Mung Bean Stew with Buckwheat and Vegetables | Whole Food Vegan

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A hearty, filling and easy to make stew.

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.

Vegan, gluten-free, refined sugar-free, nut-free
Prep: 15 minutes Cook: 40 minutes
Yield: 3-4 servings

Ingredients

  • 1 cup Mung beans, soaked
  • 1 cup buckwheat
  • 3/4 cup corn
  • 1/2 cup green peas
  • 1 carrot, chopped
  • 1 onion, diced
  • 1/2 small celery root, chopped
  • 4 cloves garlic, minced
  • 1 small potato, chopped
  • 2 handfuls of spinach, chopped
  • 1/3 cup green beans (optional)
  • 1/2 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 freshly ground black pepper
  • several twists freshly ground Garam Masala
  • fresh parsley, chopped
  • salt to taste
  • Directions

    1. Soak the Mung beans in plenty of water for 12 hours.
    2. 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 minutes.
    3. 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.
    4. When it is ready, add the minced garlic and flax seeds.
    5. Boil the buckwheat in 2 cups of water for about 20 min. Leave it for a few minutes until the water is soaked.
    6. Serve the beans garnished with buckwheat, sprinkle with parsley.

    If you have an instant pot you can simply put everything once at a time for 40 minutes at 212°F and wait until ready.

    Notes

    • You can change the thickness of the stew by the amount of water you add in the beginning.
    • You can add more ground flax seeds for a creamier texture. Cashew milk is also an option.
    • Wash the beans with fresh water after they have been soaked to prevent bloating and gas.
    • Variations: you can add whatever vegetables you have.
    Mung Bean Stew with Buckwheat and Vegetables | Whole Food Vegan

    Mung Bean Stew with Buckwheat and Vegetables | Whole Food Vegan

    Yield: 3-4 SERVINGS
    Prep Time: 15 minutes
    Cook Time: 40 minutes
    Total Time: 55 minutes

    A hearty, filling and easy to make stew.

    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.

    Ingredients

    • 1 cup Mung beans, soaked
    • 1 cup buckwheat
    • 3/4 cup corn
    • 1/2 cup green peas
    • 1 carrot, chopped
    • 1 onion, diced
    • 1/2 small celery root, chopped
    • 4 cloves garlic, minced
    • 1 small potato, chopped
    • 2 handfuls of spinach, chopped
    • 1/3 cup green beans (optional)
    • 1/2 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 freshly ground black pepper
    • several twists freshly ground Garam Masala
    • fresh parsley, chopped
    • salt to taste

    Instructions

    1. Soak the Mung beans in plenty of water for 12 hours.
    2. 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
      minutes.
    3. 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.
    4. When it is ready, add the minced garlic and flax seeds.
    5. Boil the buckwheat in 2 cups of water for about 20 min. Leave it for a few minutes until the water is soaked.
    6. Serve the beans garnished with buckwheat, sprinkle with parsley.

    Notes

    • If you have an instant pot you can simply put everything once at a time for 40 minutes at 212°F and wait until ready.
    • You can change the thickness of the stew by the amount of water you add in the beginning.
    • You can add more ground flax seeds for a creamier texture. Cashew milk is also an option.
    • Wash the beans with fresh water after they have been soaked to prevent bloating and gas.
    • Variations: you can add whatever vegetables you have.

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