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Mung beans are a great source of protein, especially for our little ones. They sprout fast and easier to digest than other beans.
The technique I use to create the meat like texture is pulsing the beans with garlic, onion, parsley and spices, creating a falafel texture. The mixture is then flattened and baked. Finally, when it’s out of the oven I add it to the sauce, using my hands to create the minced texture.
For the sauce, I use the traditional vegetables and flavors.
It all comes together perfectly.
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recipe
Prep Time
25 minutes
Cook Time
15 minutes
Difficulty
Servings:
4Ingredients
For the bean mixture
- 1 onion
- 2 garlic cloves
- 1 handful parsley
- 7 oz sprouted mung bean
- 3 tsp tahini
- 0.5 tsp salt
- 1 tsp cumin powder
- 1 tsp grounded coriander
For the sauce
- 14 oz finely chopped tomatoes (I use canned Polpa)
- 1 cup water (from cooking the pasta)
- 1 onion
- 3 garlic cloves
- 2 cellery sticks
- 2 carrots
- salt and pepper
- 2 tbsp olive oil
For serving
- 1 pasta package
- 2 tbsp nutritional yeast
Instructions
- Preheat the oven to 375f (~190c). Cover a baking tray with parchment paper and oil with olive oil.
- Wash and dry the parsley, peel the onion and garlic, and rinse the sprouted mung beans.
- Transfer the beans, parsley, onion, garlic, tahini, grounded coriander, cumin powder and salt to a food processor. Pulse until you reach a falafel like texture.
- Transfer to the parchment paper and flatten evenly.
- Place in the oven and bake for 15 minutes.
- In the meanwhile, prepare the pasta and sauce. For the pasta- prepare as instructed on the package and make sure you keep 1 cup of cooking water.
- For the sauce - wash the vegetables, peel the onion, garlic and carrots. Chop to small pieces.
- Place a large sauce pan on medium heat, add the olive oil and sauté the onion. Garlic, celery and garlic. Add some salt and pepper, adjusting the flavor as you like.
- Add the tomatoes and water, cover and cook on low heat for 5 minutes.
- Remove the mung bean mixture from the oven and use your hand to crumble it into the sauce. Taste and adjust the flavor and texture, adding more water of required.
- Serve with the cooked pasta and some nutritional yeast.
