Mung bean, sweet potato and pomegranate casserole

Mung bean, sweet potato and pomegranate casserole

By
From
Superfoods
Serves
6

I like cooking with mung beans because they are particularly affordable compared to other beans, and they are a nutritional powerhouse packed with vitamins A, B, C and E as well as minerals such as potassium, magnesium, iron and calcium.

Ingredients

Quantity Ingredient
1 tablespoon coconut oil
1 teaspoon fenugreek seeds
1 teaspoon cumin seeds
3 garlic cloves, crushed
3cm piece of fresh ginger, grated
2 large green chillies, sliced
2 small onions, diced
2 red peppers, deseeded and chopped
2 sweet potatoes, cut into chunks
1 teaspoon ground turmeric
250g mung beans
1 litre vegetable stock
2 large handfuls spinach
3 large tomatoes, cut into chunks
1 lime, juiced
1 pomegranate, seeds removed
sea salt
freshly ground black pepper

Method

  1. Heat the coconut oil in a large saucepan, then add the fenugreek and cumin seeds and cook for about 2 minutes until you smell the lovely fragrance of the spices.
  2. Add the garlic, ginger, chillies, onions and red peppers and sauté for 5–7 minutes. Toss in the sweet potatoes and turmeric and cook for about 2 minutes.
  3. Stir in the mung beans and vegetable stock. Bring to the boil, then simmer for about 45 minutes, or until the beans are cooked.
  4. Lastly, add the spinach and tomatoes and cook for about 7–10 minutes until both are soft.
  5. Squeeze the lime juice over the casserole and top with the pomegranate seeds. Season with some salt and black pepper and serve.

Note

  • Mung beans are a good source of isoflavones, which are a class of phytoestrogen that helps to regulate hormonal activity.
Tags:
healthy
superfoods
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