Nutrient-Rich Mung Beans: A Health Boosting Addition to Your Diet!
As I was looking for dinner inspiration in the pantry, I saw a forgotten jar of dried mung beans. Now, if you’re yet to come across these, they are very small, dark green oval-shaped legumes.
Mung beans, originate from South Asia, and have an impressive nutritional content. Like most beans, they are a powerhouse of plant-based protein and fibre, essential for maintaining muscle health and supporting digestion. Additionally, mung beans are rich in vital vitamins and minerals such as folate, iron, magnesium, and potassium, all crucial for various bodily functions. Mung beans also contain antioxidants like flavonoids and phenolic acids, which help combat inflammation and protect against chronic diseases.
Unlike most dried pulses, mung beans can be cooked quite quickly, without the need to be soaked overnight, so these were perfect to pop in the slow cooker and leave for a while whilst I created a use or two for them.
The Mung Bean Daal Recipe
Mung beans are usually available at your local health food store or refill store. They can almost always be found at Asian supermarkets and are often readily available at most larger major supermarkets. Besides the beans, you need garlic and cumin, then tinned tomatoes and any other veg you’d like to add in (I used leek instead of onion, and mushrooms as they needed using up).
Daal using mung beans and vegetables to create a nutritious meal with this store cupboard ingredient.
- 2 mugs dried mung beans
- 1 small leek or onion (thinly chopped and diced)
- 4-5 medium mushrooms (or other veg of choice) (roughly chopped)
- 1 x 400g tin tomatoes (or chopped tomatoes for ease)
- 1 x 400g tin water
- 1/2-1 teaspoon garlic granules
- 1 teaspoon ground cumin
- salt to taste
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Prepare your mung beans. Wash well (a sieve is great for this). You can pre-soak them if you wish which will speed up cooking. Either add the washed beans to a large pan of boiling water and boil for approximately 30 minutes or add to a slow cooker with water and cook on high for 4-5 hours until soft. Once cooked, drain, rinse, drain, then they're ready to use.
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In a large pan (a wok pan is ideal), add your chopped leeks (or onion). You can use oil if needed. Cook for a couple of minutes, then add your mushrooms or other chopped vegetables. Cook for a further 2-3 minutes until the vegetables are just starting to change colour.
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Add the pre-cooked, washed and drained lentils, then the tomatoes and top up the liquid with a can full of water (this also gets all the last bits of tomato out of the can). Mix it all together and on a medium to high heat, bring to just below boiling.
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Turn the heat down to a simmer and add the garlic and the cumin. Mix in, then allow the daal to reduce until it is a nice thick consistency. Do a taste test and season with more spice and ' or salt if needed. Remove from the heat and serve.
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Enjoy!
What do I need?
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Serving
Serve your daal hot with brown rice or another favourite grain, or make your own naan to scoop it up with. You could add a salad, or some raita, or even serve over a jacket potato. Why not make a few other items such as a vegetable curry or lentil pakoras and make your own Indian style fake-away.
Storing
This daal can be stored in a sealed container in the fridge for up to five days but please note that the flavour will generally develop more on storing. If the liquid starts to separate, once heated this will incorporate itself back in and you may find you need to add a bit more water to get it to the desired consistency. This daal can also be portioned up and frozen for up to 3 months – just remember to label and date.
Sharing
Have you tried mung beans before? Have you added them to your shopping list already? This daal is a great dish for sharing, especially as it makes quite a large panful! You could even add some flaked (or fresh) chilli’s on the side for those who like their food hotter!
As always, I love hearing about any recipes of mine you try, any ideas you adapt or suggestions you have for future recipes. Feel free to share my recipes and any photos ensuring you tag me @LifeDietHealth or using #LifeDietHealth on Instagram, Pinterest, Facebook or X.
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I hope to speak with you soon
Laurena x
