Marvellous Meatless MealGet Your Pulses Pumping
Mung Bean & Chicken Hot Pot is a mildly spicy and fulfilling meal all in a bowl. Mung beans are nutrient dense and easy to digest. They’re a gas-free bean, unlike other varieties of legumes, making them a popular choice for many legume recipes.
|canola oil cooking spray|
|dried whole mung beans (Soak overnight prior to making this recipe)||1 1/2 cups|
|onion, brown, fresh, chopped||1|
|garlic clove, finely chopped||1|
|chili, red / green, deseeded, finely chopped||1|
|tomato passata cooking sauce, salt-reduced||1 1/2 cups|
|cumin, ground||1 tsp|
|turmeric, ground||1/2 tsp|
|red capsicum, fresh, deseeded, diced||1|
|capsicum, green, fresh, deseeded, diced||1|
|chicken stock, liquid, salt-reduced||2 cups|
|BBQ chicken or cooked chicken breast meat, pulled||300 g|
|rock salt & cracked pepper||to season|
Drain and rinse mung beans well under cold water after they've been soaking. Place beans into a medium-sized saucepan. Add enough water to cover the beans. (1/½ cups dried beans = 4½ cups water.) Place on stove top and bring to the boil uncovered.
Reduce heat, place lid on top and simmer for 40-45 minutes, or until the beans are tender. When done, drain mung beans. Using a potato masher, mash the mung beans in the saucepan until smooth.
Spray with oil and heat a large frying pan. Sauté onion, garlic and chillies for 4-5 minutes. Stir in tomato cooking sauce and spices, then add the mashed beans. Add capsicums, pour chicken stock over the top, and simmer for 10-15 minutes, covered.
When ready to serve, add the pulled chicken to the mung bean hot pot and season with salt & pepper.
- Mung beans’ health benefits are impressive. They offer 14g of protein per cooked cup and are a good source of dietary fibre. Mung beans are easy to add to many of the recipes in this cookbook - soups, stews, salads, rissoles, patties, even stir-fries.
- Substitute mung beans if unavailable, with dried black beans, lentils or kidney beans.
|Calories (per serving)||213|
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