Mung Bean Stew

Hearty, wholesome, and brimming with flavor, this Mung Bean Stew is the perfect comfort food for any season. Packed with plant-based protein from tender mung beans and nutrient-rich vegetables like carrots, celery, and spinach or kale, this vibrant stew is seasoned with warming spices like turmeric, cumin, and paprika for a subtle kick of earthy flavor. Simmered in a savory vegetable broth and finished with a splash of zesty lemon juice, this one-pot meal is as nourishing as it is satisfying. Ready in under an hour (with just 15 minutes of prep!), it's ideal for busy weeknights yet impressive enough for a cozy dinner with friends. Serve it with crusty bread, fluffy rice, or simply on its own for a delightful, vegan-friendly meal that's sure to leave everyone craving seconds.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup dry mung beans
• 4 cups water
• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 medium carrot, diced
• 2 celery stalk, diced
• 2 medium tomatoes, chopped
• 3 cups vegetable broth
• 1 teaspoon turmeric powder
• 1 teaspoon cumin powder
• 1 teaspoon paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 cups spinach or kale, chopped
• 1 tablespoon lemon juice
• 2 tablespoons fresh cilantro, chopped (optional)

Directions

Step 1

Rinse the dry mung beans in cold water and soak them for at least 2 hours or overnight. Drain before cooking.

Step 2

In a large pot, combine the soaked mung beans with 4 cups of water. Bring to a boil, then reduce the heat to a simmer. Cook for 20-25 minutes until the beans are tender but not mushy. Drain and set aside.

Step 3

In the same pot, heat the olive oil over medium heat. Add the diced onion and cook for 3-4 minutes until softened.

Step 4

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 5

Add the diced carrot and celery, cooking for 5-6 minutes until they begin to soften.

Step 6

Stir in the chopped tomatoes and cook for another 3-4 minutes until they release their juices.

Step 7

Add the vegetable broth, cooked mung beans, turmeric powder, cumin powder, paprika, salt, and black pepper. Stir well to combine.

Step 8

Bring the stew to a gentle boil, then reduce the heat to low and let it simmer for 15 minutes to allow the flavors to meld.

Step 9

Stir in the chopped spinach or kale and cook for 2-3 minutes until wilted.

Step 10

Remove the pot from heat and stir in the lemon juice for brightness.

Step 11

Serve the mung bean stew hot, garnished with fresh cilantro if desired. Enjoy with crusty bread or over rice for a complete meal.

Nutrition Facts

Serving size	2645.8 grams (2645.8g)

Amount per serving	% Daily Value*
Calories	1421

Total Fat 39.00g	50%
Saturated Fat 6.70g	34%
Polyunsaturated Fat 4.80g
Cholesterol 0mg	0%
Sodium 4411mg	192%
Total Carbohydrate 212.40g	77%
Dietary Fiber 54.70g	195%
Total Sugars 41.50g
Protein 70.90g	142%

Vitamin D 0IU	0%
Calcium 735mg	57%
Iron 25mg	141%
Potassium 6069mg	129%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 23.6%

Protein: 19.1%

Carbs: 57.2%