Hearty Mung Bean Stew With Kale

ByMaša Ofei Updated:
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This mung bean stew is warming, hearty, healthy, full of nutritious ingredients and delicious! Perfect for the cooler months and a great way to utilise more beans and veggies in your diet.

I only started using mung beans in my cooking a couple of months ago. I was at my local bulk food shop to stock up on beans, lentils, grains, and nuts and thought I’d give these a try.

Hearty Mung Bean Stew With Kale served in bowls.

I’ve been buying staples in bulk much more these days and avoiding the big supermarkets as much as possible to save the amount of plastic I bring into my house.

Even our toilet paper is wrapped in plastic—now we’ve switched to Who Gives a Crap! I’ve become so much more conscious of this. So I decided to buy things in my jars directly without having to discard any plastic packaging.

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Have you got any tips on how to reduce plastics in your house? I would love to hear some more suggestions! 

Simple, flexible, tasty, and hearty—this mung bean stew can easily become a staple in your home

This mung bean stew is healthy and has lots of wonderful flavours and textures. I love the addition of kale, but you can use spinach instead or leave it out altogether if you don’t have it at home, it’s optional.

The fresh tomatoes can be swapped for half a can of diced tomatoes. I don’t like recipes that restrict you to certain ingredients without alternatives.

If there’s something at home that you don’t have from the ingredients list, think about either substituting it or leaving it out.

I guess this comes with experience in the kitchen and feeling confident to swap things around and/or leave them out but still achieve a delicious meal.

kale leaves

Do you have to soak mung beans before cooking?

Mung beans are best once soaked for a few hours or overnight. I usually soak all beans and legumes to speed up the cooking time. Soaking also helps to break down the beans when digesting.

If I eat beans or anything of that nature that wasn’t soaked first and cooked straight away, I feel really bloated because they haven’t been prepared properly.

Mung Beans close up

I hope you learn from my mistakes and make sure you always soak them before cooking. Even if it’s for a few hours, trust me, you’ll not regret that extra time.

What are mung beans used for?

As the name suggests, mung beans are part of the bean and legume family. So naturally, you can use them in place of their relatives in curries, stews, soups, and salads.

Mung beans are a little bit sweeter in taste and from a quick google search, I found that they’re quite often mashed up and used as a paste in Asian desserts. Very cool!

Like other legumes, mung beans can be purchased split, whole, or sprouted.

Are mung beans good for you?

Mung beans are naturally derived from plants and have a host of nutritional benefits, including manganese, essential B vitamins, potassium, magnesium, folate, and zinc. They also pack quite a lot of protein and dietary fibre.

If you want to know more about the health benefits of mung beans, check out this post by Simple Roots Wellness.

Hearty Mung Bean Stew With Kale in large pot with a ladle shot from above.

I have this mung bean stew with some beautiful fresh wholemeal bread, and it’s simply to die for. I’m delighted with this recipe, and I hope you enjoy it just as much!

Other great hearty recipes for you:

  1. Vegan Black-Eyed Bean Stew
  2. Easy Vegan Brown Lentil Stew
  3. One-Pot French Lentil, Mushroom and Sage Stew
  4. Red Lentil Soup (Vegan)
  5. Rustic Eggplant Patties in Tomato Sauce
  6. Tikil Gomen (Ethiopian Cabbage & Potatoes)

If you try this recipe, let me know! We’d love for you to leave a comment and rating below. If you want to go that extra mile, tag us on Instagram or share your photo of the recipe on Pinterest. 

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Hearty Mung Bean Stew with Kale

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4.5 from 115 reviews

  • Author: Maša Ofei
  • Prep Time: 15 minutes
  • Additional Time:
  • Cook Time: 50 minutes
  • Total Time: 1 hour 5 minutes
  • Yield: 4
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Description

This mung bean stew recipe is a hearty healthy meal that has lots of wonderful flavours and textures. It’s the perfect dish to add to your weekly meal rotation during the colder months. 

Ingredients

  • 2 cups / 420g whole mung beans (soaked for at least 3 hours, drained, and rinsed)
  • 3 tablespoons olive oil
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 2 tablespoons fresh ginger, finely grated
  • 2 medium-sized potatoes, chopped into small cubes (leave the skin on just make sure you wash them well first) 
  • 1 teaspoon turmeric powder
  • ½ teaspoon cayenne pepper (or to taste)
  • 2 tomatoes, diced (or half a can (200g / 7 ounces) diced tomatoes)
  • 1 heaped tablespoon tomato paste (optional)
  • 3½ cups / 875ml vegetable stock (or boiled water)
  • 1 bunch kale, roughly chopped
  • 1 teaspoon salt (or to taste, depending if you use stock or water)
  • Handful coriander/cilantro, chopped (optional)

