| Prep: 20 mins | Cook: 45 mins – 60 mins | Difficulty: Intermediate | Serves: 6 |
| kcal | fat | saturates | carbs |
| 285 | 3.5g | 0.5g | 55g |
| sugars | fibre | protein | salt |
| 8g | 11g | 13g | 0.4g |
As a native New Yorker, I’ve experienced cuisine from across the globe. That’s what I love about living here – the culinary influences from so many diverse cultures perfectly blend together to create a rich tapestry of flavors. One such dish that brings together an array of influences – from my own Indian roots to the vibrant Latin American cultures that enrich our city – is the Mung Bean and Rice Casserole. The myriad ingredients in this dish intertwine to form a beautiful symphony of flavor that’s both nutritious and inviting. Imagine sitting down to a warm, hearty casserole, where a delicious assault of spices meets a colourful brigade of veggies and mung beans. This recipe is just that and even more!
The Health Benefits Behind the Flavors
Don’t let the explosion of taste fool you – this Mung Bean and Rice Casserole is every bit as healthy as it is delicious! Let’s start with mung beans. They’re packed with dietary fiber and protein, helping to keep you full for longer periods. Plus, they’re a great source of B Vitamins, ensuring your body keeps its metabolism running smoothly. Visit this link for more on mung beans’ health benefits.
Beyond mung beans, there are the multitudes of veggies – carrots, peas, bell peppers – all bursting with different nutrients, from Vitamin A to C and a variety of antioxidants. Fast fact, did you know that onions and garlic have antibacterial properties, and their sulfur-based compounds play a crucial role in heart health? It certainly helps to garb yourself with this knowledge as you dig into this hearty meal.
Versatile and Complementary
One of the reasons I keep returning to this Mung Bean and Rice Casserole is its versatility. It stands on its own as a main dish or pairs well with all sorts of recipes; it’s the perfect sidekick to a nice piece of grilled chicken or tofu, a platter of mixed grilled vegetables, or a simple green salad. You might also see a resemblance to a dish called ‘Kitchari’ – a therapeutic ayurvedic dish known in Indian cuisine for its balancing properties. This casserhle merely takes that concept and gives it a little bit of a twist!
So there you have it, a layered world of flavors, a nutritional powerhouse, and an adaptable companion for many meals – a tribute to the way I view my beloved New York City. I hope you will enjoy making this Mung Bean and Rice Casserole as much as I do, and that it will become a staple in your meal rotation!
What You’ll Need
- 1 cup of mung beans
- 1 cup of long-grain white rice
- 3 cups of water
- 1 tbsp of vegetable oil
- 1 large onion, chopped
- 3 cloves of garlic, minced
- 1 tbsp of ginger, minced
- 1 tsp of turmeric
- 1 tsp of cumin seeds
- 1/2 tsp of crushed red pepper flakes
- 2 cups of mixed vegetables (carrots, peas, bell peppers)
- 1 large apple, chopped
- 1/2 cup of raisins
- Salt to taste
- 2 tbsp of fresh lemon juice
- 6 tbsp of chopped fresh cilantro for garnish
Method
Step One
Start by rinsing the mung beans and white rice under cold water until the water runs clear. Set aside.
Step Two
In a large saucepan, bring 3 cups of water to a boil. Add the rinsed mung beans and rice to the boiling water, reduce heat to low, cover the pan, and simmer for 45 minutes, or until the beans and rice are tender and all the water is absorbed.
Step Three
While the beans and rice are cooking, heat 1 tablespoon of vegetable oil in a large skillet over medium heat. Add the chopped onion to the skillet and cook until the onion is softened and golden, about 5 minutes.
Step Four
Add the minced garlic, ginger, turmeric, cumin seeds, and crushed red pepper flakes to the skillet and cook, stirring frequently, for about 2 minutes or until fragrant.
Step Five
Mix in the chopped vegetables, apple, and raisins, and let it cook, stirring occasionally, for about 10 minutes, or until the vegetables are tender. Season with salt to taste.
Step Six
Once the beans and rice are cooked, remove them from the heat and fluff with a fork. Stir in the freshly squeezed lemon juice.
Step Seven
Add the cooked vegetable mixture to the rice and beans pot and stir well to combine. Cover and let it sit for about 5 minutes to allow the flavors to meld together.
Step Eight
Serve your Mung Bean and Rice Casserole warm, garnished with chopped fresh cilantro. Enjoy!
