Are you looking for quick, easy, and healthy vegetarian dinner ideas? Craving something delicious and satisfying but don't want to spend hours in the kitchen? Then look no further! Mung beans are your new best friend. These little green powerhouses are packed with protein and fiber, making them a fantastic base for a wide variety of delicious and nutritious meals. Today, we're diving into the world of mung bean recipes, offering simple and flavorful dishes perfect for weeknight dinners or a healthy lunch. Get ready to explore the versatility of this humble legume!
Simple Spiced Mung Bean Curry
This recipe is a fantastic example of how easy and delicious homemade cooking can be. It's a perfect quick dinner idea, ready in under 30 minutes!
Ingredients:
- 1 cup mung beans, rinsed
- 2 cups vegetable broth
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 inch ginger, grated
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric powder
- 1/4 teaspoon cayenne pepper (optional, for heat)
- 1/2 cup chopped tomatoes
- 1/4 cup chopped cilantro, for garnish
- Salt and pepper to taste
- 2 tablespoons coconut oil (or vegetable oil)
Instructions:
- Prepare the beans: Rinse the mung beans thoroughly under cold water.
- Sauté aromatics: Heat the coconut oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté until softened, about 5 minutes. Stir in the minced garlic and grated ginger and cook for another minute until fragrant.
- Bloom the spices: Add the cumin, coriander, turmeric, and cayenne pepper (if using) to the pot. Cook for 1 minute, stirring constantly, until fragrant. This process "blooms" the spices, releasing their full flavor.
- Add beans and broth: Stir in the rinsed mung beans and vegetable broth. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the beans are tender.
- Finish the curry: Stir in the chopped tomatoes and cook for another 5 minutes. Season with salt and pepper to taste.
- Garnish and serve: Garnish with fresh cilantro and serve hot with rice or naan bread.
Cooking Tips:
- For a creamier curry, blend a portion of the cooked beans with an immersion blender before adding the tomatoes.
- Feel free to adjust the spices to your liking. Add more cayenne for extra heat or more cumin for an earthier flavor.
- Soaking the mung beans for a few hours before cooking will reduce the cooking time.
Nutritional Information (per serving, approximate):
- Calories: Approximately 250
- Protein: 15g
- Fiber: 10g
Variations:
- Add vegetables: Enhance your curry with other vegetables like spinach, carrots, or potatoes. Add them along with the tomatoes.
- Coconut milk curry: For a richer, creamier curry, stir in 1/2 cup of coconut milk during the last 5 minutes of cooking.
- Lemon-herb mung bean salad: Use cooked mung beans as a base for a refreshing salad with lemon juice, herbs like mint and parsley, and a light vinaigrette.
This simple spiced mung bean curry is a fantastic example of healthy meals that are both delicious and easy to prepare. It’s a testament to the power of simple ingredients and straightforward cooking techniques, making it a perfect addition to your repertoire of easy recipes and best recipes. Enjoy!