Spiced Mung Bean Stew
Hayley Stobbs, RNCP
This blend of Asian and North American ingredients satisfies taste buds with a mosaic of curry and barbecue flavours. Wholesome and satisfying, this stew tastes great over rice.
1/2 cup (125 mL) dried mung beans
2 cups (500 mL) boiling water
1 Tbsp (15 mL) butter
2 cloves garlic, minced
1 medium onion, diced
1 large carrot, chopped
1 small red bell pepper, chopped
1 cup (250 mL) cold water
1 medium yam, cubed
3 oz (90 mL) tomato paste
1 Tbsp (15 mL) miso paste
2 Tbsp (30 mL) blackstrap molasses
1 tsp (5 mL) palm sugar or other natural sweetener
Juice of 1 lime, freshly squeezed
1 Tbsp (15 mL) each dried cilantro leaves and oregano
1/2 tsp (2 mL) each dried cumin, coriander, turmeric, and ginger
1 tsp (5 mL) pumpkin seeds for garnish
Rinse dried mung beans and add to boiling water. Decrease heat to a light boil and simmer, covered, for one hour.
Heat butter in large saucepan over medium heat. Saute garlic, onion, carrot, and red pepper for about 10 minutes. Add water, yam, and cooked mung beans. Simmer for 10 minutes, covered.
Meanwhile, whisk together remaining ingredients. Stir mixture into pot; simmer, covered, for an additional 10 minutes or until liquid slightly reduces.
Garnish with pumpkin seeds and serve over brown rice.
Serves 6.
Each 1 cup (250 mL) serving contains: 194 calories; 7 g protein; 4 g total fat (2 g sat. fat, 0 g trans fat); 35 g carbohydrates; 6 g fibre; 222 g sodium
Source: "Soul Warming Winter Soups", alive #339, January 2011
