Spiced mung bean casserole
Discover the delightful Spiced Mung Bean Casserole—a nutritious and flavorful dish featuring squash, kale, mung beans, and seasoned with aromatic spices like curry, turmeric, and cumin. Enhanced with coconut milk and lime juice, this vegan casserole offers a comforting blend of savory and mildly spicy flavors. Perfect for a wholesome family meal!
- 24 May 2024
- Cook time 40 min
- Prep time 5 min
- 6 Servings
- 20 Ingredients
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.
Ingredients:
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.
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.
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!
| Nutrition Facts | |
|---|---|
| Serving Size | 370 grams |
| Energy | |
| Calories 280kcal | 11% |
| Protein | |
| Protein 6g | 4% |
| Carbohydrates | |
| Carbohydrates 22g | 6% |
| Fiber 7g | 19% |
| Sugar 10g | 10% |
| Fat | |
| Fat 22g | 25% |
| Saturated 18g | 60% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 280ug | 31% |
| Choline 27mg | 5% |
| Vitamin B1 0.15mg | 12% |
| Vitamin B2 0.24mg | 18% |
| Vitamin B3 2.01mg | 13% |
| Vitamin B6 0.30mg | 18% |
| Vitamin B9 80ug | 20% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 44mg | 48% |
| Vitamin E 0.79mg | 5% |
| Vitamin K 120ug | 99% |
| Minerals | |
| Calcium, Ca 120mg | 9% |
| Copper, Cu 0.43mg | 0% |
| Iron, Fe 3.36mg | 31% |
| Magnesium, Mg 70mg | 16% |
| Phosphorus, P 160mg | 13% |
| Potassium, K 700mg | 21% |
| Selenium, Se 7ug | 12% |
| Sodium, Na 360mg | 24% |
| Zinc, Zn 1.19mg | 11% |
| Water | |
| Water 320g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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