Detox Mung Bean Risotto
By Teresa Cutter
What's great about it
One of the most popular dishes from my plant-based cookbook, Earth To Table, is the Mung Bean Risotto. It's a great high-protein vegan dish that's full of enzyme rich vegetables that aid the cleansing and detoxification process. Green mung beans are rich in complete plant protein, fibre, antioxidants and phytonutrients.
While some people experience gas or bloating from eating beans, mung beans are considered one of the easiest beans to digest. Mung beans are also high in magnesium which is important for digestive and cardiovascular health.
2 cups cooked mung beans (see notes on how to cook)
120 g pumpkin, finely diced (see notes)
120 g carrot, diced
120 g zucchini, diced
100 g fresh green beans, finely sliced
1 small brown onion, finely diced
2 teaspoons fresh grated turmeric
2 cups filtered water or home made vegetable stock
125 ml organic coconut milk
2 tablespoons truffle oil (optional but lovely)
2 tablespoons extra virgin olive oil
2 cloves garlic, crushed
handful chopped parsley
1 teaspoon flaked sea salt
generous grind of black pepper
- Combine water, onion, olive oil, garlic, turmeric, carrot, pumpkin, zucchini and beans into a pot and simmer for about 5 minutes.
- Add the mung beans and coconut milk and simmer for a further 5 - 10 minutes until thickened and vegetables are tender.
- Season with sea salt and pepper and add parsley.
- Adjust liquid if needed, adding a touch more water or coconut milk if required.
- Serve in bowls garnished with a generous drizzle of truffle oil and fresh parsley.
Notes and Inspiration
TO COOK MUNG BEANS
- Soak 1 cup of mung beans overnight in the fridge. This will help them cook quicker and make them more digestible. They will also cook without soaking.
- Drain the soaked mung beans and place them into a pot with 4 cups of filtered water.
- Bring to the boil and simmer over a gentle heat for 30 minutes. They will become lovely and soft and start to break apart.
- Drain the mung beans - you'll get about 3 cups cooked. Use any leftovers for a salad the next day. Add olive oil, lemon, fresh herbs, avocado and enjoy.
Use other vegetables such as asparagus, broccoli, cauliflower etc.
I dice all my vegetables in a high-speed blender such as Vitamix to save some time.
You'll notice that we did not saute the ingredients as it's normally done. Kamalaya detox principals require no frying or heating of oils which may denature the nutritional properties of the oil.