Mung Bean Stew with Gram Flour Flatbread & Gomashio | Rebel Recipes (2024)

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A perfectly warming bowl of nutritious bean stew, all made from store cupboard ingredients. Serve flatbreads and a crunchy sprinkle.

Mung Bean Stew with Gram Flour Flatbread & Gomashio | Rebel Recipes (2)

I found a stray and somewhat unloved pack of mung beans at the back of the cupboard and made a wholesome and hearty stew. They love the nutty texture, especially when combined with a creamy garlic coconut dip, crunchy/salty sesame seed gomashio and, of course, some flatbreads to scoop it up. Seriously good.

It’s a perfect warming bowl of nutritious beans, all made from store cupboard ingredients. Serve with your choice of flatbreads, chunky sourdough or salad.

I really hope you enjoy, much love Niki xxx

Mung Bean Stew with Gram Flour Flatbread & Gomashio | Rebel Recipes (3)

A perfectly warming bowl of nutritious bean stew, all made from store cupboard ingredients. Serve flatbreads and a crunchy sprinkle.

Prep time: 12 hours hrs

Cook time: 40 minutes mins

2-4 servings

No ratings yet

Ingredients

  • 200 g mung beans soaked overnight
  • 1 onion chopped roughly
  • 2 tbsp olive oil
  • 3 cloves garlic sliced
  • 1 tsp smoked paprika
  • 1 tsp cumin seeds
  • 200 g cherry tomatoes sliced
  • 500 g veg stock
  • The mung beans rinsed and drained
  • Big pinch sea salt
  • Black pepper

For the gram flour flatbreads

  • 100 g gram flour
  • Pinch salt
  • Splash olive oil
  • 150 ml water

For the gomashio

  • 3 tbsp white sesame seeds
  • 2 tbsp black sesame seeds
  • 1/2 tsp sea salt

To make the coconut dip

  • 4 tbsp coconut yogurt or plant-based yogurt
  • 1 clove garlic crushed
  • 2 tbsp lemon juice
  • 1/2 tsp sea salt flakes
  • 3 tbsp fresh mint chopped

Instructions

To make the mung beans

  • Soak mung beans for at least 4 hrs or overnight

  • Firstly, add the oil to a large frying pan and heat to a medium heat. Then add the onion, fry for approx 8-10 minutes on a low to medium heat until soft and browning. Now add the spices, and garlic, stir for a few minutes until fragrant.

  • Now add in the tomatoes and allow to cook down for a few minutes.

  • Add the mung beans and veg stock. Simmer for 20 minutes stirring occasionally. Add more water if needed.

  • Season well.

To make the flatbreads

  • Add the gram flour and salt to a large bowl. Stir to combine. Add in the water and olive oil. Mix to a smooth batter. Set aside for 10 minutes.

  • Add a little oil to the base of a non-stick small frying pan. Add 1/4 cup of the batter to the pan and swirl around the bottom.

  • Cook on a medium heat for approximately 2 minutes until there are bubbles in the bread and you can lift over to flip easily.

  • Flip and cook on the other side for 30 seconds to a minute.

  • Remove from the pan and place on and cover with a clean cloth to keep warm.

  • Repeat the process with the remaining batter.

To make the gomashio

  • Dry toast the sesame seeds and salt in a pan until lightly toasted. Be careful not to burn. Set aside.

To make the dip

  • Add all the ingredients to a jar and mix to combine.

To serve

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Discuss this Recipe with Niki

Mung Bean Stew with Gram Flour Flatbread & Gomashio | Rebel Recipes (10)

2 Responses

  1. Can the flatbread be made with gluten free flour?

    Reply

    1. Hi Jo
      Yes absolutely – gram is gluten free
      Love
      niki xx

      Reply

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FAQs

Do mung beans need to be soaked before cooking? ›

Instant Pot Mung Beans (Tender, Fast, No Soaking!)

A quick & simple method for making PERFECT mung beans in the Instant Pot every time, no soaking required! Just 1 ingredient and less than 25 minutes required!

How much do mung beans expand when cooked? ›

Dried mung beans expand to about three times their original volume during cooking, so if you need 1 cup cooked, start with 1/3 cup raw dried beans.

