Heart-Healthy Monggo (Filipino Mung Bean Stew)

Savor the comforting flavors of *Heart-Healthy Monggo (Filipino Mung Bean Stew)*, a wholesome and nutrient-packed take on a beloved Filipino classic. This vibrant, plant-based dish combines protein-rich mung beans, antioxidant-loaded spinach, and aromatic sautéed garlic, onions, and tomatoes, all simmered to perfection in a flavorful low-sodium vegetable broth. Enhanced with a splash of soy sauce and a hint of lemon for a bright, tangy finish, this hearty stew is as delicious as it is nutritious. Perfect for a light dinner or paired with brown rice for a more filling meal, this recipe is a must for anyone seeking a heart-healthy, fiber-rich, and satisfying dish. Ready in just an hour and easy to prepare, this comforting stew delivers warmth and wellness in every bowl.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup mung beans
• 6 cups water
• 1 tablespoon extra virgin olive oil
• 1 small onion, chopped
• 3 garlic cloves, minced
• 1 medium tomato, diced
• 2 cups spinach leaves, washed and drained
• 2 cups low-sodium vegetable broth
• 1 tablespoon low-sodium soy sauce
• 0.5 teaspoon ground black pepper
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the mung beans under cold water until the water runs clear, then drain them.

Step 2

In a large pot, add the mung beans and 6 cups of water. Bring to a boil over high heat.

Step 3

Once boiling, reduce the heat to low and let the mung beans simmer for about 30 minutes, or until they are tender and splitting open.

Step 4

While the beans are cooking, heat the extra virgin olive oil in a separate pan over medium heat.

Step 5

Add the chopped onion to the pan, sautéing for 2-3 minutes until translucent.

Step 6

Stir in the minced garlic, cooking for another minute until fragrant.

Step 7

Add the diced tomato and cook for another 2-3 minutes until the tomato softens.

Step 8

Once the mung beans are tender, drain any excess water if necessary.

Step 9

Add the onion, garlic, and tomato mixture to the pot of mung beans.

Step 10

Pour in the low-sodium vegetable broth and stir well.

Step 11

Add the low-sodium soy sauce and ground black pepper, adjusting to taste.

Step 12

Let the stew simmer gently for another 10 minutes to blend the flavors.

Step 13

Add the spinach leaves to the pot, stirring gently until they wilt into the stew.

Step 14

Remove from heat and stir in the lemon juice.

Step 15

Serve hot, optionally with brown rice for a heartier meal.

Nutrition Facts

Serving size	(2473.2g)

Amount per serving	% Daily Value*
Calories	546.3

Total Fat 27.6g	0%
Saturated Fat 3.9g	0%
Polyunsaturated Fat 5.1g
Cholesterol 0mg	0%
Sodium 1333.7mg	0%
Total Carbohydrate 60.4g	0%
Dietary Fiber 19.3g	0%
Total Sugars 12.6g
Protein 20.3g	0%

Vitamin D 0IU	0%
Calcium 321.6mg	0%
Iron 7.3mg	0%
Potassium 1984.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.5%

Protein: 14.2%

Carbs: 42.3%