This one-pot split mung beans recipe is high in protein, high fiber, low fat, and takes 30 minutes to make. It's oil-free, gluten-free, soy-free, nut-free, and satisfyingly delicious. A meal-prep favorite!
This recipe makes 3 generous servings or 4 smaller servings. Enjoy this comforting lentil dish on its own or over rice, quinoa, or your favorite whole grain.
What you need to make these split mung beans
- Yellow split mung beans
- Low-sodium vegetable broth or water
- Onion
- Garlic
- Sweet potato
- Fresh ginger root
- Curry powder
- Crushed red pepper flakes
- Coconut aminos
- Baby spinach or bok choy
- Fresh cilantro or parsley
- Plain, unsweetened coconut milk (NOT the full-fat can)
I used the So-Delicious brand of unsweetened, plain coconut milk for this recipe. To keep this recipe low-fat, use the shelf stable quart size container in the tetra pak container, and not the coconut milk in the can.
How to make these lentils
Rinse and strain split mung beans. Set aside.
Preheat a medium pot over medium heat. Add chopped onions and saute for 3 to 4 minutes.
Add diced sweet potato, grated ginger, chopped garlic, curry powder, and crushed red pepper flakes. Stir and cook for another minute.
Add split mung beans, coconut aminos, and low-sodium vegetable broth (or water) to the pot with veggies. Stir it and turn the heat up to high and bring it to a boil. Reduce heat to low and put the lid on to cook for 15 minutes.
After 15 minutes, turn off the heat and let it sit for 2 to 3 minutes to continue to absorb the liquid.
Stir in spinach (or chopped baby bok choy) and fresh parsley (or cilantro). After the spinach wilts, then add unsweetened plain coconut milk. Enjoy!
Step-by-Step Instructions
Store leftovers in a covered container in the refrigerator for up to four days. Portion out and freeze for up to four months. This recipe is great for meal prep!
Frequently Asked Questions About Split Mung Beans
Whole mung beans have their "hulls" (or skin) on, whereas split mung beans do not. The hulls give whole mung beans a green color. However, when they are removed, the split mung beans are yellow.
Split mung beans are considered lentils due to their shape—Lens culinaris meaning spherical or lens-shaped. Check out this article to learn more about lentils.
Split yellow mung beans are also referred to as mung dal and moong dal, with "dal" meaning split.
Other high-protein, low-fat recipes to check out
- Vegan Fritatta
- Mushroom Barley Soup
- Vegan Enchilada Casserole
- White Bean Kale Soup
- Tempeh Stir Fry
- Red Lentil Dal
- Sweet and Smoky Black Eyed Peas and Greens
- Veggie Chili
We hope you love this one-pot recipe as much as we do. Please rate and leave a comment below. Be sure to share a picture on Instagram and tag us @danielsplaterecipes so we can see your creation!
Print
Split Mung Beans
- Total Time: 30 minutes
- Yield: 3 1x
- Diet: Vegan
Description
This one-pot split mung beans recipe is high in protein, high fiber, low fat, and takes 30 minutes to make. It's oil-free, gluten-free, soy-free, nut-free, and satisfyingly delicious. A meal-prep favorite!
Ingredients
- 1 cup yellow split mung beans
- ½ onion, chopped
- 1 cup diced sweet potato (about ¼-inch)
- 3 cloves garlic, minced
- 1 Tbsp fresh ginger root, grated or minced
- 2 tsp yellow curry powder
- ½ to 1 tsp crushed red pepper flakes
- 2 ½ cups low sodium vegetable broth
- 1 Tbsp coconut aminos
- 2 cups spinach (or baby bok choy)
- ¼ cup fresh chopped parsley (or cilantro)
- ½ cup plain, unsweetened coconut milk (NOT the can)
Instructions
Rinse and strain split mung beans. Set aside.
Preheat a medium pot over medium heat. Add chopped onions and saute for 3 to 4 minutes.
Add diced sweet potato, grated ginger, chopped garlic, curry powder, and crushed red pepper flakes. Stir and cook for another minute.
Add split mung beans, coconut aminos, and low-sodium vegetable broth (or water) to the pot with veggies. Stir it and turn the heat up to high and bring it to a boil. Reduce heat to low and put the lid on to cook for 15 minutes.
After 15 minutes, turn off the heat and let it sit for 2 to 3 minutes to continue to absorb the liquid.
Stir in spinach (or chopped baby bok choy) and fresh parsley (or cilantro). After the spinach wilts, then add unsweetened plain coconut milk. Enjoy!
Store leftovers in a covered container in the refrigerator for up to four days. Portion out and freeze for up to four months.
Notes
EQUIPMENT / SUPPLIES
- Fine mesh strainer (colander)
- Knife
- Cutting board
- Measuring cup
- Measuring spoons
- Microplane grater
- Medium pot with lid
- Cooking spoon
- Prep Time: 10
- Cook Time: 20
- Category: Lunch/Dinner Entrée
- Method: Stovetop
- Cuisine: Indian
Keywords: split mung beans, yellow mung beans, lentils, healthy vegan recipes, high protein, high fiber, low fat, no oil, gluten-free, soy-free, nut-free, daniel fast recipes, meal prep
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Julie groves
What are coconut aminos and where do you purchase them.
Gigi & Sersie
Hi Julie- coconut aminos is a dark brown sauce, similar to soy sauce, that provides a salty umami or savory flavor to your dishes. It's a lower sodium and soy-free alternative to salt and soy sauce. You can find them at all major grocery stores in the same area as the soy sauce.