Mung Bean Stew (Kitcheree)

by Simla on October 4, 2010

Comfort food at its best: warming, filling, soothing… and healing, cleansing. Super easy to make. Freezes well for those days you don’t feel like cooking but just want to curl up on the couch with a steaming bowl of goodness.

One of our favorites recipes, straight from my kitchen.

Prep time: 20-25 minutes

Cook time: 45-60 minutes (with minimal attention required)

Serves 8, or several variations of meals for 2 people over 2-3 days. Serve alone as a meal in a bowl with a piece of bread or with any whole grain for a hearty meal (e.g. brown rice, quinoa, wild rice, whole wheat or brown rice pasta, etc.)

Remember to soak your mung beans ahead of time, either overnight in cold water or the morning of, using hot water.

Ingredients

5 TBS extra virgin olive oil

1 large yellow onion, peeled and cut into bite-size chunks

1 large carrot, sliced into bite-size pieces – no need to peel, just scrub under water

1 large leek, its white and tender green parts washed and sliced into 1 cm slices

1 medium yam or sweet potato, scrubbed, diced (with skin on) into bite-size pieces

1 cup mung beans, soaked overnight or at least for 4 hours, washed and drained

1 bunch dark leafy greens, washed and sliced / torn into bite-size pieces

(any kind of greens will do: kale, mustard greens, beet greens, etc.)

6-10 medium garlic cloves, whole

1 TBS of fresh gingerroot, diced.

5-6 cups vegetable or chicken broth (Mineral Bone Broth is ideal for this) + filtered water as needed during cooking

A hearty sprinkle each of allspice, nutmeg, cinnamon, coriander

2 teaspoons Turmeric

2 tsp Cumin

Additional filtered water, as needed

Sea salt & pepper to taste

Directions

  1. Warm olive oil in a large pot and start cooking onions & carrots & leeks & garlic cloves on medium heat for 5 minutes. Stir to prevent burning.
  2. Add yam /sweet potato and any other starchy veggies and stir for 2-3 more minutes.
  3. Add mung beans, stir together.
  4. Add vegetable broth plus enough filtered water to cover the full pot of veggies plus 2 inches over. Stir in all herbs & spices EXCEPT FOR THE SALT.
  5. Cover with lid, bring to a boil, give it a good stir, and let it cook on low/medium heat for 40-60 minutes at a hearty simmer. Check every 20 minutes, stir & see if it needs more water.
  6. Add greens and SALT in the last 10 minutes before you turn off the heat.
  7. Test done-ness by making sure beans are cooked through. Turn off heat and serve anytime.

Fantastic served over whole grains such as quinoa, millet, brown or wild rice mix, or whole wheat or brown rice pasta.

If you’re warming up a frozen portion, I highly recommend warming it up on the stovetop vs. the microwave. Microwaving has been reported to change the protein structure of foods… and you don’t want that in your body.

Variations

Enjoy!

***
If you share this recipe, please include this blurb with it:

This recipe is shared with you courtesy of Simla Somturk Wickless, MBA, CHC, CNE, and founder of Delicious Health, Inc., a health, nutrition, and lifestyle consultancy whose mission is to transform busy bodies into healthy, balanced beings (TM). Learn more about Delicious Health at www.enjoydelicioushealth.com or www.delicioushealthblog.com. Have a deliciously healthy day!

{ 1 comment… read it below or add one }

Jess Webb October 5, 2010 at 10:25 am

Hi Simla!

Just found you through Savor the Success and wanted to say hi. :) LOVE the sound of this recipe and have printed it off to try later this week. Now that winter is on it’s way, I’ll be wanting some nice hot meals and this looks perfect! :D

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