Friday, October 31, 2014
I don’t know if anyone has had a chance to try mung beans yet, but if you haven’t you might want to put them on your list. They do not need to be presoaked and they are delicious, healthy and full of protein. Last week I picked up the dried sprouted version at Whole Foods Market in the bulk food section. There was another fabulous recipe from Yotam Ottolenghi’s new book "Plenty More" that I could not wait to prepare and mung beans were once again the star. In his notes about this recipe, Yotam describes them as rather a bland bean but one that will soak up loads of flavor. I tried the fresh mung bean sprouts here, from his other sprouted salad recipe and was smitten.
The recipe was made on a day that it was not exactly planned for. In spite of that it was a great accompaniment to our meal and fairly easy to put together. The carrots were trimmed and placed in a saucepan in a single layer. Next they were partially covered with water, sugar and olive oil and cooked for 10 to 15 minutes. The carrots were beautiful in color and slightly caramelized. This added another layer of flavor to this wonderful salad. The only thing to complain about was the cleaning of the pan, which hubs took care of by adding water, sitting it back on the stove and scrapping the sides down when the water started boiling. A salad that I will make again and again.
2/3 cup dried green mung beans (I used dried sprouted mung beans)
4 tablespoon olive oil, divided
1 teaspoon cumin seed
1 teaspoon caraway seeds
1 teaspoon fennel seeds
2 cloves garlic (minced)
2 tablespoons white wine vinegar
1/2 teaspoon chili flakes
1 teaspoon salt, divided (plus more to season)
3 large carrots (trimmed and cut into 2 x 5 inch longs and thin and then 1/4 inch wide)
2/3 cup water
1/2 teaspoon sugar
1 1/3 cups cilantro (leaves chopped)
Grated zest of 1 lemon
1 ounces feta, crumbled
Fill a medium sized saucepan with water and bring to a boil. Add mung beans and simmer 15 to 20 minutes, until beans are just tender. Drain well. Place in a medium sized bowl.
In the meantime in another saucepan over medium heat add 2 tablespoons of the olive oil, cumin, caraway and fennel seeds. Stir constantly until the seeds start to pop, about 2 to 3 minutes. Remove from heat and pour over the beans. **You want to time this so that you are pouring the hot oil and spices over hot beans** Then add the garlic, vinegar, chile flakes and 1/2 teaspoon salt. Set aside.
Place the prepared carrots in a pan that is shallow enough to set them side by side. Add 2/3 cup water, along with 2 tablespoons olive oil, sugar and salt. Bring water quickly to a boil and keep heat on high, about 10 to 12 minutes. Most of the water should be evaporated by then, and carrots should be slightly caramelized.
Add the carrots to the bean mixture along with the cilantro and feta cheese. Sprinkle lemon zest on top, gingerly stir, taste add more salt if necessary. Enjoy!
Cheri Savory Spoon
Mysavoryspoon was first started in 2010 as a way to journal recipes that I had collected from cookbooks, magazines, family and friends. Most everything was savory, using legumes and whole grains. Along the way I discovered a love for baking. Now a couple times a month you might see some type of sweet pie or treat.
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