Persian Rice with Mung Beans Maash Polow

Experience the vibrant flavors of Persian cuisine with Maash Polow, or Persian Rice with Mung Beans—a comforting, aromatic dish that combines fluffy basmati rice, tender mung beans, and warm spices like turmeric, cumin, and cinnamon. This traditional recipe is elevated with a touch of saffron, giving it a golden hue and irresistible fragrance. A layer of crispy potato tahdig at the bottom transforms this dish into a visual and textural delight. Perfect as a vegetarian centerpiece or paired with your favorite protein, Maash Polow is easy to prepare and ideal for a family meal or special gathering. Garnish with fresh parsley for a pop of color and serve this show-stopping dish straight from the pot or beautifully plated for a feast your guests won't forget! Keywords: Persian rice, mung beans, Maash Polow, saffron rice, crispy tahdig, traditional Persian recipe.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 4

Ingredients

• 2 cups Basmati rice
• 1 cup Mung beans (dried)
• 1 Onion (medium, finely chopped)
• 1 teaspoon Ground turmeric
• 0.5 teaspoon Ground cinnamon
• 0.5 teaspoon Ground cumin
• 2 teaspoons Salt
• 0.5 teaspoon Black pepper
• 0.25 teaspoon Saffron threads
• 2 tablespoons Boiling water (for saffron)
• 3 tablespoons Vegetable oil or ghee
• 8 cups Water
• 1 Potatoes (sliced thinly, optional for tahdig)
• 2 tablespoons Chopped fresh parsley (optional for garnish)

Directions

Step 1

Rinse and soak the basmati rice in cold water for 30 minutes, then drain and set aside.

Step 2

Rinse the mung beans thoroughly. In a medium pot, bring 3 cups of water to a boil. Add the mung beans and cook for 15-20 minutes until they are tender but not mushy. Drain and set aside.

Step 3

Bloom the saffron by grinding the threads with a pinch of sugar in a small bowl or mortar and pestle. Add the boiling water to the saffron and let it steep while you prepare the rest of the dish.

Step 4

In a large pot or Dutch oven, heat 2 tablespoons of vegetable oil over medium heat. Add the chopped onion and sauté until golden brown, about 5 minutes.

Step 5

Stir in the ground turmeric, cumin, cinnamon, salt, and black pepper. Cook for 1 minute until fragrant.

Step 6

Add the cooked mung beans to the onion mixture and toss gently to combine. Remove from heat and set aside.

Step 7

In the same pot, bring 5 cups of water to a boil. Add the soaked rice and cook for 5-7 minutes, stirring occasionally, until the rice is partially cooked and still firm to the bite (al dente). Drain the rice in a fine-mesh sieve and rinse with cold water to stop the cooking process.

Step 8

To assemble the dish, in a clean, dry pot, heat 1 tablespoon of oil over medium heat. If using, layer thinly sliced potatoes on the bottom of the pot for a crispy tahdig crust.

Step 9

Layer the rice and mung bean mixture in alternating layers, beginning and ending with the rice. Drizzle the bloomed saffron mixture over the top layer of rice.

Step 10

Using the handle of a wooden spoon, make a few holes in the rice to allow steam to escape. Cover the pot with a lid wrapped in a clean kitchen towel to catch condensation.

Step 11

Set the pot over low heat and steam the rice for 30-40 minutes until the rice is fully cooked and fluffy.

Step 12

To serve, carefully invert the pot onto a large serving platter to reveal the tahdig crust, if prepared. Garnish with fresh parsley, if desired, and serve hot.

Nutrition Facts

Serving size	(2827.0g)

Amount per serving	% Daily Value*
Calories	1682.1

Total Fat 45.4g	0%
Saturated Fat 6.8g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 4829.6mg	0%
Total Carbohydrate 258.7g	0%
Dietary Fiber 40.3g	0%
Total Sugars 19.2g
Protein 66.1g	0%

Vitamin D 0IU	0%
Calcium 500.5mg	0%
Iron 24.0mg	0%
Potassium 3389.2mg	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: 23.9%

Protein: 15.5%

Carbs: 60.6%