Quinoa and Mung Bean Salad

Quinoa and Mung Bean Salad

I used to minimize the benefits of going to Costco. I talked myself out of going regularly because I couldn’t understand the utility of buying things in bulk, couldn’t justify the crowds, and then there were the long lines. I have gotten past that, particularly after having children, and have found some great ‘go to’ prepared food items. One such item is their Quinoa Salad. It is made in-house and is delicious right out of the package.  This Costco version should be eaten within 2-3 days because it has chopped tomatoes in it and will get soggy if left unused. What I find interesting about the salad is that it incorporates the very underutilized Mung Bean, which I featured here last April in the pasta recipe Vegetable Pasta with Mung Beans.  I decided to make my own version of the Quinoa Salad featuring the Mung Bean.  It’s simple and you can add on your favorites to this base to make a more robust meal out of your salad – tomatoes, avocado, black beans, kidney beans, lettuce, cabbage, kale, protein – of course the options are endless.  Enjoy this superfood salad!

Feed the wellness in you!

 

Quinoa and Mung Bean Salad

Ingredients

  • 1 cup of quinoa (cooked yields 3 cups)
  • 1/2 cup of mung beans
  • 1/2 cup chopped mixed bell peppers
  • 1/4 cup chopped red onions
  • 1 can garbanzo beans
  • 3 mini cucumbers
  • 1/2 cup balsamic vinegar
  • 2 limes, juiced

Instructions

  1. Cook the quinoa and mung beans according to package directions. Should be 10-15 minutes.
  2. Set aside to cool.
  3. Peel the cucumbers and slice.
  4. Whisk the balsamic vinegar and lime juice.
  5. Combine all ingredients together.
  6. Serve immediately or chill in the refrigerator until you are ready to serve.
https://eatlikeavegetarian.com/quinoa-and-mung-bean-salad/

Vegetable Pasta with Mung Beans

Vegetable Pasta with Mung Beans2

Vegetable Pasta with Mung Beans

Prep Time: 1 hour

Cook Time: 35 minutes

Total Time: 1 hour, 35 minutes

Serving Size: 4-6

Ingredients

  • 1 zucchini
  • 1 yellow squash
  • 2 large carrots
  • 2-3 portabello mushrooms, cut lengthwise
  • 2 bunches of Swiss chard, cut lengthwise
  • 1 cup dried mung beans, soaked overnight
  • 1 c san marzano tomatoes
  • Vegetable stock
  • 2 tbl sea salt
  • 1 tsp black pepper
  • 1/4c red onion, chopped
  • 2 cloves garlic, chopped
  • 4 sprigs fresh thyme
  • 1 box Whole Wheat Spaghetti
  • Parmigiano-Reggiano (optional)

Instructions

  1. Cook the mung beans in 2 cups of vegetable broth for 45 minutes. Set aside.
  2. Using a peeler, shred your zucchini, carrots and yellow squash in long pieces, much like spaghetti. Wash and cook in vegetable broth (enough to cover the vegetables) for 10 minutes on a medium heat.
  3. In a large sauce pan, sautee the portabello mushrooms, Swiss chard with red onions and garlic for 10 minutes on a medium heat. Add the san marzano tomatoes, the leaves from the sprigs of thyme and cook on low heat for 5 minutes.
  4. Combine all ingredients (the veggies along with vegetable broth) and stir well. Let simmer for 5-10 minutes, before removing from heat.
  5. In another sauce pan, add the amount of pasta you desire with some of the sauce.
  6. Top with parmesan reggiano cheese if you wish and serve.
https://eatlikeavegetarian.com/vegetable-pasta-with-mung-beans/
I’ll get straight to the point – Mung Beans.  I have been eyeing this caper-looking bean in the dried bulk section for quite some time. I consider myself to have a diverse palate but I had never seen or heard of it in any dish I have ever had.  I’m in the bulk section regularly so I finally I decided to satisfy my curiosity and purchased some.Mung Beans

Since I’m always looking for sources of protein I figured the mung bean  would serve its purpose, but needed to research it before creating a home for it in a meal.  I had to give it a warm welcome.

I was surprised to learn that mung beans have been around for thousands of years and originated in India, and later cultivated throughout Asia.  When the mung bean is germinated, it creates the bean sprout.  Who knew?  Like most beans it is low in calories, high in fiber, a good source of iron, and delivers vitamins B, C, and K.

I looked for how mung beans are used in recipes and naturally due to it’s Indian origin, I found recipes for curries and stews.  I will keep that in mind for the very near future, but in the interim I decided to go a bit lighter in flavor and add it to a vegetable pasta. Beans are a great addition to vegetables in pasta, and in my quest to deliver alternatives for a  balanced meal to your plate, I’m pleased that this provides vegetables, protein, and whole grains all in one dish.

The beans need to be washed and soaked overnight.  Cooking time for the beans was approximately 45 minutes.  I shredded all of my vegetables to simulate pasta and also included whole grain spaghetti but the ratio of vegetables to pasta was 2:1.  Once all of the vegetables and beans are prepped, it is very simple to combine the few herbs and spices to complete the dish. As with most pastas, if you desire a protein just toss it in.  Enjoy!

Feed the wellness in you!

Vegetable Pasta with Mung Beans

Prep Time: 1 hour

Cook Time: 35 minutes

Total Time: 1 hour, 35 minutes

Serving Size: 4-6

Ingredients

  • 1 zucchini
  • 1 yellow squash
  • 2 large carrots
  • 2-3 portabello mushrooms, cut lengthwise
  • 2 bunches of Swiss chard, cut lengthwise
  • 1 cup dried mung beans, soaked overnight
  • 1 c san marzano tomatoes
  • Vegetable stock
  • 2 tbl sea salt
  • 1 tsp black pepper
  • 1/4c red onion, chopped
  • 2 cloves garlic, chopped
  • 4 sprigs fresh thyme
  • 1 box Whole Wheat Spaghetti
  • Parmigiano-Reggiano (optional)

Instructions

  1. Cook the mung beans in 2 cups of vegetable broth for 45 minutes. Set aside.
  2. Using a peeler, shred your zucchini, carrots and yellow squash in long pieces, much like spaghetti. Wash and cook in vegetable broth (enough to cover the vegetables) for 10 minutes on a medium heat.
  3. In a large sauce pan, sautee the portabello mushrooms, Swiss chard with red onions and garlic for 10 minutes on a medium heat. Add the san marzano tomatoes, the leaves from the sprigs of thyme and cook on low heat for 5 minutes.
  4. Combine all ingredients (the veggies along with vegetable broth) and stir well. Let simmer for 5-10 minutes, before removing from heat.
  5. In another sauce pan, add the amount of pasta you desire with some of the sauce.
  6. Top with parmesan reggiano cheese if you wish and serve.
https://eatlikeavegetarian.com/vegetable-pasta-with-mung-beans/