This Mung Bean and Vegetable Stew is a hearty and nutritious dish packed with a variety of vegetables, protein-rich mung beans, and flavorful herbs. It’s perfect for a wholesome meal that’s both satisfying and healthy. Mung beans are known for their high content of potassium, calcium, magnesium, phosphorus, copper, manganese, iron, and zinc, making this stew a nutrient-dense option.
Preparation Time:
- Soaking Time: Overnight
- Preparation Time: 20 minutes
- Cooking Time: 60 minutes
- Total Time: 1 hour 20 minutes (plus soaking time)
Ingredients:
- 200 g mung beans
- 1 onion
- Vegetable oil
- 3 cloves of garlic
- 1 carrot
- 1 pepper
- 3 tomatoes
- 6 mushrooms
- 3 eggs
- Salt
- Ground pepper
- 3 tbsp yogurt
- Dill
- 2 cloves of garlic (additional)
- 1/2 lemon
Instructions:
Preparation:
- Soak the mung beans overnight.
Cooking Mung Beans: 2. Drain the soaked mung beans and cook them in boiling water for 30 minutes.
Vegetable Preparation: 3. Dice the onion, 3 cloves of garlic, carrot, pepper, and tomatoes.
- Slice the mushrooms.
Cooking Vegetables: 5. In a large pot, heat some vegetable oil.
- Add the diced onion and cook until translucent.
- Add the minced garlic, carrot, and pepper. Cook until softened.
- Add the tomatoes and pour boiling water over them. Let simmer.
- Add the sliced mushrooms and cook until all vegetables are tender.
Combining Ingredients: 10. Once the mung beans are cooked, add them to the pot with the vegetables.
- In a separate bowl, beat the eggs and season with salt and ground pepper.
- Pour the beaten eggs into the pot, stirring gently to combine.
Final Touches: 13. Add the yogurt and chopped dill to the stew.
- Season with additional minced garlic, salt, and juice from 1/2 lemon.
Serving: 15. Fry the mixture until it is golden brown on both sides.
- Serve hot and enjoy. Bon appétit!
Serving Suggestions:
- Serve with a side of crusty bread or over a bed of rice for a complete meal.
- Garnish with fresh herbs like cilantro or parsley for added freshness.
- Pair with a light salad to complement the richness of the stew.
Cooking Tips:
- Ensure the mung beans are fully cooked before adding them to the vegetable mixture to avoid any hard texture.
- Adjust the seasoning to taste; you can add a pinch of chili flakes for a spicy kick.
- Use fresh, ripe tomatoes for the best flavor, or substitute with canned tomatoes if fresh ones are not available.
Nutritional Benefits:
- Protein: Mung beans are an excellent source of plant-based protein.
- Vitamins and Minerals: This stew is rich in essential vitamins and minerals, including Vitamin C, Vitamin A, potassium, calcium, and iron.
- Fiber: High in dietary fiber, aiding in digestion and promoting gut health.
Dietary Information:
- Vegetarian: This dish is suitable for vegetarians.
- Gluten-Free: Naturally gluten-free, making it suitable for those with gluten intolerance.
- Low Fat: Uses minimal oil and includes low-fat yogurt for creaminess.
Why You’ll Love This Recipe:
- Nutritious and Filling: Packed with wholesome ingredients, this stew is both satisfying and nourishing.
- Easy to Make: Simple steps and common ingredients make this recipe accessible for home cooks of all levels.
- Versatile: Easily adaptable to include other vegetables or spices according to your preference.
Conclusion:
This Mung Bean and Vegetable Stew is not just a meal, but a celebration of flavors and nutrients. Its rich and satisfying taste combined with its health benefits make it a perfect addition to your meal rotation. Enjoy the hearty goodness with your loved ones and relish in the comfort it brings. Bon appétit!