Straightforward Mung Bean Stir Fry with Brown Rice (Vegan + Gluten-Free)
Searching for a fast and healthful dinner that’s full of plant-based protein and fiber? This simple mung bean stir fry with brown rice is a flavorful, one-skillet meal that’s not solely vegan and gluten-free, but additionally made with actual, complete elements. It’s an ideal go-to for busy weeknights if you need one thing hearty, wholesome, and satisfying with out spending hours within the kitchen. Plus, mung beans prepare dinner shortly and pair completely with the nutty style of brown rice and savory stir-fry veggies.
What are mung beans? Mung beans are small inexperienced pulses generally utilized in Asian delicacies, recognized for his or her gentle taste and fast cooking time. They’re full of plant-based protein, fiber, and important vitamins, making them an excellent addition to wholesome meals. Crunchy, tender mung beans kind the inspiration of this flavorful, wholesome, satisfying stir-fry meal.
Simply get your heart-healthy brown rice cooking, then begin making your mung bean vegetable stir-fry. Let these mung beans slowly simmer in vegetable broth, then stir-fry with onions, garlic, ginger, chili peppers, bell pepper, carrots, Chinese language broccoli, and mushrooms. Create a flavorful sauce to stir into the stir-fry, then let it bubble into an exquisite colourful, aromatic wealthy combination. Scoop up a serving of brown rice, and prime together with your mung bean vegetable stir-fry, and voila! You’ve acquired a tremendous, mild, wholesome meal on the desk, which can maintain you glad for hours! This recipe makes 6 meals, so use it for meal preparation to make 6 particular person meal bowls, able to pop within the microwave—or for a household dinner with leftovers to get pleasure from over the following few days.
Description
This one-skillet mung bean stir fry with brown rice is a wholesome, vegan, and gluten-free meal made with actual, complete elements. Fast, hearty, and nourishing!
Brown Rice:
Mung Bean Vegetable Stir-Fry:
1 cup mung beans, raw
3 cups vegetable broth
1 tablespoon sesame oil
1 giant onion, sliced
3 garlic cloves, minced
1-inch ginger, peeled, finely shredded
2 small recent or dried chili peppers
1 small bell pepper, sliced
2 medium carrots (about 3 ounces every), sliced
1 bunch (about 7 ounces) Chinese language broccoli (or any kind of broccoli), trimmed
4 ounces mushrooms, sliced
Sauce:
1 cup water
1 giant recent orange, juiced (about 1/3 cup)
3 tablespoons soy sauce
1 tablespoon rice vinegar
2 tablespoons corn starch
- Place water and rice in a small pot or rice cooker/On the spot Pot, cowl, and prepare dinner till tender (about 40 minutes).
- In the meantime, prepare dinner mung bean vegetable stir-fry.
- Place mung beans and vegetable broth in a big sauté pan, skillet, or wok, cowl with a lid, and warmth over medium setting. Cook dinner, stirring often, for about 25 minutes. There ought to be small quantity of liquid left within the pan, and don’t drain it.
- Add sesame oil, onion, garlic, ginger, and peppers to the pan with mung beans, and stir-fry for about 4 minutes. If combination turns into dry and sticks to the pan, add just a few tablespoons of water as wanted.
- Add bell pepper, carrots, and broccoli, and prepare dinner for about 8 minutes, stirring often. If combination turns into dry and sticks to the pan, add just a few tablespoons of water as wanted.
- Add mushrooms and prepare dinner for an extra 2 minutes.
- Make the sauce by mixing collectively water, orange juice, soy sauce, rice vinegar, and cornstarch with a whisk till clean.
- Add the sauce to the pan or wok with mung beans and greens. Stir for about 2-3 minutes, till combination is thickened and bubbly.
- Makes 6 servings. Serve 1 ¼ cups mung bean vegetable combination with ½ cup cooked brown rice.
- Prep Time: 12 minutes
- Cook dinner Time: 40 minutes
Vitamin
- Energy: 275
- Sugar: 8 g
- Sodium: 871 mg
- Fats: 4 g
- Saturated Fats: 1 g
- Carbohydrates: 54 g
- Fiber: 5 g
- Protein: 8 g
- Ldl cholesterol: 0 mg
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