Slow Cooked Mung Beans and Rice With Indian Spices and Caramelized Onions
Ali Segersten
I have had a number of requests for slow cooker recipes. Thank you! You have inspired me to use my slow cooker more often in the last few weeks! It is so nice to simply add all of the ingredients to the pot, walk away, and come back hours later with a warm, hearty meal in front of you. I have a few new slow cooker recipes to share with you in the coming weeks (both meat and vegetarian). The following nightshade-free recipe is designed for the Elimination Diet and is perfect for Phase 2 and Phase 3.
Aside from being one of the quickest legumes to prepare and the easiest of all beans to digest, mung beans have numerous positive health benefits. They are a good source of essential fatty acids, antioxidants, minerals, and protein. They show good antioxidant activity in the scientific literature. Mung beans don't have a very strong flavor so they tend to take on whatever you add to them during cooking. Indian spices pair particularly well with mung beans as do dried herbs. Last week I made a tasty mung bean, leek, and potato soup with dried tarragon, thyme, and dill. You can really play with spices and herbs to create some delicious combinations.
Slow Cooked Mung Beans and Rice With Indian Spices and Caramelized Onions
You can make this recipe using your slow cooker on either the low or high setting. This recipe will cook quickly on high so be ready to come back to it after 3 hours. It will take about 6 ½ hours on low. During the last 30 to 60 minutes of cooking you can add diced yams, chopped kale, chopped carrots, or any other vegetable you have that needs to be used. If your digestion is weak, I suggest soaking the beans and rice overnight in filtered water, then rinsing and draining in the morning.
Caramelized Onions
Garnish
- Place the brown rice, mung beans, ground cumin, turmeric, ginger, and water into a 3- or 4-quart crockpot.
- Cover and cook on high for 3 hours or on low for 6 ½ hours.
- After the beans and rice are cooked, stir in coconut milk and salt.
- Be sure to stir in any additional ingredients about 30 minutes before the end of cooking time.
- Heat a 10 or 11-inch skillet over medium heat. Add the oil, then add onions and salt. Sauté for approximately 10 minutes.
- I like to gradually turn the heat down as they cook so they don't burn. By the end of cooking I am using low heat.
- After about 10 minutes, add the cumin and mustard seeds. Continue to cook for 3 to 5 more minutes, or until onions are caramelized and spices are fragrant.
- You can either stir the onions into the stew or place them atop each serving.
- Garnish with chopped cilantro.
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About the Author
Alissa Segersten, MS, CN
Alissa Segersten, MS, CN, is the founder of Nourishing Meals®, an online meal-planning membership with over 2000 nourishing recipes and tools to support dietary change and better health. As a functional nutritionist, professional recipe developer, and author of The Whole Life Nutrition Cookbook, Nourishing Meals, and co-author of The Elimination Diet, she helps people overcome health challenges through food. A mother of five, Alissa understands the importance of creating nutrient-dense meals for the whole family. Rooted in science and deep nourishment, her work makes healthy eating accessible, empowering thousands to transform their well-being through food.Nourishing Meals Newsletter
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