Iraqi Mung Beans And Rice Mash Mtubuq Food

IRAQI MUNG BEANS AND RICE - MASH M'TUBUQ

Iraqi Mung Beans and Rice - Mash M'tubuq image

The recipe I have is called mash m'tubuq or layered mung beans and rice in English. Mung beans are commonly known as bean sprouts in Chinese food but in this case, they're not sprouted first. I make it quite often and is a high source of protein though I make it w/o meat (meat can be used and should be lamb). This is my recipe but, since I've never really measured, the amounts are approximate and I use a rice cooker but it's not necessary, just convenient:

Provided by Hudakore

Categories Low Cholesterol

Time 40m

Yield 4 serving(s)

Number Of Ingredients 8

Ingredients

1/2-3/4 cup dry mung beans, soaked overnight
1 cup rice
1 -1 1/2 tablespoon fresh dill, chopped
1 medium onion, chopped
2 -3 tablespoons oil
1 -1 1/2 teaspoon salt (to taste)
plain yogurt (optional, for serving)
date molasses (dibis, optional for serving)

Steps:

If using a rice cooker, measure the amount of water for the rice only. Otherwise, mix all ingredients together and cover with water that measures about the width of a finger above the rice line. Cover, bring to a boil, lower heat and allow to steam for about 1/2 hour. You can check the rice and beans for doneness.
Traditionally, when the rice is half cooked, it's divided in half, the mung beans and onions are laid on the bottom half of the rice in the pan and the rest of the rice is then laid on top (hence "m'tubuq" meaning "layered". Cover again and continue to steam.
When done, it can be served with plain yogurt or date syrup (dibbis). I prefer nice tart yogurt.

Nutrition Facts : Calories 334.9, Fat 7.5, SaturatedFat 1, Sodium 592.9, Carbohydrate 56.5, Fiber 5.9, Sugar 1.2, Protein 10.1

CURRIED MUNG BEANS WITH RHUBARB AND YAMS

Curried Mung Beans With Rhubarb and Yams image

Make and share this Curried Mung Beans With Rhubarb and Yams recipe from Food.com.

Provided by Mercy

Categories Lunch/Snacks

Time 2h

Yield 4 serving(s)

Number Of Ingredients 13

Ingredients

1 cup dried green mung beans, soaked in water overnight,rinsed and inspected
2 cups sweet potatoes, peeled and sliced (1 large)
1 tablespoon vegetable oil
1 cup rhubarb, diced small
1 cup zucchini, diced small
2 tablespoons honey
1 tablespoon curry powder
1 teaspoon fresh gingerroot, grated
1/4 teaspoon cayenne pepper (or more, to personal taste)
salt and pepper, to taste
1/4 cup shredded coconut
4 cups cooked long grain brown rice, hot
chutney

Steps:

Cover the mung beans with water in a deep pot.
Bring to a boil, reduce heat and add the raw sweet potato slices; simmer until beans are soft (about 30 minutes).
Remove from the heat and drain thoroughly.
Mash the beans together with the sweet potatoes using a fork or potato masher and then set the mixture aside.
Heat the oil in a skillet; once hot, add the rhubarb and zucchini; reduce the heat and cook until tender.
Stir in the honey and seasonings and mix it all together in with the mashed beans and sweet potatoes.
Turn the mixture out into an ovenproof dish and bake at 400°F until piping hot (about 20 minutes).
Garnish with the coconut and continue baking until the coconut is lightly golden (about 5 more minutes).
Serve with the brown rice and chutney.

MUNG BEANS AND RICE (MASHKITCHIRI)

Mung Beans and Rice (Mashkitchiri) image

Provided by Marian Burros

Categories dinner, project, side dish

Time 1h10m

Yield 3 servings as a main dish

Number Of Ingredients 14

Ingredients

1 cup mung dal (dried split yellow mung beans)
2 cups chopped onions
2 carrots, diced
2 tablespoons olive oil
1 large potato, peeled and diced
1 28-ounce can no-salt-added crushed tomatoes
2 teaspoons cumin seed
1 1/2 teaspoons hot paprika, plus extra for garnish
1/2 teaspoon sweet paprika, plus extra for garnish
2 cups no-salt-added chicken stock
1 cup long-grain rice
2 cups water
3/4 teaspoon salt or to taste
1/2 cup chopped cilantro

Steps:

Soak beans overnight or cook for 2 minutes in plenty of water and allow to sit for one hour; drain.
Saute onions and carrots in hot oil until onion begins to turn golden.
Add potato and cook 5 minutes.
Stir in the tomatoes, cumin seed, hot and sweet paprika and chicken stock. Bring to boil and add the drained beans. Cover, leaving the lid slightly askew to let steam escape. Simmer until beans are soft, 20 to 30 minutes, and most of liquid has been absorbed.
Meanwhile, bring the rice and water to a boil; reduce heat, cover and cook 17 minutes, until rice is tender and water absorbed. Stir rice into bean mixture; add salt.
Garnish with cilantro and hot or sweet paprika.

Nutrition Facts : @context http, Calories 846, UnsaturatedFat 10 grams, Carbohydrate 154 grams, Fat 14 grams, Fiber 23 grams, Protein 34 grams, SaturatedFat 2 grams, Sodium 1366 milligrams, Sugar 26 grams

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