Mung Bean Casserole

Mung Bean Casserole

This mung bean casserole is a hearty and healthy meal, perfect for a nippy day. It is gently spiced, oil free and full of veggies.

Mung beans can be cooked from dry but I like to soak them first. They cook more quickly after a soak and they are easier to digest. I tend to soak my beans overnight.

You can use pretty much any vegetable varieties in this mung bean casserole. Here I use onion, carrot, courgette, mushroom and kale. For a more filling stew add potatoes or other root vegetables at the beginning of cooking. You could also throw in some green beans or butternut squash along with, or instead of, the courgette and mushrooms. Replace the kale with cabbage if you like.

I add a few spices to this casserole. They go well with the mung beans. If you’d prefer a non spiced version, then leave them out! You could also replace the water with stock if you’d prefer.

I like to serve this stew with cooked grains (such as quinoa, brown rice, sorghum or freekeh), fresh bread, or jacket potato.

Free from: gluten, nut, soya, wheat, yeast

This is a vegan recipe 

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Mung Bean Casserole
Servings: 4
Ingredients
  • 1/2 cup dry mung beans
  • 1 onion
  • 2 carrots
  • 1/2 tsp each of onion granules, garlic granules, paprika, ground cumin
  • 1/4 tsp turmeric
  • 1 courgette
  • 2 handfuls mushrooms
  • 2 handfuls kale
  • 1 tin chopped tomatoes
  • salt and black pepper (to taste)
Instructions
  1. Soak the mung beans overnight or for a good few hours. Drain and rinse.

  2. Peel and chop the vegetables. I cut everything, except the kale, into 1cm-ish cubes. Remove the tough stalks from the kale and slice.

  3. Add the soaked beans, the onion, carrot, tinned tomatoes and spices to a casserole dish. Use the tomato tin to add 1 tins-worth of water. Stir it all up, pop the lid on, then oven cook at 170C for about an hour.

  4. After cooking for an hour, the beans and veg should be starting to soften. Add the courgette and mushrooms, then continue to cook for a further 20 minutes.

  5. Now add the kale and cook for another half hour, or until all the veg is soft.

  6. Season to taste and serve.



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