Straightforward Mung Bean Stir Fry with Brown Rice (Vegan + Gluten-Free)
Searching for a fast and healthful dinner that’s filled with 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 in addition made with actual, complete substances. It’s an ideal go-to for busy weeknights whenever you need one thing hearty, wholesome, and satisfying with out spending hours within the kitchen. Plus, mung beans prepare dinner rapidly 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 filled with plant-based protein, fiber, and important vitamins, making them an excellent addition to wholesome meals. Crunchy, tender mung beans type 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 a beautiful 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 obtained an incredible, gentle, wholesome meal on the desk, which can preserve you happy 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 substances. 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 sort 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. Prepare dinner, stirring often, for about 25 minutes. There must 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 couple of 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 a couple 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 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
- Prepare 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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