Description
A hearty and nutritious mung bean and buckwheat stew flavored with aromatic spices and fresh vegetables.
Ingredients
Scale
- ½ cup diced onion
- 1 ½ tablespoon olive oil or coconut oil
- 1 tablespoon grated ginger
- 1 tablespoon chopped garlic
- 1 tsp whole mustard seeds
- 1 tsp turmeric powder
- ½ tsp cumin seeds or ground cumin powder
- ½ tsp coriander
- ½ tsp garam masala, more to taste
- ¼ –½ teaspoon chili flakes (optional)
- few twists of black pepper
- 1 tsp kosher salt
- ¼ cup dry split mung beans, split lentils (or use whole mung beans or whole lentils- soaked overnight)
- ½ cup buckwheat (kashi) or (soaked, brown basmati rice)
- 1 ½ cup water
- 1 cup veggie broth
- 2–3 cups chopped vegetables (like carrot, parsnips, celery, fennel bulb, cauliflower, broccoli)
- Optional Garnishes: cilantro or Italian parsley, lemon wedge, diced tomato for topping, microgreens, olive oil.
Instructions
- In a medium pot, saute onion in oil over medium high heat for 2-3 minutes.
- Reduce heat to medium add ginger and garlic, and saute a few minutes, until golden and fragrant.
- Add all the spices, pepper, salt and toast for a few more minutes, stirring.
- Add soaked mung beans and buckwheat or soaked brown rice.
- Add water, broth and 2 cups chopped veggies bring to a good boil.
- Cover. Turn heat to low, and let simmer for 20 minutes. Check for doneness.
- Continue cooking for 5 to 10 more minutes if necessary. Some rice takes longer, and if you do not pre-soak your whole mung beans, or brown rice, you will need to add more water, which will change the recipe proportions and flavor…so try to soak if possible.
- Once it is done, taste and adjust salt and seasonings to your liking. If you like a more “porridge-like” consistency, add more veggie broth.
- Spoon into bowls, top with fresh diced tomato, cilantro, and a pinch of salt and pepper, and a squeeze of lemon and a drizzle of olive oil.
Notes
- Soaking mung beans and brown rice can enhance texture and cooking time.
- Adjust spices and salt according to personal taste.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Indian
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 2 g
- Sodium: 400 mg
- Fat: 10 g
- Saturated Fat: 1 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 50 g
- Fiber: 12 g
- Protein: 15 g
- Cholesterol: 0 mg