  • 1 tin of coconut milk
  • 200g of mung beans - no need to soak before use *

Method

  1. Dry fry the cumin and mustard seeds in a medium hot pan, until they begin to pop - about 30 seconds. Add a tablespoon or so of oil, and fry off the onions for about 10-15 minutes or until softened and beginning to colour. 
  2. Add the garlic and ginger to the pan, cook for a further minute or so before adding the dried spices including chilli and curry leaves. Cook out the spices for a couple of minutes.
  3. To the pan add the ming beans, tomatoes (you can use a few fresh chopped tomatoes here if you prefer), and the coconut milk. Stir well, cover and cook on a medium heat for about 15-20 minutes or until the minus beans are tender. Check half way and add a little water if you think it's looking a little dry. Season with salt and a squeeze on lemon juice to finish. 
  4. This is great served with chapatti or similar Indian flatbreads.

* All these ingredients are available at Just Footprints, so you can buy only what you need to make this recipe.

 

If that isn't enough to tickle your tastebuds here's a few more ways with mung beans;

  • soak overnight and use along with chickpeas to make falafel,
  • add to soups and stews as you would other pulses, 
  • if you fancy sprouting: soak them in a jar for 24 hours, drain, rinse and drain again, use a jar with a mesh lid or cover the jar top with muslin and lean on a draining board at an angle so all the liquid pours away. each day rinse and drain the beans and after 2-3 days you will have sprouted mung beans ready to top salads and sandwiches or to munch on by the handful.
  • cook mung beans along with rice and toss through some toasted spices like; cumin seeds, coriander seeds, mustard seeds, fenugreek, as well as diced veg and dress with olive oil and garlic for a protein packed salad. 

So, have you tried them yet? Are you already a mung bean super-fan? Share with us your tips and recipes below.

This post was written by Kyrsten Collis @vegboxvegan


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