Recipes: Lou Dou- Mung Bean, Phaseolus

1.png

Hearty Mung Dal

Serves 6-8

Ingredients:

  • 1 cup whole green lu dou (mung bean)

  • 8 cups water

  • 2 Tbsp. shredded sheng jiang (fresh ginger)

  • 1 Tsp. ground jiang huang (turmeric)

  • 2 Bay leaves

  • 1 Tbsp. tamari or Braggs or miso

  • 1 medium or large potato, cubed

  • 1 carrot, cubed

  • 1 zucchini, cubed

  • 1 tomato, cubed

  • ½ cup shredded kale

  • ½ cup finely chopped cilantro

  • 2-3 scallions

  • 1 ½ Tsp. salt

  • 1 ½ Tbsp. sesame oil

  • ½ Tsp. bai jie zi (yellow mustard seeds) 

  • ½ Tsp. black mustard seeds

  • 1 Tsp. cumin seeds

  • ½ Tsp. coriander seeds

  • ¼ Tsp. whole hu lu ba (fenugreek seeds)

  • 1 chili, finely chopped (optional)

  • Juice of one lemon

Directions: 

Wash the Lu Dou in several washings. Combine Lu Dou with 6 cups of water in a large pot on high heat and bring to a boil. Skim away any foamy surface scum. Add ginger, turmeric, and bay leaves. Turn heat to low and cover with lid slightly ajar where steam can escape. Cook 45 minutes to 1 hour, stirring on occasion to avoid burning or clumping. Add 2 cups of water, tamari, potatoes, carrots, and zucchini and cook for 20 minutes more on low medium heat. Add tomato, kale, cilantro, scallions, and salt cooking for 10 more minutes. In a small pan add sesame oil and heat on medium heat for 15 seconds. Add the yellow mustard, black mustard, cumin seeds, coriander seeds, fenugreek, and chopped chili. Cook for 30 seconds to a minute on medium high heat being cautious of burning the oil. Pour this into the big pot and let it sit one minute before turning the heat off. Add the lemon juice and stir. Can garnish with yogurt and fresh cilantro.

2.png

MUNG BEAN CONGEE

ESPECIALLY GOOD FOR 

Eating in the summer, managing high cholesterol or diabetes, clearing up skin problems

FOR THOSE FAMILIAR WITH CHINESE MEDICINE 

This dish clears heat, drains dampness, and benefits the Spleen and Stomach. Mung bean congee is a classic Chinese food therapy dish. Like many congees, this can be served as a savory dish (which can be garnished with black sesame seeds or green onions and served with vegetables or meat) or a sweet one (which can be garnished with fruit or nuts) 

Serves 2-3

Ingredients:

  • ¼ cup mung beans

  • ¼ cup short grain white rice

  • A pinch of salt

  • 5 cups cold water

  • 3-4 Tbsp. powdered kudzu (ge gen)

  • Soy sauce (for a savory congee) or honey (for a sweet congee)

Directions:

  1. Combine the mung beans, rice, and salt in a large pot.

  2. Add 4 3/4 cups of water and bring to a boil, then lower the heat and simmer, covered with the lid slightly ajar, for about 1 hour. Add a little extra water if you see the congee is drying out or becoming too thick for your taste.

  3. Mix kudzu with about ¼ cup cold water to make it into a paste, then stir the mixture into the pot. 

  4. Cook the ingredients together for 2-3 minutes and serve.

Sara Kaufman