Mung Bean Recipes Vegan: Easy, Delicious Plant-Based Meals

If you’re on the hunt for wholesome, protein-packed, and flavorful vegan meals, mung beans are an absolute game-changer. These tiny green legumes are not only rich in essential nutrients like fiber, folate, and plant-based protein, but they also absorb flavors beautifully, making them versatile for a variety of dishes.

Whether you’re a seasoned vegan or simply looking to incorporate more plant-based meals into your diet, mung beans are a fantastic staple to keep in your pantry.

In this post, we’ll explore several delicious and easy mung bean recipes that are 100% vegan, perfect for lunch, dinner, or even a hearty snack. From vibrant mung bean curries to nutritious salads and comforting soups, these recipes are designed to satisfy your taste buds while nourishing your body.

Plus, we’ll share tips on preparation, variations to suit your preferences, and nutritional insights so you can enjoy mung beans with confidence and creativity.

Why You’ll Love This Recipe

Mung beans are a powerhouse ingredient that offer numerous benefits for a vegan diet. They cook relatively quickly compared to other dried beans, making meal prep simpler and faster.

Their mild, slightly sweet flavor pairs well with a variety of spices and vegetables, allowing you to craft dishes from multiple cuisines.

Health-wise, mung beans support digestion, provide sustained energy, and help keep you full longer thanks to their high fiber and protein content. Additionally, mung beans are versatile enough to be used in soups, stews, salads, and even vegan desserts!

These recipes also embrace whole-food, plant-based cooking. You’ll appreciate how easy it is to make satisfying, nutrient-dense meals that bring vibrant colors and flavors to your plate.

Plus, mung beans are budget-friendly and widely available, making them accessible for everyone.

Ingredients

• 1 cup mung beans (washed and soaked for 2 hours)
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1-inch piece ginger, grated
• 2 medium tomatoes, chopped
• 1 tsp cumin seeds
• 1 tsp turmeric powder
• 1 tsp coriander powder
• 1 tsp garam masala
• 1/2 tsp red chili powder (optional)
• Salt to taste
• 2 tbsp vegetable oil or coconut oil
• 4 cups water
• Fresh cilantro for garnish
• Lemon wedges for serving
• Optional veggies: spinach, carrots, bell peppers, or peas

Equipment

• Large saucepan or pot
• Wooden spoon or spatula
• Knife and cutting board
• Measuring cups and spoons
• Fine mesh strainer (for rinsing mung beans)
• Blender or immersion blender (optional, for creamy mung bean soup)
• Serving bowls

Instructions

1. Prepare the mung beans: Rinse the mung beans thoroughly under cold water. Soak them in water for about 2 hours to reduce cooking time and improve digestibility. Drain and set aside.
2. Sauté aromatics: Heat the vegetable oil in a large saucepan over medium heat. Add the cumin seeds and let them sizzle for 30 seconds. Add the chopped onion, garlic, and grated ginger. Cook for 5-7 minutes until the onions are translucent and fragrant.
3. Add spices and tomatoes: Stir in turmeric, coriander powder, garam masala, and red chili powder if using. Cook for 1 minute to release the spices’ aromas. Add the chopped tomatoes and cook for another 5 minutes until the tomatoes soften and break down.
4. Cook mung beans: Add the soaked mung beans to the pan and stir well to coat them with the spice mixture. Pour in 4 cups of water and add salt to taste. Bring to a boil, then reduce heat to a simmer, cover, and cook for 25-30 minutes or until mung beans are soft and tender.
5. Add optional vegetables: If using spinach, carrots, peas, or bell peppers, add them about 10 minutes before the mung beans are fully cooked. Stir well and continue simmering until the veggies are tender.
6. Adjust consistency and flavor: If the dish is too thick, add a little more water and simmer for a few more minutes. Taste and adjust salt and spices as needed.
7. Serve and garnish: Remove from heat. Garnish with fresh cilantro and serve hot with lemon wedges on the side for a zesty finish.

Tips & Variations

“Soaking mung beans not only reduces cooking time but also helps make them easier to digest.”

• For a creamy soup: After cooking, blend the mung bean mixture until smooth using a blender or immersion blender. Add coconut milk for extra richness.
• Make it a salad: Use cooked mung beans chilled, toss with diced cucumber, tomatoes, red onion, lemon juice, and fresh herbs for a refreshing salad.
• Spice it up: Add chopped green chilies or a dash of smoked paprika to give the recipe a smoky, fiery kick.
• Use mung bean sprouts: For a crunchy twist, add mung bean sprouts as a topping or mix-in after cooking.
• Make it a stew: Add diced potatoes, carrots, and other root vegetables to the cooking pot for a heartier meal.

