A hearty, filling and easy to make stew. Vegan, gluten-free, refined sugar-free, nut-free.
Super healthy, with only whole natural plant foods that keep you trim and healthy.
No junky sugars or oil to spoil your healthy diet!
The mung beans give the stew a distinctive and jucier feel that we like very much.
Might look a bit complicated but it is not.
Make a big batch and forget about cooking in the next couple of days.
We can’t get enough of this stew, really!
Optimized for Health and Weight-loss
It’s a 100% whole natural plant food dish that by default is the best you can eat.
Mung beans and peasare healthy plant protein and resistant starch-rich, which makes them perfect for your microbiome health.
The beans, peas, corn, and the buckwheat provide a great souce of complex carbohydrates, which keep your blood sugar levels steady, keep you full for longer and stop you from overeating.
The broccoll/cabbage and onions/garlic are rich in isothiocyanites/organosulfurs respectively as well as antioxidants which fight free-radical damage from the toxic environment that we happen to live in.
Mint, savory, paprika, cumin, , fresh parsley, black pepper and Garam Masala, spinach and celery also add to the antioxidant punch of this dish.
Omega-3 and lignan-rich flax seed help protect your brain and fight inflammation.
Mung Bean Stew with Buckwheat and Vegetables | Whole Food Vegan
Ingredients
- 1 cup Mung beans, soaked
- 1 cup buckwheat
- ¾ cup corn
- ½ cup green peas
- 1 carrot, chopped
- 1 onion, diced
- ½ small celery root, chopped
- 4 cloves garlic, minced
- 1 small potato, chopped
- 2 handfuls spinach, chopped
- ⅓ cup green beans, optional
- ½ cup broccoli, or cabbage, chopped (optional)
- 5 Tbsp flax seeds, ground
- 2 Tbsp white Miso paste
- 1 tsp dried savory
- 1 tsp dried mint
- 1 tsp paprika
- 1 tsp cumin
- several twists black pepper, freshly ground
- several twists Garam Masala, freshly ground
- parsley, fresh, chopped
- salt to taste
Instructions
- Soak the Mung beans in plenty of water for 12 hours.
- Put all ingredients (except buckwheat) in a pot starting with the beans, corn, green peas, carrot, onion, celery root, potato, green beans, broccoli. Cover with water and bring to a boil. Cook for about 40 mins.
- Meanwhile add the spices savory, mint, paprika, cumin, black pepper, Garam Masala. Use a fork to dissolve the Miso paste in 5 tablespoons of water. Add it to the pot.
- When it is ready, add the minced garlic and flax seeds.
- Boil the buckwheat in 2 cups of water for about 20 min. Leave it for a few minutes until the water is soaked.
- Serve the beans garnished with buckwheat, sprinkle with parsley.
Unsure about the instant pot instruction. Do you pressure cook them for the time? Hi or low? Do you include the buckwheat?
Hi, Dave!
I’m surprised you have come across this recipe. Actually, it was the very first recipe I posted on the blog and as I see it need to be updated!
In the notes I have written instant pot but what I must have ment is a crockpot. If you want to cook it in an instant pot I guess it will take about 10 minutes on hi. The buckwheat should be cooked separately and served as a garnish. Enjoy!