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¾ view of vegan mung bean stew

Mung Bean Stew with Buckwheat and Vegetables | Whole Food Vegan

Venelina Dove M.D.
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.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Course Main Dishes
Cuisine American
Servings 4 Servings
Calories 394 kcal

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.

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.
  • Easily customizable: you can add whatever vegetables you have.

    • Nutrition

    Serving: 1gCalories: 394kcalCarbohydrates: 68gProtein: 18gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 7gSodium: 699mgFiber: 19gSugar: 10g
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