Spiced Mung Beans Winter Casserole [vegan]

The addition of cardamom gives this spiced Mung Beans Winter Casserole a delightful warming aroma.

The addition of cardamom gives this spiced Mung Beans Winter Casserole a delightful warming aroma. The spices are very mild here so feel free to add chilli flakes to suit your own taste.

Mung beans are a good source of protein as well as potassium, fibre, magnesium and Vitamin Bs. They are also reputed for their cleansing properties.

This casserole is quite hearty so you can eat it on its own or serve naan bread on the side.

I hope you enjoy this spiced mung beans winter casserole recipe as much as I do. If you do make it, don’t forget to tag me on Instagram!

Spiced Mung Beans Winter Casserole [vegan]

The addition of cardamom gives this spiced Mung Beans Winter Casserole a delightful warming aroma.

4.50 from 2 votes

DieTARY CHOICEDairy-Free Recipes, Egg-Free Recipes, Gluten-Free Recipes, High Fibre Recipes, Iron Rich Recipes, Nut-Free Recipes, Soya-Free Recipes, Vegan Recipes

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Prep Time 20 minutes mins

Cook Time 20 minutes mins

Soaking Time 4 hours hrs

Total Time 4 hours hrs 40 minutes mins

Course Beans & Pulses, Curries

Cuisine Indian

Servings 6 people

Calories 408 kcal

Equipment

2 saucepans

Disclaimer: the equipment list above includes affiliate links to products I use and like.

Ingredients

 

MetricUS Customary

 

1x2x3x

• 800 g butternut squash
• 2 large handfuls of kale
• 300 g mung beans
• 1 large onion – finely chopped
• 4 garlic cloves – crushed
• 1 Tbsp mild curry powder
• 1 tsp turmeric
• 1 tsp fenugreek
• 1 tsp mustard seeds
• seeds from 6-8 cardamom pods
• 1/2 tsp cinnamon powder
• 1 tsp ground cumin
• 1 tsp ground coriander
• 5 cm fresh ginger root [1.95 inches]
• 2 Tbsp tomato paste
• 600 ml vegetable stock
• 2 lime juice
• 400 ml coconut milk
• 1 Tbsp coconut oil or 3 Tbsp olive oil
• fresh coriander
• salt & pepper
• chili flakes to taste

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Instructions

 

• Soak the mung beans in water for 4 hrs. Drain and rinse.
• Heat some salted water in a saucepan. When boiling, add the mung beans and cook for 15-20 mins. They should still have a bite.
• Heat the coconut oil (or olive oil) in a large saucepan. Add the finely chopped onion and minced garlic. Fry until soft.
• Add the mild curry powder. turmeric, fenugreek, mustard seeds, crushed cardamom seeds, cinnamon powder, ground cumin, ground coriander, grated ginger, tomato paste, chili flakes. Cook for a few minutes to release the wonderful aromas.
• Add the butternut squash peeled and cut in 2 cm [0.8 inches] dice.
• Add the vegetable stock and cook for 15 – 20 mins until soft (it should retained a bite).
• Add the coconut milk, cooked mung beans and kale. Cook for a few minutes until the kale has wilted.
• Just before serving add the lime juice. Season to taste.
• Serve with chopped fresh coriander on top.

Nutrition

Serving: 200gCalories: 408kcalCarbohydrates: 58gProtein: 17gFat: 16gSaturated Fat: 13gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 475mgPotassium: 1478mgFiber: 12gSugar: 9gVitamin A: 16445IUVitamin C: 60mgCalcium: 197mgIron: 8mg

Find this recipe online:

Spiced Mung Beans Winter Casserole [vegan]

https://theflexitarian.co.uk/recipe-items/spiced-mung-beans-winter-casserole-vegan/

DID YOU MAKE THIS RECIPE? Leave a review in the comments below! or share it on Instagram tagging @theflexitarianuk.

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