Nutrition Facts

Serving Suggestions

This mung bean dish pairs beautifully with a variety of sides and meals. Serve it with steamed basmati rice or quinoa for a complete protein-packed meal.

You can also enjoy it alongside warm whole wheat flatbreads or vegan naan bread for dipping.

For a more festive meal, pair mung bean curry with a fresh salad like cucumber and tomato salad or a tangy vegan yogurt raita to balance the spices. Leftovers work well as a filling for wraps or stuffed vegetables.

Looking to explore more vibrant vegan recipes? Check out these delicious options:

• Vegetarian Tex Mex Recipes for Easy Weeknight Dinners
• Low Calorie Vegetable Soup Recipe for Healthy Eating
• Vegan Bechamel Sauce Recipe for Creamy Pasta Dishes

More Delicious Mung Bean Recipes Vegan

Mung Bean and Coconut Curry

This rich and creamy curry blends mung beans with coconut milk, tomatoes, and a hint of tamarind, creating a comforting and exotic dish perfect for dinner.

Ingredients

• 1 cup mung beans (soaked and rinsed)
• 1 tbsp coconut oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1-inch ginger, grated
• 1 green chili, chopped (optional)
• 1 tsp mustard seeds
• 1 tsp turmeric powder
• 1 tsp cumin powder
• 1 tsp coriander powder
• 1 cup diced tomatoes
• 1 cup coconut milk
• Salt to taste
• Fresh curry leaves (optional)

Instructions

1. Heat coconut oil in a pot. Add mustard seeds and curry leaves until they pop.
2. Add onions, garlic, ginger, and green chili. Sauté until golden.
3. Add turmeric, cumin, coriander powders; stir for 1 minute.
4. Add mung beans and chopped tomatoes. Mix well.
5. Pour in 3 cups water, bring to boil, then simmer until beans are soft.
6. Stir in coconut milk and simmer for 5 more minutes. Season with salt.
7. Serve hot with steamed rice or flatbread.

Spicy Mung Bean Salad

A refreshing and protein-packed salad perfect for a light lunch or side dish. This salad combines cooked mung beans with fresh veggies, herbs, and a zesty dressing.

Ingredients

• 1 cup cooked mung beans (cooled)
• 1 cucumber, diced
• 1 bell pepper, diced
• 1 small red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lemon
• 1 tbsp olive oil
• 1/2 tsp ground cumin
• 1/2 tsp chili powder
• Salt and pepper to taste

Instructions

1. In a large bowl, combine mung beans, cucumber, bell pepper, red onion, and cilantro.
2. In a small bowl, whisk lemon juice, olive oil, cumin, chili powder, salt, and pepper.
3. Pour dressing over the salad and toss gently to combine.
4. Chill for 15 minutes before serving. Garnish with extra cilantro if desired.

Mung Bean and Vegetable Stew

A hearty, warming stew packed with mung beans, carrots, potatoes, and greens – perfect for cozy nights and meal prepping.

Ingredients

• 1 cup mung beans (soaked and rinsed)
• 2 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 potatoes, diced
• 2 cups chopped kale or spinach
• 1 tsp smoked paprika
• 1 tsp thyme
• 4 cups vegetable broth
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large pot. Sauté onions and garlic until fragrant.
2. Add carrots and potatoes; cook for 5 minutes.
3. Add mung beans, smoked paprika, thyme, and vegetable broth.
4. Bring to a boil, then reduce heat to simmer for 30-35 minutes until vegetables and beans are tender.
5. Stir in kale or spinach and cook for another 5 minutes.
6. Season with salt and pepper. Serve hot with crusty bread.

Conclusion

Mung beans are an incredibly versatile and nutritious ingredient that elevate vegan cooking to new heights. Whether you prefer them in curries, salads, or stews, mung beans provide a hearty texture and a boost of protein and fiber that keep you satisfied and energized.

These recipes showcase the beauty of simple ingredients transformed into delicious meals packed with flavor and nourishment.

By incorporating mung beans into your meal rotation, you’re not only embracing a healthy lifestyle but also enjoying dishes that are budget-friendly and easy to prepare. Don’t hesitate to experiment with spices and vegetables to tailor these recipes to your personal taste.

For more inspiring vegan recipes, be sure to explore our Vegetarian Tex Mex Recipes for Easy Weeknight Dinners, Low Calorie Vegetable Soup Recipe for Healthy Eating, and Vegan Bechamel Sauce Recipe for Creamy Pasta Dishes.

Happy cooking and enjoy your mung bean creations!

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