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Mung-Bean-Rice

Here is an easy step-by-step instruction for making mash polo with mushroom, mung bean rice with mushroom. This rice is a wonderful vegan and vegetarian protein-rich dish that is very simple to make and requires the minimum preparation.  Mung beans have a slightly sweet and nutty flavor and are native to India. They are an excellent source of dietary fiber, plant protein, complex carbohydrates and iron, and are packed with vitamins and minerals.

Mash Polo with Mushroom (Mung Bean Rice with Mushroom)


Prep time: 10 min
Cook time: 1 hour
Ready in: 1 hour 10 mins
Yields: 4 Servings

INGREDIENTS

1 pound mushrooms rinsed and chopped (optional)
1 cup mung beans picked over and rinsed
1 cup long grain basmati rice rinsed and drained
6 tablespoons olive oil divided
1/2 teaspoon salt
1 medium onion peeled and thinly sliced
1 large garlic clove peeled and diced (optional)
1/4 teaspoon turmeric
1/4 teaspoons ground cumin

INSTRUCTIONS

Heat 1 tablespoon olive oil in a medium-sized pot over medium-high heat. Add mushrooms and cook for 10 minutes or until the liquid is gone.

Bring mung beans and 3 cups of water to a boil in a small pot. Lower heat to medium low and cook for 20 minutes or until the beans are tender. Drain and set aside.

While the beans are cooking, add rice, 1 and 3/4 cups water, salt and 2 tablespoons olive oil to the pot of a small rice cooker. Cook halfway through the cooking cycle or until  all the water is absorbed by rice. If cooking on the stovetop, bring the rice to a boil and cook uncovered for 15 to 20 minutes until the water is absorbed by rice.

In the meanwhile, add the 2 remaining tablespoons of olive oil to the same pot used for mushrooms. Add onions  and cook for 10 minutes or until onions start turning golden on the edges. Add garlic, cumin and turmeric. Cook for 3 to 4 more minutes.

Add mung beans and rice to the onions. Mix to combine. Place a clean dishtowel or 2 layers of paper towel over the pot, folding the corners to keep away from the heat source. Cover the pot firmly with a lid. Cook over medium heat for 10 minutes until it starts steaming. Lower heat to medium low and cook for 20 more minutes.

If using a larger rice cooker, just add the onions and beans to the rice and finish the cooking cycle.

Serve  with plain yogurt, masto khiar, or salad shirazi.


 

Vegetarian Maash Polo (Mung Bean Rice with Mushroom)
Serves 4
A healthy and delicious vegan and vegetarian mung bean rice.
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Prep Time
10 min
Cook Time
1 hr
Total Time
1 hr 10 min
Prep Time
10 min
Cook Time
1 hr
Total Time
1 hr 10 min
565 calories
76 g
0 g
22 g
20 g
3 g
261 g
312 g
7 g
0 g
18 g
Nutrition Facts
Serving Size
261g
Servings
4
Amount Per Serving
Calories 565
Calories from Fat 190
% Daily Value *
Total Fat 22g
33%
Saturated Fat 3g
16%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 15g
Cholesterol 0mg
0%
Sodium 312mg
13%
Total Carbohydrates 76g
25%
Dietary Fiber 11g
43%
Sugars 7g
Protein 20g
Vitamin A
1%
Vitamin C
12%
Calcium
9%
Iron
26%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 pound mushrooms rinsed and chopped (optional)
  2. 1 cup mung beans picked over and rinsed
  3. 1 cup long grain basmati rice rinsed and drained
  4. 6 tablespoons olive oil divided
  5. 1/2 teaspoon salt
  6. 1 medium onion peeled and thinly sliced
  7. 1 large garlic clove peeled and diced (optional)
  8. 1/4 teaspoon turmeric
  9. 1/4 teaspoons ground cumin
Instructions
  1. Heat 1 tablespoon olive oil in a medium-sized pot over medium-high heat. Add mushrooms and cook for 10 minutes or until the liquid is gone.
  2. Bring mung beans and 3 cups of water to a boil in a small pot. Lower heat to medium low and cook for 20 minutes or until the beans are tender. Drain and set aside.
  3. While the beans are cooking, add rice, 1 and 3/4 cups water, salt and 2 tablespoon olive oil to the pot of a small rice cooker. Cook halfway through the cooking cycle or until all the water is absorbed by rice. If cooking on the stovetop, bring to a boil and cook uncovered for 15 to 20 minutes until the water is absorbed by rice.
  4. In the meanwhile, add the 2 remaining tablespoons of olive oil to the same pot used for mushrooms. Add onions and cook for 10 minutes or until onions start turning golden on the edges. Add garlic, cumin and turmeric. Cook for 3 to 4 more minutes.
  5. Add mung beans and rice to the onions. Mix to combine. Place a clean dishtowel or 2 layers of paper towel over the pot, folding the corners to keep away from the heat source. Cover the pot firmly with a lid. Cook over medium heat for 10 minutes until it starts steaming. Lower heat to medium low and cook for 20 more minutes.
beta
calories
565
fat
22g
protein
20g
carbs
76g
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Mastering Persian Cooking https://masteringpersiancooking.com/