Instructions

  1. Put the beans in a medium saucepan and add water just enough to cover the beans. Place on stove on medium heat and bring to boil. You will probably get some white foam on the top. I normally scoop that off. Once boiling, let it simmer on low-medium heat for around 15 minutes until all the water has pretty much evaporated and the beans have become soft.
  2. While the beans are cooking, in a separate large pot on low heat, add the oil, onion, garlic, and ginger and saute until the onion is translucent, about 5-7 minutes.
  3. Add the potatoes, turmeric powder, cayenne pepper, tomatoes, and tomato paste and cook for around 5 minutes, occasionally stirring.
  4. Add the mung beans and cook for a further 5 minutes to incorporate everything.
  5. Pour in the vegetable stock and the kale, stirring for a minute or two. Salt to taste and half cover to simmer for about 15-20 minutes. Stirring occasionally. The best way to check if it’s cooked is to try a piece of the potato.
  6. Sprinkle the coriander/cilantro on top and serve on its own or with a nice thick piece of bread.
  • Diet: Vegan

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105 Comments

    1. Hi Sueann, sorry I missed your question! We don’t provide nutritional information for recipes. You can find more about that here. Thanks

      Reply

  4. Hi,

    The picture looks like eggplant would be good in it. Have you tried adding that before? I wouldn’t know when/how to add it…

    Reply

    1. I personally don’t think that eggplant would be great in this dish as the flavour is very different. Instead I’d try vegetables like sweet potato, carrots, pumpkin, mushrooms and corn. Happy cooking!

      Reply

  5. I am so confused. I halved the recipe and my soup tastes like very spicy water. Maybe I have the wrong type of cayenne pepper powder. Bummer.

    Reply

    1. Hi Claire, sorry to hear it didn’t turn out. I’m not sure what could have gone wrong. Did you change anything? It certainly shouldn’t taste like very spicy water.

      Reply

  6. Perhaps it is just me, but the instruction for #2 is a bit confusing. After rereading it several times, I believe it is saying to prepare the oil, onion, garlic and ginger in a separate pan from the beans. But when you say “while the beans are cooking” and use the word “add” it sounds like the oil, onion, garlic and ginger should be added to the beans while they are cooking.

    Reply

    1. Hi, sorry that you found my instructions a little confusing. Thanks for the feedback! I have updated it to make it a little clearer 🙂

      Reply

  8. First time cooking mung beans and the soup was superb! I read other reviews and followed some spice additions. I added ground coriander, curry, carrots, sweet potato, etc. no white potato though. This was soooo good!



    Reply

    1. So glad you enjoyed it, Joanna! I love the alterations you made. Sounds delicious! Thanks for the review x

      Reply

  9. Really is a heartening meal, quick to prep and cook. Thoroughly enjoyed and saved recipe to make again.
    Will also try other recipes.



    Reply

    1. Amazing, I’m so glad you enjoyed it, Gerry! It’s been a staple in our home during the cooler months for years now. Thank you for the review x

      Reply

  10. So great and tasteful! I soaked beans overnight. I also enjoyed not using the pressure cooker. I cooked lots of beans with pressure cooker before.



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    1. So glad you enjoyed it, Lina! It’s a great and easy legume to cook 😊 Thanks for the review x

      Reply

  12. I have a question. I’d like to soak the beans overnight instead of boiling. How to do do it that way? Thanks so much!!!



    Reply

    1. Hi Renee, I do recommend soaking them for at least 3 hours (even better overnight). If I understand you correctly, you’d like to cook the beans in the stew? If that’s the case, skip step 4 and add them in straight with the stock (not the kale) and follow step 1 instructions. Once they’re cooked, add in the kale and continue to simmer for another 15-20 minutes. I would also add the potatoes in with the mung beans (not in step 3) as otherwise, the potatoes will fall apart as they will be overcooked. I hope that all makes sense and helps!

      Reply

  13. Wow this was stunning!!! I went a little heavier handed with the turmeric and cayenne and used a tin of plum tomatoes. By God it is as delicious. Mopped up with a flat bread. Thank you for this delightful recipe!



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  14. Simple to make but very tasty. Used canned tomatoes as I didn’t have any fresh and in place of the water I used some basic homemade vege stock. Will definitely make this again.



    Reply

  15. I was excited for this recipe but found it a bit bland for my taste. That’s what I get for mainly cooking Indian food I guess. I toasted some cumin seeds in a little bit of ghee and added it at the end and that seemed to help. Also tried adding a little lemon juice to my bowl as I ate it, I may go back and add it the whole pot. I think I would add more tomatoes if I ever made this again.



