Mung beans are much prized among bean enthusiasts for their digestibility. Mung beans are a great source of protein, healthy carbohydrates, fiber, and can be used in a variety of dishes, one of the most popular being Kichadi, a classic combination of rice, beans and vegetables.
Here’s a basic recipe:
- 1/2 cup of dry green mung beans
- 1/2 cup of dry mung dal (split yellow)
- 1 cup high quality Indian Basmati Rice
- 6 cups water
- 6 cups assorted vegetables such as carrots, zucchini, yam,, kale, with cilantro for garnish
- 2-3 tablespoons ghee
- 3 lobes of garlic minced
- 2-inch piece of fresh ginger root, minced
- 1 tablespoon turmeric
- 1 and 1/2 tablespoons cumin
- 1 tablespoon black mustard seeds
- 1 tablespoon fennel seeds
- 1 tablespoon mustard seeds
- 2 teaspoons ground coriander
- 1/2 teaspoon fresh cracked pepper
- Himalayan pink sea salt (or regular sea salt)
- 1 stick of Kombu (or other dried seaweed)
- a few curry leaves if available
- 1/2 teaspoon of ground cinnamon
Wash the mung beans and soak them in water overnight for four to eight hours. Drain and rinse again. In a large skillet or wok, melt the ghee (or coconut oil) until it’s in liquid form.
Add the seeds to the ghee and saute until they begin to pop. Add the spices, ginger, garlic, leaves, rice and beans to the mix. Quickly coat the rice and beans with the spices and seeds without letting anything burn. Slowly add in the water.
Add the kombu and vegetables and stir up the pot. Bring to a boil. Lower heat, cover and cook for about an hour. Add the salt to taste only in the last few minutes of cooking and garnish with cilantro. You may wish to replace the salt with tamari and/or teaspoon or three of miso.