What is the difference between mung bean flour and mung bean starch? ›

Mung bean flour and mung bean starch ARE NOT the same things. Mung bean flour is made by grinding the whole dehulled mung beans. Mung bean starch is made by extracting the starch out from the beans. The starch is white in color and the flour is kinda beige in color.

Can you overcook mung beans? ›

One big and reputable website recommended cooking the beans for 6 minutes on high pressure and then naturally releasing for 20 minutes. This was the only batch of beans I actually threw away as it was so overcooked it was absolutely unusable mush. Trust me when I say this is too much.

How long should I Soak mung beans before cooking? ›

Sort and rinse ⅓ cup beans. Place in a bowl or jar with 1 cup cool water. Cover with a clean cloth and let soak at room temperature for 8–12 hours, then rinse again. Repeat for 2–3 days for little sweet sprouts, or 4–5 days for bigger sprouts.

Do mung beans need a lot of water? ›

They are relatively easy to grow and do not require a lot of water. In fact, mung beans are often used as a drought-tolerant crop in areas where water is scarce. While they can be grown in dry conditions, mung beans will produce a higher yield if they are given enough water.

How much does 1 cup of mung beans make? ›

Yield – 1 : 3 – 1 cup of dried mung beans cooked in 3 cups of water will give around 2 cups of cooked mung beans.

How much is 1 cup of mung beans? ›

One cup (about 212 grams) of cooked mung beans contains about 212 calories. It's also a good source of protein, providing about 14 grams per cup, as well as dietary fiber and various vitamins and minerals.

How do you know when mung beans are done? ›

Simmer the beans for 45 minutes to 1 hour.

Let the soup simmer for 45 minutes to an hour or until the beans are soft. To check if the beans are ready, remove a small spoonful and allow it to cool before tasting it. A simmering pot will release a few small streams of bubbles.

What is the English name for mung flour? ›

Mung bean flour ('green gram flour or paeng tua keow' in Thai) is made of finely ground whole mung beans. It is considered to be nutritionally beneficial and gluten-free. Used especially in South Central and East Asian cuisine, in both savory and sweet dishes.

Are mung beans healthier than chickpeas? ›

Mung beans and chickpeas (also called garbanzo beans) are both legumes. As such, they have similar nutritional content and benefits. Compared to mung beans, chickpeas are slightly higher in calories, sugar, protein and carbs.

Are mung beans good or bad for you? ›

Mung beans are a type of pulse, which means they are an edible seed of the legume plant family. Similarly to all pulses, mung beans are nutritionally balanced. They contain vitamins, minerals, and beneficial enzymes, which makes them an excellent part of a healthful diet.

Why can't you eat mung beans raw? ›

They're also high in iron, protein and fiber, of which women need more during pregnancy. However, pregnant women should avoid eating raw mung bean sprouts, as they may carry bacteria that could cause an infection. Cooked beans and sprouts should be safe. contain harmful bacteria.

Do I need to wash mung beans? ›

Thoroughly rinse ½ cup whole mung beans—this is a great time to pick out small stones or debris that may float to the surface.

How long does mung bean take to cook? ›

The most basic formula for cooking mung beans is 1 cup of dried bean to 3 cups of liquid, bring to a boil, and reduce to a simmer. Whole mung beans will cook in about 45 minutes, and split mung beans take around 25 minutes to be tender.

Why do mung beans need to be soaked? ›

Soaking mung beans with water overnight is done to remove the fat content from the beans and isolate the protein. This process helps in obtaining a more refined form of protein from mung beans, which can be used to combat malnutrition .

What to do if you forgot to soak mung beans? ›

Put the beans in a colander or sieve and rinse them clean in cool running water. Put the rinsed, drained beans in a large pot and cover them with cool water. The water should cover the beans by about 3 inches. Bring the beans and water almost to a boil.

Can I eat raw soaked mung beans? ›

Mung beans can also be enjoyed sprouted, both raw and cooked. The sprouted beans are best enjoyed in stir-fry meals and curries.

What happens when you soak mung beans? ›

Before cooking, soak mung beans in water for several hours or overnight. Soaking helps reduce cooking time and can enhance nutrient absorption.

References

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