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Home » Lunch/Dinner Entree » Split Mung Beans

Split Mung Beans

Published: Apr 17, 2023 by Gigi & Sersie

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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!

top view of a bowl of split mung beans with diced sweet potato and spinach with spoon sticking out against black wood grain surface
enjoy this comforting bowl of split mung beans on its own or with rice

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

  1. Yellow split mung beans
  2. Low-sodium vegetable broth or water
  3. Onion
  4. Garlic
  5. Sweet potato
  6. Fresh ginger root
  7. Curry powder
  8. Crushed red pepper flakes
  9. Coconut aminos
  10. Baby spinach or bok choy
  11. Fresh cilantro or parsley
  12. Plain, unsweetened coconut milk (NOT the full-fat can)
top view key ingredients for split mung beans: yellow split mung beans, diced sweet potato, minced garlic, grated ginger, coconut aminos, fresh spinach, chopped onion, fresh parsley, spices, and coconut milk
key ingredients for split mung beans

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

top side view of split mung beans being rinsed under water with a fine mesh strainer
1. rinse and strain split mung beans; set aside.
top view of chopped onions that are starting to brown in a pot
2. add chopped onion to a preheated pot over medium heat and dry saute for 3 to 4 minutes
top view of chopped onion, sweet potato, garlic, ginger and spices in a pot
3. add diced sweet potato, grated ginger, chopped garlic, curry powder, and crushed red pepper flakes
top view of onions, spices and diced sweet potato being stirred with a wooden spoon in a pot
4. stir and cook for another minute (your kitchen should smell amazing)
top view of vegetable broth being poured into a pot with split mung beans and veggies
5. add split mung beans, coconut aminos, and low-sodium vegetable broth or water
top view of a pot of soup and wooden spoon stirring
6. stir and turn up the heat to high
top view of yellow soup boiling in a pot on the stove
7. bring to a boil
side view of a red pot with a lid partially covering; flame is lit on stovetop
8. reduce heat to low and partially cover with a lid; cook for 15 minutes; turn off the heat and let sit covered for another 2 to 3 minutes
top view close up of cooked split mung beans with diced sweet potato and wooden spoon stirring.
9. remove the lid and give it a stir
top view of spinach and parsley being stirred into a hot pot of split mung beans with a wooden spoon
10. add baby spinach and fresh parsley; the heat should wilt the spinach
top view of coconut milk being poured into the pot of split mung beans with spinach and diced sweet potato
11. pour in unsweetened plain coconut milk
top view of a creamy split mung beans with wilted spinach and diced sweet potatoes in a pot with a wooden spoon
12. stir and enjoy!

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

What's the difference between whole mung beans and 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.

Are split mung beans the same as lentils?

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.

What is another name for split mung beans?

Split yellow mung beans are also referred to as mung dal and moong dal, with "dal" meaning split.

top view of a bowl of split mung beans with diced sweet potato and spinach with spoon sticking out against black wood grain surface
this delicious and satisfying meal is spicy, sweet, and comforting

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!

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top view of yellow split mung beans with spinach and sweet potato in a white bowl with spoon blurred on the side

Split Mung Beans


  • Author: Gigi & Sersie
  • Total Time: 30 minutes
  • Yield: 3 1x
  • Diet: Vegan
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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

Units Scale
  • 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

  1. Fine mesh strainer (colander)
  2. Knife
  3. Cutting board
  4. Measuring cup
  5. Measuring spoons
  6. Microplane grater
  7. Medium pot with lid
  8. 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

Did you make this recipe?

Share a photo and tag us @danielsplaterecipes — we can't wait to see what you've made!

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