IRAQI MUNG BEANS AND RICE - MASH M'TUBUQ
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
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
MUNG BEANS AND RICE (MASHKITCHIRI)
Provided by Marian Burros
Categories dinner, project, side dish
Time 1h10m
Yield 3 servings as a main dish
Number Of Ingredients 14
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
PERSIAN RICE WITH MUNG BEANS (MAASH POLOW)
"Rice with mung beans (maash polow) is a delightful summer dish, light, simple and delicious. Mung beans are good in soups, salads and are super delicious when cooked with rice, sauteed onions and a heavy pinch of turmeric, slowly over low heat. I like to use equal portions of rice and beans for this dish. If you like you can add another 1/2 cup of rice to the recipe." Along with the serving options I also think dibs (date syrup) and Balkan yogurt separately would work well together with this dish but have yet to try. That way it would make it more of an Iraqi version since the best date syrup comes from Iraq. Recipe modified from http://turmericsaffron.blogspot.com
Provided by UmmBinat
Categories Long Grain Rice
Time 1h5m
Yield 6 , 6 serving(s)
Number Of Ingredients 10
Steps:
- In a medium pot, place the beans and add 3-4 cups of water over medium heat. Bring to a boil, reduce heat, cover and cook on medium to low heat for about 30-40 minutes until the beans are soft.
- In the meantime, in a non-stick heavy bottom pot with a tight fitting lid, heat 4 tablespoons of oil or butter and saute the chopped onions until they turn golden, add turmeric and cumin. Stir thoroughly.
- Add the mung beans to the onions, mix gently and cook them together for 5-7 minutes.
- Add the rice to the pot and enough water to cook the type and amount of rice you use. Add sea salt to taste. Bring to a boil, place a clean soft kitchen cloth between the lid and the pot to absorb the excess moisture and close the lid tightly. (I didn't do this part).
- Cook for 30 minutes on low heat.
- Serve warm on a platter with plain yogurt dibis, date syrup or Mast-O Khiar - Persian Yogurt and Cucumber Dip such as recipe#252416.
- Enjoy!
Nutrition Facts : Calories 358.6, Fat 2.2, SaturatedFat 0.3, Sodium 23.7, Carbohydrate 68.9, Fiber 11.5, Sugar 1.5, Protein 17
PHILIPPINE MUNG BEANS IN COCONUT MILK
I think I would eat anything, as long as it was cooked in coconut milk (not an assertion I really want to test). This is from Sundays at Moosewood.
Provided by Aunt Cookie
Categories Stew
Time 1h30m
Yield 6 serving(s)
Number Of Ingredients 10
Steps:
- Soak the beans in water for several hours or overnight. Drain, then cook them until tender (about 1 hour). Drain.
- While the beans are cooking, saute the onions in the oil with salt.
- When translucent, add ginger, chiles, and garlic. Simmer on low heat for a few minutes.
- Add the coconut milk and simmer for 5 more minutes.
- Combine the beans and the coconut milk mixture in a large pot. Add the soy sauce and chard, and cook until the chard wilts.
- Remove from heat and serve (I like it with rice).
CURRIED MUNG BEANS WITH RHUBARB AND YAMS
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
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.
IRAQI LAYERED FRESH FAVA BEAN/BROAD BEANS & RICE
This is another "layered" (m'tubuq) rice dish from Iraq. It's a little work cleaning the fava beans but it can be done while watching TV. Very tasty! The recipe is a high source of protein with or without meat. I make it w/o meat (if you prefer meat, it should be lamb). Since I've never really measured, the amounts are approximate and I use a rice cooker but it's not necessary, just convenient. You can replace the fava beans with baby lima beans if fava isn't available. Fava beans are so much tastier than lima beans, though. You should be able to find them at a produce market or Middle East grocery store. I buy the fresh and double peel them, i.e. remove the large cottony outer pod then remove the shell or skin around each bean. They are also available canned and ready to cook but I still take off the little thin shell around each one.
Provided by Hudakore
Categories One Dish Meal
Time 1h
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- If using a rice cooker, measure the amount of water for the rice only then add and mix all ingredients together. If using a conventional pot, 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 and the rest of the rice is then laid on top (hence "m'tubuq" meaning "layered". Cover again and continue to steam.
- Serve with dollops of plain yogurt or date syrup (dibis).
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