Green Mung Bean Veggie Stew Recipe | Banyan Botanicals

Supporting Your Ayurvedic Lifestyle

 

Green Mung Bean Veggie Stew Recipe

posted in Recipes & DIY
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Enter your kitchen like a temple and allow cooking to be a nourishing meditation for your mind and body! I like to play devotional music or chant while I cook, and treat each movement like I would my daily spiritual practice (sadhana). EnJOY the process, the aromas, and the flavors as well as the cleansing and healing benefits of this delicious, nourishing stew.

Ingredients:

  • 1 cup green mung beans (+ purified water for soaking)
  • 1 tablespoon Kitchari Spice Mix
  • 1–2 tablespoons raw, unfiltered apple cider vinegar
  • 4­­–5 cups fresh organic bone broth, vegetable broth, or purified water
  • 1 tablespoon organic ghee (or coconut or avocado oil)
  • ¼ cup fresh ginger root, shredded or minced
  • ⅛ cup fresh garlic, minced (about 5 to 6 cloves)
  • 5 cups shredded mixed vegetables, like parsnips, yams, red or gold beets, zucchini, carrots, fennel bulb or any of your favorites! Sweet veggies give the broth a wonderful sweet flavor. Also, I like to run these through a food processor for less prep time but you are welcome to chop your veggies if you prefer not to shred.

Directions:

Night Before:

Add 1 cup of dry mung beans into a medium pot and cover with purified water. Turn heat on high and cover until just before it boils. Turn the heat off, add 1 tablespoon of apple cider vinegar, stir and cover to let soak on stove overnight.

Optional:

If foam appears on the top, you can drain water, rinse, and repeat until there is no more foam. Then add apple cider vinegar and soak overnight. This process drastically reduces the gassy effects of pulses and can be used for all different kinds.

 

Optional Homemade Broth:

In a crockpot overnight, place organic chicken bones (or mixed veggies), covered with purified water, 1 tablespoon apple cider vinegar and turn on high setting for overnight or on low setting for up to 48 hours of cook time. In the morning, you can use your mineral rich broth as the base for your delicious mung stew! If you’re not using broth, you can always use water.

In the Morning:

Strain the mung beans and discard soak water.

In a large pot, place 1 tablespoon of ghee (or oil of choice), ¼ cup shredded/minced ginger, and ⅛ cup minced garlic, and sauté on medium-low heat stirring occasionally. Once the garlic starts to turn golden brown, add 1 tablespoon of Kitchari Spice Mix and stir. Let sauté for about 60 seconds or until the seeds start to pop (be careful not to burn the spices).

Add the strained mung beans and stir to coat with spices. Then add 4 cups of the bone broth straight from the crockpot if you made it the night before, or use other broth/water. Cover and bring to a boil, reduce heat and simmer on low for 30–40 minutes until the beans begin to split.

Add shredded veggies and up to 1 more cup of broth depending on how water-rich the veggies you use are (or how thick you like your stew). Simmer for 5 minutes.

Serve with a squeeze of lemon and sprinkle of hingvastak, avocado, chopped fresh herbs, or any of your favorite toppings.

 

Makes 4–6 servings