One-Pot Coconut Mung Bean Stew
One-Pot Coconut Mung Bean Stew- made with creamy coconut milk, this healthy mung bean stew is simple to make and packed full of comforting flavor.
Mung beans seem to be the forgotten legume in western society. In fact, I don’t think I’ve ever seen them on a menu here in the U.S.
However, they are well known in the Ayurvedic community as one of the most nutrient dense sources of plant-based protein. Not only are they high in amino acids but they also offer an immune-boosting punch of antioxidants, magnesium, potassium, iron, zinc, B vitamins, folate and fiber. They’re like little green power houses.
Coconut Mung Bean Stew Ingredients
- Mung Beans– I usually buy mung beans in the bulk section at my local health food grocery store. They are most affordable that way, but if you don’t have a health food store nearby, you can also buy them online. I highly recommend soaking the beans overnight to help break down the phytic acid so that they are easier to digest and absorb nutrients from.
- Onion, Garlic and Carrots– This trio creates a base for the stew, providing savory flavor and a subtle hint of sweetness from the carrots.
- Jalapeno and Ginger– To some people jalapeños have a reputation for being spicy but if you remove the seeds and sauté them then they are very mild and add more depth than spice. Fresh ginger also adds a touch of flavor while also increasing the anti-inflammatory properties of the stew.
- Ground Cumin and Sea Salt– Between the carrots, coconut milk and ginger the stew lends a little towards the sweet side. Ground cumin and fine sea salt add more savory to help balance the sweet.
- Coconut Milk– Full fat coconut milk is what gives this recipe it’s rich and creamy texture. I wouldn’t make it without it but if you’re absolutely opposed to coconut milk you could replace it with homemade cashew or almond milk instead. I say homemade because you’ll want milk that isn’t watered down so that it still has a nice creamy texture.
- Lime or Lemon Juice– Added at the end of cooking, fresh citrus adds just a bit of sour to balance out the sweetness from the coconut milk.
How to Make Coconut Mung Bean Stew
I know you guys hate doing the dishes as much as I do so we’re keeping things simple by cooking everything in just one pot! Hallelujah.
- The base vegetables get cooked in warm coconut oil with salt and ground cumin for about 5- 10 minutes, just until they are tender.
- Next we add the soaked and rinsed mung bean along with the coconut milk and vegetable broth. Bring to a boil, reduce to a simmer, and cook for about 15-20 minutes, until the mung beans are softened.
- To finish we squeeze in fresh citrus juice, garnish with cilantro (totally optional for the cilantro haters out there) then serve warm and enjoy!
This mung bean stew is perfect for the lingering cool days we have left of spring. I hope you enjoy it as much as we do!
Want more cozy one-pot meals? Try on of these:
One-Pot Coconut Mung Bean Stew
- 1 tablespoon coconut oil
- 1 onion, finely chopped
- 3 garlic, minced
- 2 carrots, finely chopped
- 2- inches fresh ginger, minced
- 2 jalapeños, cored and finely chopped
- 1/2 teaspoon salt
- 1 teaspoon ground cumin
- 1 cup dried mung beans, soaked overnight
- 1 cup vegetable broth
- 1 13.5oz canned coconut milk
- 1/4 cup chopped fresh cilantro
- juice of 1 lime or lemon
- In a large pot, warm the oil over medium heat. Add the onion, garlic, carrots, ginger, jalapeño, salt, and cumin. Stir to combine and cook for about 5 minutes, until onion is soft.
- To the pot, add the soaked mung beans (after straining them). Pour in the coconut milk and vegetable broth then bring to a boil. Cook for 15-20 minutes, until mung beans are softened. Squeeze lime juice over top. Serve warm with cilantro and/or rice and enjoy!