Iraqi Mung Beans and Rice Mash M Tubuq

Experience the comforting flavors of **Iraqi Mung Beans and Rice Mash (M Tubuq)**, a hearty one-pot dish that merges creamy textures with warm, earthy spices. This traditional recipe combines tender mung beans and fragrant basmati rice, cooked to perfection with aromatic turmeric, cumin, and a savory sauté of onions and garlic. With a porridge-like consistency, it’s perfect for cozy meals and pairs beautifully with flatbread, tangy pickles, or a fresh salad. Quick to prepare with only 10 minutes of prep time and requiring just a handful of pantry staples, this dish is both nourishing and deeply satisfying. Top it off with fresh cilantro for a vibrant finish, and enjoy the simple yet rich culinary tradition of Iraq with this soul-soothing recipe!

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:50 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Mung beans
• 1 cup Basmati rice
• 6 cups Water
• 1 large, finely chopped Onion
• 3 cloves, minced Garlic
• 1 teaspoon Ground turmeric
• 1 teaspoon Ground cumin
• 1.5 teaspoons Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Olive oil
• 2 tablespoons, chopped (optional, for garnish) Fresh cilantro

Directions

Step 1

Rinse the mung beans thoroughly under cold water and soak them in a bowl of water for at least 30 minutes before starting the recipe. This helps reduce cooking time.

Step 2

Rinse the basmati rice under cold water until the water runs clear. Set aside.

Step 3

In a large pot over medium heat, add the olive oil and sauté the finely chopped onion until golden and translucent, about 5-7 minutes.

Step 4

Add the minced garlic to the onions and sauté for another 1-2 minutes, stirring frequently to prevent burning.

Step 5

Stir in the ground turmeric and ground cumin, allowing the spices to toast for about 30 seconds to release their aroma.

Step 6

Drain the soaked mung beans and add them to the pot. Stir to coat the beans in the onion and spice mixture.

Step 7

Pour in 6 cups of water and bring the mixture to a boil. Lower the heat to a simmer and cover the pot. Cook the mung beans for 20 minutes, stirring occasionally.

Step 8

After 20 minutes, add the rinsed basmati rice to the pot along with the salt and black pepper. Stir to combine.

Step 9

Cover the pot and let the mixture simmer on low heat for another 25-30 minutes, or until both the mung beans and rice are fully cooked and have broken down into a creamy mash. Stir occasionally to ensure nothing sticks to the bottom of the pot. Add a little more water if the mash becomes too thick.

Step 10

Taste and adjust seasoning as needed. The final dish should have a creamy, porridge-like consistency.

Step 11

Serve warm, garnished with freshly chopped cilantro if desired. Enjoy with flatbread, pickled vegetables, or a simple side salad.

Nutrition Facts

Serving size	(2084.8g)

Amount per serving	% Daily Value*
Calories	905.6

Total Fat 42.5g	0%
Saturated Fat 6.6g	0%
Polyunsaturated Fat 7.7g
Cholesterol 0mg	0%
Sodium 4005.5mg	0%
Total Carbohydrate 110.0g	0%
Dietary Fiber 18.3g	0%
Total Sugars 13.3g
Protein 23.4g	0%

Vitamin D 0IU	0%
Calcium 250.1mg	0%
Iron 9.9mg	0%
Potassium 1047.2mg	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: 41.8%

Protein: 10.2%

Carbs: 48.0%