Spiced mung bean casserole
This Spiced Mung Bean Casserole features tender mung beans, roasted squash, kale, and aromatic spices simmered in a creamy coconut broth. It's a hearty, nutrient-rich meal perfect for a comforting dinner.
Cook time 40 min
Prep time 5 min
Ingredients:
1 squash2 cups kale
1.50 cups mung beans
1 onion
4 garlic cloves
1 tbsp curry powder
1 tsp turmeric powder
1 tsp mustard seeds
3 tbsp lime juice
1/2 tsp cinnamon
1 tsp ground cumin
1 tsp coriander leaves
2 tbsp ginger root
2 tbsp canned tomato paste
2.50 cups vegetable broth
2 cups coconut milk
1 tbsp coconut oil
1 cup coriander leaves
1 dash salt
1 dash black pepper
This Spiced Mung Bean Casserole is a hearty, flavor-packed dish that combines the earthiness of mung beans with vibrant spices and fresh vegetables. Perfect for a cozy dinner that's rich in nutrients and easy to prepare, this casserole will warm your soul and tantalize your taste buds.
Instructions:
- Preheat your oven to 350°F (175°C).
- Peel, seed, and cube the squash.
- Chop the kale and onion, mince the garlic and ginger.
- In a medium-sized pot, add the rinsed mung beans and cover with water.
- Bring to a boil, then lower the heat to a simmer and cook for about 15-20 minutes, until the mung beans are tender. Drain and set aside.
- In a large, oven-safe skillet or casserole dish, heat the coconut oil over medium heat.
- Once hot, add the mustard seeds and cook until they start to pop.
- Add the chopped onion, minced garlic, and ginger. Sauté until the onion becomes translucent, about 5 minutes.
- Stir in the curry powder, turmeric powder, ground cumin, ground cinnamon, and dried coriander leaves. Cook for another 1-2 minutes until fragrant.
- Add the cubed squash and tomato paste, stir to coat the squash with the spices.
- Pour in the vegetable broth and coconut milk, stirring well to combine.
- Add the cooked mung beans and chopped kale, then bring the mixture to a gentle simmer.
- Season with salt and black pepper to taste.
- Cover the skillet or transfer the mixture to an oven-safe casserole dish if needed.
- Place it in the preheated oven and bake for about 30-35 minutes, or until the squash is tender and the casserole is bubbling.
- Remove from the oven and stir in the fresh lime juice.
- Garnish with the fresh chopped coriander leaves.
- Let the casserole sit for a few minutes before serving.
- Serve warm, possibly with a side of rice or naan bread.
With its robust flavors and wholesome ingredients, the Spiced Mung Bean Casserole is a delightful addition to your recipe collection. It brings together the best of both nutrition and taste, making it a perfect meal for any occasion. Enjoy this warm and satisfying dish with family and friends!
Spiced mung bean casserole FAQ:
Bake the Spiced Mung Bean Casserole in a preheated oven at 350°F (175°C) for about 30-35 minutes, or until the squash is tender and the casserole is bubbling.
Mung beans are done when they are tender, which typically takes 15-20 minutes of simmering. They should be soft but not mushy; drain them well before adding to the casserole.
Yes, you can substitute the squash with other vegetables like zucchini or sweet potatoes, and the kale can be replaced with spinach or Swiss chard, adjusting cooking times as necessary.
Store any leftover casserole in an airtight container in the refrigerator for up to 3-4 days. Reheat in the oven or on the stovetop before serving.
You can substitute mung beans with other legumes such as lentils or chickpeas. However, adjust cooking times as needed, since they may have different cooking durations.
Tips:
- Soak the mung beans overnight for better texture and quicker cooking time.
- Adjust the spice levels to your preference by adding more or less curry powder and turmeric.
- For a creamier texture, use full-fat coconut milk.
- Add the lime juice towards the end to maintain its vibrant flavor.
- Garnish with fresh coriander leaves before serving for an added burst of freshness.
Nutrition per serving
6 ServingsCalories 280kcal
Protein 6g
Carbohydrates 22g
Fiber 7g
Sugar 10g
Fat 22g
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