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!

  • 20 Jan 2025
  • Cook time 40 min
  • Prep time 5 min
  • 6 Servings
  • 20 Ingredients

Spiced mung bean casserole

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:

1 squash
450g
2 cups kale
130g
1.50 cups mung beans
310g
1 onion
110g
4 garlic cloves
12g
1 tbsp curry powder
6g
1 tsp turmeric powder
2.20g
1 tsp mustard seeds
2g
3 tbsp lime juice
44g
1/2 tsp cinnamon
1.30g
1 tsp ground cumin
3g
1 tsp coriander leaves
1.80g
2 tbsp ginger root
12g
2 tbsp canned tomato paste
33g
2.50 cups vegetable broth
600g
2 cups coconut milk
450g
1 tbsp coconut oil
14g
1 cup coriander leaves
16g
1 dash salt
0.40g
1 dash black pepper
1/10g

Instructions:

1. Preparation:
- Preheat your oven to 350°F (175°C).
- Peel, seed, and cube the squash.
- Chop the kale and onion, mince the garlic and ginger.
2. Cooking Mung Beans:
- 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.
3. Sautéing Aromatics:
- 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.
4. Adding Spices and Vegetables:
- 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.
5. Combining Ingredients:
- 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.
6. Baking:
- 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.
7. Final Touches:
- Remove from the oven and stir in the fresh lime juice.
- Garnish with the fresh chopped coriander leaves.
8. Serve:
- 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 Size370 grams
Energy
Calories 280kcal14%
Protein
Protein 6g4%
Carbohydrates
Carbohydrates 22g6%
Fiber 7g19%
Sugar 10g10%
Fat
Fat 22g25%
Saturated 18g60%
Cholesterol 0.00mg-
Vitamins
Vitamin A 280ug31%
Choline 27mg5%
Vitamin B1 0.15mg12%
Vitamin B2 0.24mg18%
Vitamin B3 2.01mg13%
Vitamin B6 0.30mg18%
Vitamin B9 80ug20%
Vitamin B12 0.00ug0%
Vitamin C 44mg48%
Vitamin E 0.79mg5%
Vitamin K 120ug99%
Minerals
Calcium, Ca 120mg9%
Copper, Cu 0.43mg47%
Iron, Fe 3.36mg31%
Magnesium, Mg 70mg16%
Phosphorus, P 160mg13%
Potassium, K 700mg21%
Selenium, Se 7ug12%
Sodium, Na 360mg24%
Zinc, Zn 1.19mg11%
Water
Water 320g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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