Mung Bean Casserole. vegan, delicious, nutritious

mung bean casserole ingredients,

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Mung Bean Casserole is one of the best vegan recipes – ever

This recipe for mung bean casserole is especially good for anyone transitioning to a plant-based diet.

For anyone struggling to think of what to serve for a special dinner. A dinner that everyone will enjoy, even the meat-eaters, this recipe is the one for you.

This mung bean casserole recipe that was recommended to us by a friend will be a total hit with all your friends.

There’s an added benefit. This flavoursome recipe will give you all the reassurance you need that your new vegan diet will have all the flavours you love.

This mung bean casserole is from a fantastic book

The book this recipe came from is Veggiestan by Sally Butcher.

To get your copy from Amazon click this link or use the link below.

The ingredients are packed with vitamins and minerals

Sharing a great meal with family and friends is a lovely way to connect with the people you love.

Preparing delicious food for ourselves and those we love is a pleasure. It’s even better when we know that the food we prepare is packed with good nutrition and will help us to stay healthy.

Mung bean casserole uses ingredients packed with vitamins and minerals.

Onions. Onions contain vitamin A to help keep your immune system healthy. Vitamin B6 To help your body use stored energy. B9 that supports the production of healthy red blood cells, vitamin C, and E for skin health. And they are a good source of antioxidants

Mung Beans. Mung beans contain a number of the B vitamins that play a vital role in maintaining your health. B vitamins have a direct impact on your brain function, turning your food into energy and helping to prevent infections and supporting cell health.

Chilli Peppers. Chilli peppers contain vitamins B9 and C. Chillies also contain the mineral magnesium needed to form protein and to maintain and repair your DNA. That’s in addition to supporting muscle function and regulation of the nervous system.

Potatoes. Potatoes are a good source of potassium that supports blood pressure, cardiovascular health, bone and muscle strength.

For more on nutrition

I enjoy learning about nutrition and what foods we should incorporate into our diet. Regardless of if that diet includes meat or is plant-based.

Find out more on my Nutrition page.

mung bean casserole ingredients,
Yield: Serves 6

Mung Bean Casserole

Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes

This recipe is taken from Veggistan by Sally Butcher - with some small changes.

This casserole may well be vegan but it packs taste and is a really delicious recipe.

Mung beans are actually a pea and they are a valuable source of protein for the vegetarian and vegan diets. They don't need to be pre-soaked which is a bonus.

Some of the ingredients may be new to you and not something you'll have in your store cupboard. But as this is such a great recipe that you'll make more than once, I don't think they'll go to waste.

Ingredients

  • 1 tbsp olive oil
  • 1 tsp funugreek seeds
  • 1 tsp cumin seeds
  • 3 garlic cloves - minced
  • 2cm/3/4 inch piece fresh ginger - peeled and chopped
  • 4 green chillies - chopped
  • 1 large onion - chopped
  • 2 peppers any colour - deseeded and chopped
  • 2 medium potatoes - peeled and cut into cubes
  • 1 tsp ground turmeric
  • 350g/12ox/2 cups Mung beans - washed and sorted
  • 1 litre/13/4 pints/ 4 cups of low-salt vegetable stock
  • 500g/1lb 2oz fresh spinach - washed and roughly chopped
  • 3 tomatoes - cut into chunks
  • Juice of 2 limes
  • Salt to taste
  • A little chopped fresh coriander

Instructions

  1. To 'sort' the Mung beans you slowly pour the beans into a large bowl and as you pour, examine the beans carefully. Sometimes bags of dried beans can have small rocks and other inedible debris mixed in. Remove any suspicious-looking beans as well. Old, wrinkled beans won't soften well.
  2. The heat of your dish is a matter of taste. If you don't like very hot food, remove the seeds from the chillies.
  3. Heat the olive oil in a heavy-bottomed pan
  4. Sprinkle in the fenugreek and cumin seeds and cook for 1 minute
  5. Add the garlic, ginger, chilli, onion and peppers and cook until the onion is translucent, stirring regularly
  6. Add the potatoes with the turmeric and cook for 2 minutes
  7. Stir in the Mung beans and add the vegetable stock
  8. Bring to the boil and then turn the heat down to the simmering point and leave for 45 minutes, or until the beans are cooked
  9. Add the spinach and tomatoes and allow them to bubble merrily together for a further 10 minutes
  10. Add the lime juice and season to taste
  11. Sprinkle with the coriander and serve in deep, warmed bowls

Notes

To Serve


We eat this lovely casserole with fresh crusty bread but rice is a good choice as well.

Healthy Eating


Onions. Onions contain vitamin A to help keep your immune system healthy, vitamin B6 To help your body use stored energy, B9 that supports the production of healthy red blood cells, vitamin C, and E for skin health. Onions are also a good source of antioxidants

Mung Beans. Mung beans contain a number of the B vitamins that play a vital role in maintaining your health. B vitamins have a direct impact on your brain function, turning your food into energy and helping to prevent infections and supporting cell health.

Chilli Peppers. Chilli peppers contain vitamins B9 and C. Chillies also contain the mineral magnesium that your body needs to form protein, maintain and repair your DNA, muscle function and regulation of the nervous system.

Potatoes. Potatoes are a good source of potassium that supports blood pressure, cardiovascular health, bone and muscle strength.

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Nutrition Information

Yield

6 servings

Serving Size

1

Amount Per Serving Calories 230Total Fat 3gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 2gCholesterol 0mgSodium 302051mgCarbohydrates 45gFiber 10gSugar 13gProtein 9g

Nutritional information is provided for guidance only.

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