Simple & Spiced Mung Bean Salad
This is another recipe from my new Hemsley Hemsley, Good & Simple recipe book. I’ve never tried mung beans before, the name doesn’t give them instant appeal, but I’m now a fan of this humble bean.
Mung beans are from the same plant family as peas and lentils and are an excellent source of protein, fibre and antioxidants. Because they have a high fibre, high water content they are very filling which makes them an excellent weight loss food, plus they are a good source of vitamins C & K, folate (vitamin B9), magnesium, potassium and phosphate.
I bought them at my local health food store (Especially Health in Sevenoaks if you’re local to me) as I couldn’t find them in any of the supermarkets. However, they were very cheap; £2.04 for a 500g bag. They have very little flavour when eaten on their own which makes them perfect to absorb the lovely flavours and spices used in this recipe.
The serving size for this recipe is for a main course. I made half the quantity and it was enough for four generous portions as a side/accompaniment.
- 250g dried mung beans, soaked in double the volume of water overnight or for at least 8 hours
- 500g of raw, finely diced vegetables (I used french beans, mixed peppers, courgette, carrot)
- 3 medium onions, thinly sliced
- 1 tbsp coconut oil or butter
- 3 cloves garlic, minced
- 3cm piece of root ginger, minced
- 2 handfuls of fresh coriander (I used flat leaf parsley)
- Salt & pepper
- 1 tbsp ground tumeric
- 1 tbsp garam masala or medium curry powder
- Pinch of chilli powder or a diced fresh red chilli
- 120ml extra virgin olive oil
- 4 tbsp lemon or lime juice or 3 tbsp apple cider vinegar
- 1 tbsp tamari (or sea salt to taste)
- Drain the soaked beans and rinse well. Place in a saucepan and cover with cold water. Bring to the boil and then reduce the heat and simmer gently for approx. 20 mins. The beans should be soft but still have little bite.
- While the beans are cooking, whisk all the dressing ingredients together in a large bowl then add the diced vegetables.
- Drain the beans and then add to the bowl and mix well so that the hot beans soak up the dressing.
- Fry the onions in the coconut oil or butter over a low heat for 10 mins until soft and caramelised.
- Add the spices, garlic, ginger and a pinch of salt and cook for a further 2 minutes then tip half the spiced onion mixture into the bowl.
- Add the chopped fresh herbs and season with salt and pepper, then scatter over the remaining spiced onions to serve.