Mung Bean & Linseed Bolognese
Mung bean and linseed bolognese makes a great whole food plant based (WFPB) meal. No oil, loads of veggies and a great way to include linseed (aka flaxseed) in your diet.
This recipe is very similar to my lentil bolognese, though I use dry mung beans instead of the lentils. Mung beans require an overnight soak but, after a soak, they cook quite quickly.
The recipe here is for a very basic bolognese. You can add plenty more vegetables to the dish if you like. Veggies such as butternut squash, aubergine, courgette and pepper all work well, and need to be added at the same time as the soaked mung beans. Leafy greens, such as spinach, kale or chard, need to be added once the beans are cooked. You only need to cook these greens for a few minutes to allow them to wilt.
Linseed adds healthy fats, plus it thickens the sauce and adds flavour. You need to use milled linseed: I’d go with milled sprouted linseed. Unfortunately my tum doesn’t tolerate much linseed. As an alternative you can use ground walnuts instead: simply grind the nuts in a pestle and mortar and add them to the bolognese just before serving.
Free from: nut
Gluten, wheat free: use suitable pasta
Soya, yeast free: omit soy sauce
This is a vegan recipe
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- 1/2 cup dry mung beans
- 1 tsp soy sauce (optional)
- 1 onion
- 1 stick of celery
- 1 carrot
- 2 cloves garlic
- 1 tin chopped tomatoes
- 3 good handfuls mushrooms
- 1 tsp Italian seasoning
- salt and black pepper (to taste)
- 1 tbsp milled linseed
Wash the mung beans. Soak in plenty of water overnight.
Chop the vegetables.
Add the onion, celery and garlic to a non stick pan with a splash of water and the soy sauce if using. Turn the heat to medium and cook until the vegetables are soft, stirring lots. Add the carrot and continue to water sauté until it is soft too. If the pan starts to dry out at any time then add a little more water.
Drain the mung beans and add them to the pan along with the tinned tomatoes, mushrooms and the Italian seasoning. Simmer for about 30 minutes or until the beans are soft. Stir from time to time and if the sauce starts to dry out then add more water.
When the mung beans are soft, season to taste.
Stir through the linseed then serve with whole grain pasta.