Hearty Mung Bean and Lentil Stew

This hearty and rustic stew features mung beans, broccoli leaves, and carrots. For an extra protein boost, consider adding sautéed tofu if desired. Here are some tips to facilitate prep time for this delightful dish…

To prepare the mung beans, soak them overnight. In the morning, just before breakfast, drain the beans in a colander, rinse them, return them to the pot, add fresh water, and allow them to cook uncovered to prevent overflow.

While the beans soften, you can attend to other tasks. Cooking takes about 30 to 40 minutes, so set a timer to alert you when it’s time to check. Once cooked, turn off the heat; the major task is done before lunch prep. I prefer not to use a pressure cooker, as it can compromise the food’s structure; I believe in cooking with love, not pressure.

Freshly cooked food is always my preference over canned options, as canned foods often lack energy and can drain your vital force. Eating fresh food daily provides more vital energy and nutrients!

A tip from macrobiotic cooking: adding a slice of wakame algae can help beans soften faster and remove toxins. If you don’t have wakame, consider adding a pinch of baking powder while soaking overnight. An hour before lunch, the beans will be ready to prepare in about 30 minutes. Follow the recipe below or create your own version of this soft bean lentil stew. Believe me; everyone will love it.

Print Recipe

Hearty Mung Bean and Lentil Stew

Dinner – European

By Dada Shivananda – Serves: 4

Prep Time: 10 minutes – Cooking Time: 45 minutes – Total Time: 55 minutes

Hearty Mung Bean and Lentil Stew is a simple, delicious, and nutritious dish that surpasses any takeaway dinner. Made with all-natural ingredients, this stew is quick, easy, and enjoyable to prepare, making it perfect for busy weeknights.

Ingredients

• 1 cup mung beans, soaked overnight
• 2 medium carrots, cubed
• 1 tablespoon coconut oil (ghee optional)
• 1 teaspoon turmeric powder
• 1 teaspoon freshly crushed cumin seeds
• 1 teaspoon freshly crushed coriander seeds
• 1/2 teaspoon nutmeg
• 1 thumb-sized piece of ginger, finely grated
• 6 stems of broccoli with leaves

Instructions

1

Soak the mung beans in water overnight. Drain and cook in a pot of boiling water for about 30 to 45 minutes or until soft.

2

In a saucepan over medium heat, sauté the ginger along with all spices in coconut oil for 1 minute.

3

Pour the sautéed spice mix into the cooked mung beans. Add the cubed carrots and broccoli, and mix gently.

4

Stir in the finely chopped fresh coriander leaves.

5

Remove from heat and serve in a bowl, optionally with a side of tapioca.

Nutrition

• 300 Calories
• 45g Carbohydrates
• 10g Fat
• 12g Fiber
• 15g Protein
• 5mg Sodium

Notes

For a heartier meal, consider adding boiled pasta if you are not following a low-carb diet. Alternatively, add more vegetables for additional nutrition.