Simple Mung Bean Stir Fry with Brown Rice (Vegan + Gluten-Free)
On the lookout for a fast and healthful dinner that’s full of plant-based protein and fiber? This straightforward mung bean stir fry with brown rice is a flavorful, one-skillet meal that’s not solely vegan and gluten-free, but in addition made with actual, entire components. 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, identified for his or her gentle taste and fast cooking time. They’re full of plant-based protein, fiber, and important vitamins, making them an ideal addition to wholesome meals. Crunchy, tender mung beans kind the muse 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 along with your mung bean vegetable stir-fry, and voila! You’ve bought an incredible, mild, wholesome meal on the desk, which is able to 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 take pleasure in 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, entire components. 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 contemporary 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 contemporary 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/Instantaneous 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 incessantly, 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 a number of tablespoons of water as wanted.
- Add bell pepper, carrots, and broccoli, and prepare dinner for about 8 minutes, stirring incessantly. If combination turns into dry and sticks to the pan, add a number of tablespoons of water as wanted.
- Add mushrooms and prepare dinner for a further 2 minutes.
- Make the sauce by mixing collectively water, orange juice, soy sauce, rice vinegar, and cornstarch with a whisk till easy.
- 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
Diet
- 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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