SUPERFOOD MUNG BEAN CURRY
6 People
258 Cals
SUPERFOOD MUNG BEAN CURRY
6 People
258 Cals
About the recipe
High-Protein • Vegan • Gluten Free • Dairy Free • High Fibre • Low GIIf you're looking for a nourishing, one-pot meal that's as good for your gut as it is for your taste buds, this Superfood Mung Bean Curry is one to make on repeat.Inspired by the gentle principles of Ayurvedic cooking, this vibrant vegetable curry combines protein-rich mung beans, colourful vegetables and warming spices into a meal that's deeply comforting, incredibly satisfying and surprisingly easy to digest. Unlike many legumes, mung beans are one of the gentlest beans on the digestive system and are generally less likely to cause bloating when soaked and cooked well.Naturally rich in plant-based protein, fibre and antioxidants, this wholesome curry supports healthy digestion, balanced blood sugar and sustained energy while delivering all the comforting flavours of a classic curry. It's perfect for meal prep, freezes beautifully and tastes even better the next day.Whether you're looking to eat more plants, support your gut health or simply enjoy a nourishing bowl of real food, this simple curry is one you'll come back to again and again.
Nutrition Per Serving
258
Calories
10g
Fat
5g
Saturates
6g
Sugars
523mg
Salt
19g
Protein
32g
Carbs
12g
Fibre
Ingredients
Switch measurement units
- 2 onions diced
- 2 tbsp avocado oil or extra virgin olive oil
- Good pinch of sea salt
- 3 cloves garlic sliced
- 2 tbsp fresh ginger grated
- 2 tbsp fresh turmeric grated (or 1 tsp ground turmeric)
- 1 tsp curry powder
- Freshly ground black pepper
- 2 celery stalks diced
- 1 carrot finely diced
- ½ butternut pumpkin diced
- 1 zucchini diced
- 600 g cooked mung beans about 3 cups
- 125 ml coconut milk
- 3 tbsp tamari or to taste
- 1 litre hot water or vegetable stock
TO SERVE
- Greek yoghurt coconut cream or blended silken tofu
- Fresh parsley coriander or chives
- Steamed basmati rice or warm sourdough
- Fresh lime wedges
Method
- Cook the onions with the oil and a generous pinch of sea for 8–10 minutes, stirring occasionally, until soft and lightly golden.
- Add the garlic, ginger, turmeric, curry powder and a good grind of black pepper. Cook for 1 minute until fragrant.
- Stir through the celery, carrot, pumpkin and zucchini.
- Pour in the hot water or vegetable stock and add the tamari.
- Bring to a gentle simmer, cover and cook for about 15 minutes, or until the vegetables are tender.
- Add the cooked mung beans and coconut milk. Cover and simmer for another 10 minutes, allowing the flavours to develop and the curry to become rich and creamy.
- Taste and adjust the seasoning with extra tamari, sea salt or freshly ground pepper if needed.
- Serve in generous bowls with steamed basmati rice or warm sourdough.
- Finish with a squeeze of fresh lime and a dollop of Greek yoghurt, coconut cream or blended silken tofu.
TO COOK MUNG BEANS
Place 2 cups dried mung beans into a large bowl and cover generously with cold water.
Soak for 24–48 hours, changing the water several times during soaking. This helps improve digestibility, reduces compounds that may contribute to bloating and allows the beans to cook more quickly. Drain and rinse well, then transfer to a large saucepan and cover with plenty of fresh filtered water. Bring to the boil, reduce the heat and simmer for 20–30 minutes, or until the beans are tender and beginning to break apart. Drain well before using in recipes. Tip: Leftover cooked mung beans are delicious smashed with avocado, fresh lime and flaky sea salt on toasted sourdough, stirred through salads or added to soups for an easy plant-protein boost. NOTES
For a fresh, vibrant finish, drizzle over a simple green parsley dressing made by blending 1 bunch fresh parsley, the juice of 1 lime, 2 tablespoons verjuice and 3 tablespoons extra virgin olive oil until smooth. For a higher-protein variation, replace the coconut milk with blended silken tofu, or finish each bowl with a generous dollop of Greek yoghurt or silken tofu cream. This curry keeps beautifully in the fridge for up to 4 days and freezes well for easy meals. Feel free to swap the vegetables depending on the season. Sweet potato, cauliflower, broccoli, green beans and spinach all work beautifully. The flavours become even richer and more delicious the following day, making this an ideal meal-prep recipe.
Place 2 cups dried mung beans into a large bowl and cover generously with cold water.
Soak for 24–48 hours, changing the water several times during soaking. This helps improve digestibility, reduces compounds that may contribute to bloating and allows the beans to cook more quickly. Drain and rinse well, then transfer to a large saucepan and cover with plenty of fresh filtered water. Bring to the boil, reduce the heat and simmer for 20–30 minutes, or until the beans are tender and beginning to break apart. Drain well before using in recipes. Tip: Leftover cooked mung beans are delicious smashed with avocado, fresh lime and flaky sea salt on toasted sourdough, stirred through salads or added to soups for an easy plant-protein boost. NOTES
For a fresh, vibrant finish, drizzle over a simple green parsley dressing made by blending 1 bunch fresh parsley, the juice of 1 lime, 2 tablespoons verjuice and 3 tablespoons extra virgin olive oil until smooth. For a higher-protein variation, replace the coconut milk with blended silken tofu, or finish each bowl with a generous dollop of Greek yoghurt or silken tofu cream. This curry keeps beautifully in the fridge for up to 4 days and freezes well for easy meals. Feel free to swap the vegetables depending on the season. Sweet potato, cauliflower, broccoli, green beans and spinach all work beautifully. The flavours become even richer and more delicious the following day, making this an ideal meal-prep recipe.
