Mung Bean & Coconut Curry

September 30, 2020

Mung Bean and Coconut Curry! This easy vegan curry is packed with Indian flavours, coconut milk, cilantro, and lime. It’s incredibly easy and can be made in the Instant Pot or on the stove top.

Course Main Course, Soup Cuisine Indian

Keyword Curry
Prep Time 20 minutes

Cook Time 40 minutes

Total Time 1 hour


Servings 6 Calories 392kcal Author Katie Trant from heynutritionlady.com

INGREDIENTS:

  • 4 Tbsp canola oil or other neutral-flavoured oil (optional). I used 1/4 cup veggie broth.
  • 1 Tbsp whole cumin powder
  • 9 cloves garlic crushed (about 3 Tbsp minced garlic)
  • 14 oz can crushed tomatoes
  • 1 1/2 Tbsp freshly ground ginger
  • 1/2 medium yellow onion
  • 2 Tbsp ground coriander
  • 1 tsp yellow Curry
  • 1 (14oz) can organic chickpeas
  • 1 tbs paprika
  • 1 tbs garlic powder
  • 1 tsp sea salt
  • 1 tsp cayenne pepper
  • 4 cups water (3 cups for instant pot)
  • 1 cup mung beans picked over for stones and well rinsed
  • 14 oz can coconut milk. I used 14 oz soy milk.
  • 1-2 medium limes juiced
  • 2 cups frozen spinach
  • 1/2 cup dried cilantro

INSTRUCTIONS:

STOVE TOP INSTRUCTIONS

  • In a large pot (I like to use my Dutch oven) heat the cooking oil over medium-high heat. You can sauté with veggie broth instead.
  • Add the onion, celery, and cook for about 1 minute, until they just begin to soften.
  • Add the garlic, and sauté for 3-4 minutes until it has browned, but watch it very carefully so that it doesn’t burn.
  • Add the crushed tomatoes and stir to combine, then add ginger, paprika, garlic powder, coriander, cumin, salt, dried cilantro, Curry, and cayenne.
  • Sauté this mixture for 5 minutes, stirring frequently.
  • Add the water, chickpeas, and mung beans. Increase the heat to high and bring the mixture to a boil, then reduce to low, cover, and simmer for 30 minutes, stirring the mixture once or twice.
  • Taste a few mung beans to make sure they are cooked. If they are, stir in the coconut milk (soy milk) and increase the heat to medium-high.
  • Once the curry comes to the boil turn off the heat. Stir in the spinach and the juice of one lime. Taste and decide whether you’d like to add the second lime as well.
  • Serve hot.

INSTANT POT INSTRUCTIONS:

  • Using the sauté function, heat your Instant Pot on normal heat. Add the cooking oil (or sauté with veggie broth). Add the onion, celery, and sauté for 1 minute.
  • Add the garlic, and sauté for 3-4 minutes until it has browned, but watch it very carefully so that it doesn’t burn.

• Add the crushed tomatoes and stir to combine, then add ginger, paprika, garlic powder, coriander, cumin, salt, dried cilantro, Curry, chickpeas, and cayenne. Sauté this mixture for 5 minutes, stirring frequently.

• Add 3 cups of water and the mung beans. Place the lid on your Instant Pot and put on manual pressure cook HIGH setting for 20 minutes. It should take about 15 minutes to come to pressure.

• Allow the pressure to release naturally (this should take about 20-30 minutes) and remove the lid once safe.

• Stir in the coconut milk (soy milk), spinach, and lime juice. Serve!

NOTES:

  • Nutrition values are an estimate only
  • For Instant Pot reduce the water to 3 cups

• I recommend that you serve it with the Easy Vegan Naan Bread Recipe in yesterday’s blog. It is very easy to make, and is delicious!

NUTRITION:

Calories: 392kcal | Carbohydrates: 33g | Protein: 11g | Fat: 26g | Saturated Fat: 14g | Sodium: 503mg | Potassium: 892mg | Fiber: 8g | Sugar: 7g | Vitamin A: 445IU | Vitamin C: 15mg | Calcium: 109mg | Iron: 5.4mg

How did you change the recipe? Please share an it in the comments. Thank you for sharing!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s