The VEGAN 'GURU'
THE VEGAN ‘GURU’ ~ Stephanie Levine
EXPLORES MUNG BEANS & WILD RICE
TOHI Wellness ~ Vegan Foods Exploration Series
Continuing our Blog about protein & the Vegan Diet we are introducing the Mung Bean & Wild Rice! Mung Beans offer a whopping 14.8 grams of protein per cup - boiled from dry. They are part of the legume family and offer plenty of protein per serving. So, if you have concerns about protein in a Vegan Diet, start incorporating these food choices! They’re also a good source of iron and fiber. A well planned diet will provide all the nutrients you need, including protein.
Mung Beans and Coconut Curry
Mung Bean and Coconut Curry! This easy vegan curry is packed with Indian flavours, coconut milk, cilantro, and lime. It's incredibly easy……..
4 Tbsp coconut oil
1 Tbsp whole cumin seeds
9 cloves garlic crushed (about 3 tablespoon crushed garlic)
14 oz can crushed tomatoes
2 Tbsp freshly grated ginger
2 Tbsp ground coriander
1 tsp turmeric
1 tsp sea salt
1 tsp cayenne pepper
4 cups water
1 cup mung beans picked over for stones and well rinsed
14 oz can coconut milk
1-2 medium limes juiced
1/2 cup fresh cilantro chopped
STOVE TOP INSTRUCTIONS
In a large pot heat the cooking oil over medium-high heat.
Add the cumin seeds and cook for about 1 minute, until they just begin to darken.
Add the garlic, and sauté for 3-4 minutes until it has browned, but watch it very carefully so that it doesn't burn.
Add the crushed tomatoes and stir to combine, then add ginger, coriander, turmeric, salt, and cayenne.
Sauté this mixture for 5 minutes, stirring frequently.
Add the water and mung beans. Increase the heat to high and bring the mixture to a boil, then reduce to low, cover, and simmer for 30 minutes, stirring the mixture once or twice.
Taste a few mung beans to make sure they are cooked. If they are, stir in the coconut milk, and increase the heat to medium-high.
Once the curry comes to the boil turn off the heat. Stir in the cilantro and the juice of one lime. Taste and decide whether you'd like to add the second lime as well.
Wild Rice isn’t actually related to rice, but you can use it in many of the same dishes. It also has 6.54 grams of protein cooked.
Try this nutrient-rich grain in all types of casseroles, soups, pilaf, stuffing, or on its own. So incorporate Wild Rice, it’s a fantastic new addition if you haven't already!
Stephanie Levine “The Vegan Guru” www.tohiwellness.org