Msfitz’s “Mungcake” – a vegan and gluten free savoury pancake

Dairy free, Korean, Recipes, Snacks, Vegetarian

The Mung Bean

Mung beans are very nutritious. They are an excellent source of protein and dietary fiber, and also contain vitamins A, C and E, folacin, phosphorous, magnesium, iron and calcium.  They are also easier to digest and quicker to cook than most other legumes so great if you have difficulty digesting beans to eat these instead.

Other health benefits of mung beans include:

  • Cleansing and detoxifying – mung beans are known as a cleansing legume especially when soaked and / or sprouted
  • Improving digestion – the fiber improves bowel function and cleanses your intestines
  • Reduced cholesterol, risk of coronary disease, high blood pressure – eating legumes have a strong correlation with healthy cholesterol levels

Would you like to try a recipe incorporating this delicious legume?

Making yourself a Mungcake 

1. Mix 1 cup brown rice and 2 cups mung beans, and soak in water overnight. (To save time, if you have other items you’re soaking, do them all at once!) Soaking makes the ingredients easier to digest since we will not really “cook” them.

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2. Drain and rinse the brown rice and mung beans a few times, then blend in a food processor. I use my Vitamix blender, which works fantastically. Add a little bit of water (~0.5 cup to 1 cup) depending on how well the blend is being created.

3. Heat a non-stick frying pan at medium. Put a spoonful of the rice / bean batter and spread it out to be flat.

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4. When the mixture is getting formed, flip over.

 

Here’s your finished product. What is really tasty is adding things that you love, like chopped veggies, etc to this mixture. I added toasted sesame seeds I made before. Enjoy and let me know what you think!

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Part 1 – Easy meal planning for your week

Nutrition & Well-being, Recipes

One of the ways I stay healthy and trim is to plan out my week’s eating and exercise regimen in advance on the weekend. I make recipes that I could easily portion into batches, freeze and take in pieces during the week. Depending on how ambitious I feel, I make all of my snacks (e.g. granola bars, kale chips, etc.) as well as my meals. 

Try out one of these recipes for your week today! 

1. Vegan red lentil and sweet potato soup 

It’s winter … and a soup is just perfect on a cold day. Lentils are a great source of protein which will keep you full long after your meal without a food coma. Also, feel free to modify the veggies in the recipe. This time, I also added mushrooms just because I really love them. Enjoy!

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Ingredients

2 Tbsp coconut or extra-virgin olive oil
1 tsp ground cumin
1 tsp ground turmeric
1 Tbsp curry powder
1 Tbsp paprika powder
1 diced large onion
Coarse salt and freshly ground black pepper
4 minced cloves garlic
2 Tbsp minced fresh ginger
2 peeled and diced sweet potatoes
1 diced (stemmed, seeded) red bell pepper (optional)
1 1/2 cups rinsed red lentils
6 cups water

How

1. Chop all veggies

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2. Lightly heat the olive oil in a large pot over low-medium heat.

3. Add cook cumin, turmeric and curry powder and stir until fragrant, about 1 to 2 minutes.

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4. Add onion with a few pinches salt, and cook, stirring, until tender, about 6 minutes.

5. Add garlic and ginger and cook, stirring, until tender, about 2 minutes.

6. Add sweet potatoes and bell pepper and cook 1 minute. Add other veggies you may like, such as carrots, and mushrooms.

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7. Add lentils and water. Bring to a boil, then reduce heat and simmer until lentils are tender, 20 to 25 minutes.

8. Season with salt and pepper to your liking!

A tip: invest in some good stainless steel or hardy containers of different sizes. I batch mine up by size for soups to bring in to work, and also freeze in larger portions and thaw when needed.