Mung Bean Vegan Stew

February 15, 2021

This easy vegan stew is packed with fresh vegetable, and Indian spices. It can be made in the Instant Pot, or on the stovetop. It’s very easy to make, and incredibly hearty!


Course: Main Course, Stew

Cuisine: Indian

Keyword: Stew


Prep Time: 20 minutes

Cook Time: 40 minutes

Total Time: 1 hour
Servings: 6

Calories: 392kcal

Author: insinspired by Katie Trant from heynutritionlady.com. I changed it into a stew & added ingredients.

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 Turmeric
  • 1 (14oz) can red beans, I used freshly homemade red beans in the instant pot
  • 1 tbs paprika
  • 1 tbs garlic powder
  • 1 tsp sea salt
  • 1 tsp cayenne pepper
  • 4 cups veggie broth
  • 2 cups of water
  • 1 cup mung beans picked over for stones and well rinsed
  • 1-2 medium limes juiced
  • 1 cup fresh kale, chopped
  • 1/2 cup fresh spinach, chopped
  • 1/2 cup fresh arugula
  • 1/2 cup dried cilantro
  • 3 celery stalks, chopped
  • 3 medium carrots, chopped
  • 2 tablespoons tomato paste
  • 1/2 green bell pepper
  • 1/2 red bell pepper
  • 1/4 teaspoon of fresh ground black pepper
  • 1/4 teaspoon salt, optional

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, pepper, dried cilantro, turmeric, coriander, and cayenne.


• Sauté this mixture for 5 minutes, stirring frequently.


• Add the two cups water, veggie broth, red beans, 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.


• Once the stew comes to the boil turn off the heat. Stir in the greens (kale, arugula, & 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, turmeric, coriander, and cayenne. Sauté this mixture for 5 minutes, stirring frequently.

• Add water, veggie broth, greens ( arugula, kale, & spinach), 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. • Add lime juice. Serve!


NOTES:

• Nutrition values are an estimate only.


• I recommend that you serve it with the Easy Vegan Naan Bread Recipe in a previous 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 modify this recipe? Please share an it in the comments. Thank you for sharing!

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