Vegan Munggo: Mung bean soup, sample recipe from The New Fast Food cookbook
This easy Filipino inspired vegan soup recipe calls for cooked mung beans, tomato, and spinach.
The Veggie Queen™, Jill Nussinow, MS, RD, has taught hundreds of people how to use a pressure cooker.
Of course, you don't have to make this recipe in a pressure cooker. BUT! Every time I use my pressure cooker, I LOVE how quickly everything cooks and how tasty and colorful the food is.
Yield: 4 Servings
Total prep & cook time: 30 min., 90 min. with no pressure cooker
Nutrition Data Per Serving, 342 g: 239 cal, 42g carb, 2g fat, 759 mg sodium, 9g fiber, 14g protein, low Cholesterol, good source Iron, Magnesium, Potassium, Copper, Folate, Manganese. Estimated glycemic load 18
For me, mung beans don't get quite mushy enough when they go straight into the pressure cooker. So I soak them overnight - up to 24 hours - before cooking. I also bring them to a boil first and skim the foam before fastening down the lid for pressure cooking. Cooking time is the same, but the beans are much softer.
I also don't cook the mung beans in stock because I never have any on hand. Instead, I add a bay leaf and my favorite spices and herbs to the oil after the onion is sautéed. If I had stock, or even a bouillon cube, I'd use that as well as adding the spices.
Sprouted Mung Beans: After being soaked overnight, mung beans will start to sprout. If you'd like some sprouts, set some soaked beans aside, rinse, add to a shallow glass pan or dish, keep moist (a water sprayer works perfectly), and rinse off the skins when the tails are 1/4 - 1/2 inch long. It won't take long, maybe another 24 hours.
When I accidentally overcooked my mung beans, which are just fine in this dish, I added a teaspoon of curry powder to them after cooking. If you don't spinach but have baby bok choy, slice the stems and leaves. Add the stems to the pan when you add the onion and add the leaves at the end, cooking until wilted. It's equally as tasty as the original version.
I only started regularly cooking mung beans for my dog Bear in his last year of life. I combined them with brown rice. It made me decide to cook them on their own. They cook quickly without presoaking. You can also sprout them for a day or two and then cook them.
This dish came about after I posted on Facebook about what I might do with some overcooked mung beans that I made. My sister's childhood friend suggested making Mungo, a Filipino dish. I am sure that this version is untraditional but I like it. Thanks Lisa.
The Veggie Queen™, Jill Nussinow, MS, RD, has taught hundreds of people how to use a pressure cooker. Her new DVD - 'Pressure Cooking: A Fresh Look, Delicious Dishes in Minutes', and her book, 'The Veggie Queen: Vegetables Get The Royal Treatment' - are available at either The Veggie Queen or Pressure Cooking.
Question: I've never had mung beans. Perhaps the name always made me look at other fav foods, instead! lol! Are they comparable to anything else taste- and texture - wise? Are they sold with other dried beans? The recipe looks like I'd love it... but the unknown mung bean gives me pause! - Savvy Veg.
Answer: I’ve only ever found mung beans in Indian grocery stores and natural food stores in the bulk sections. Taste wise, they are mild, similar to lentils, but more digestible. Texture when well cooked is creamy. They form their own gravy which is really nice. Adaptable to any kind of spicing.
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