Mung Bean & Sweet Potato Casserole
I haven’t really done a proper bean post before and one of my favourite beans are…. mung beans. I actually think they’re really sweet and cute, and they do taste amazing too. A wonderful trait about mung beans is that they are easier to digest compared to larger beans and you don’t need to soak them for hours. You can just pop them in and let them cook for about 45 minutes. Hurray! So what’s the scoop on mung beans, you ask? Well, for starters, ancient China used mung beans for detoxifying the body, so a high five to the Chinese on that one. Mung beans are high in soluble dietary fibre. What’s soluble dietary fiber you say? Here’s Soluble Fibre 101: Dietary fiber refers to certain food particles that cannot be digested. Dietary fiber comes in two forms: soluble and insoluble. Insoluble fiber aids in normalizing bowl movements, but it does not do much for lowering blood pressure. Soluble fiber when mixed with water in the digestive tract will form a gel-like material, which in turn aids in supporting essential bodily functions. And foods rich in soluble dietary fibres have been show to help lower the bad cholesterol (LDL). So, another high five there. Let’s get started on creating this delicious dish!
- 1 tbsp coconut oil
- 1 tsp fenugreek seeds
- 1 tsp cumin seeds
- 1 tsp turmeric
- 3 cloves garlic
- 1 inch ginger, grated
- 4 green chilies, sliced
- 2 small onions, diced
- 2 red bell peppers, chopped
- 2 sweet potatoes, 1 1 /2 chunks
- 350 g mung beans
- 1 litre vegetable stock
- 400 g spinach
- 3 large tomatoes, chunked
- Heat the coconut oil in a large pan. Once the oil has melted, stir in the fenugreek seeds and cumin for about 2 minutes until you smell the lovely frangrance of the spices. Add in the garlic, ginger, chillies, onion and red peppers, sauté until the onion is soft.
- Toss in your chunked sweet potatoes and top with the turmeric for about 2 minutes. Then you’re ready to stir in the mung beans and the vegetable stock.
- Bring to the boil and then let simmer for about 45 minutes or until the beans are cooked.
- Lastly, add in the spinach and the tomatoes until both are soft but not over cooked – again, about 7-10 minutes.
- Season with your limes, sea salt and black pepper. This dish is incredibly filling so you probably won’t need any grain to go with it!