    Reply

  16. This was my very first time cooking with mung beans and as a dietitian of 40 years I though it was time. This is delicious but plan on using more liquid, more than the recipe calls for. I used a whole can of diced tomatoes, not a half can(vs the half can the recipe called for). With the leftover I used even more liquid. I honestly think it helps the beans digest better with more liquid. I’d also recommend cooking it longer as well. I think these beans are a bit more difficult to digest without lots of cooking and soaking time. With the leftovers I got a little more creative. I added mushrooms, corn and tofu. Plus I added more liquid. I found the leftovers digested much better. We are only halfway through the leftovers though and I plan to make another meal of this generous serving(s) recipe .



    Reply

  17. Just tried thia recipe (i didnt have kale so used spinach) I absolutely love it. My 1st time with Mung Beans. I wasn’t sure what to make out of it so done a search nd thankfully found your recipe. Will defo recommend.. in fact, I have already and not even finished my ‘2nd’ plate yet.
    A big yummy thank you from me!!

    Reply

      1. Hi, I want to try this recipe but am unsure how much water to add with the kale? I’ve looked through the recipe and instructions but can’t see where it says how much. I apologise if I’ve missed it.

        Reply

  18. Within the last 2 months become a pescaterian and apart from chickpeas and lentils wanted to try something different. My daughter brought Mung beans but did not like them and a whole bag was left in the cupboard. I searched on-line for a receipe and tried this one. I used Spinach instead of Kale and fresh tomatoes. The aroma and taste is excellent. I am on a night shift at work and will share with nurses. I will make it again for my sons 21 Birthday in August as a lot of the guests are vegans or pescaterians. Thank you for recipe.

    Reply

  20. I had been avoiding using the mung beans in the back of my pantry because I didn’t know what to do with them. I’m so glad I found this recipe. It was easy and delicious. Even my meat eating partner liked it!



    Reply

  21. Hi!
    I’d love to try this recipe. I calculated the macros and the carbs came up pretty high.

    Looking to replace the potatoes to lower that number. Any suggestions about how could replace them without affecting the consistency of the stew?

    Thank you!

    Reply

    1. You could try pumpkin but it won’t have the same flavours, but a similar consistency. Another person said they used cauliflower and that it turned out great. Let me know how you go!

      Reply

  22. I used this recipe for inspiration. The final dish combined onions, celery, garlic with olive oil butter, turmeric, ginger and coriander, I added, sprouted mung beans, sprouted green lentils, purple sprouting broccoli and a tin of tomatoes. I stirred in some (new to us) black soya bean spagetti which actually worked better than noodles or pasta. Everyone enjoyed it and even the 3 year old boys finished their dinner. Fantastic, thank you



    Reply

  23. Such a healthy, wholesome, filling & TASTY fuss free recipe. I have never cooked with dried pulses, but am converted. Thank you.

    Reply

  24. My first culinary experience with mung beans. I see the wisdom in soaking the beans first and patience was indeed a virtue here. For my husband’s sake I use powdered ginger for a more subtle flavor & in this stew it worked. After a long winter of split peas & lentils – I am delighted by the new and therefore refreshing flavor and texture of the mung beans. To thin out on the second day I will add one cup of tomato juice & one cup of hot water, as is my habit with this type of stew. Thankyou for this keeper of a recipe.

    Reply

  25. This was amazing. I did some modifying
    1. jalapeno, 1. red bell pepper, purple potatoes. Added cumin, garam masala and paprika. Sooo good!!

    Reply

  26. Can you add sweet potato instead of white pots?
    Looking to make it tomorrow and it looks delish but i can’t have white potato’s

    Reply

  27. Hello!
    I’m so excited to share my successful results making the Hearty Mung Bean Stew with Kale. I absolutely love it. I didn’t have to buy any special ingredients everything was already on my shelf or in my fridge. I wanted to make a hearty one pot meal for the family and this one was perfect. Thank you for this wonderful recipe.

    Reply

  29. I am not vegan or vegetarian, but I am looking or healthier recipes starting this year! Can I use chicken broth instead of water? What type of meat would go good with this? I am excited to try! Thank you. PS- I love the mushroom and pepper ideas as substitutions.

    Reply

    1. Hi Victoria, thanks for your interest in this Mung Bean Stew. I couldn’t tell you what broth or meat would go with this recipe. But even though you’re not vegan/vegetarian, I would encourage you to try this recipe as it is, as we’ve had friends and family from all different lifestyles enjoy this hearty stew 🙂

      Reply

  30. Hearty, satisfying, feel full and healthy recipe. 3 cups of water if using IP. Added more herbaceous-ness such as: fresh basil, green onions, broccoli leaves, parsley, celery root! Was delish and easy because IP did all the work! My family’s fave! Thank You!



    Reply

  31. Hello, this looks amazing and I’l planning to make it tonight. I have a query about the method, after the beans are cooked do I drain them before adding them to the saucepan with all the other ingredients? Thank you!

    Reply

  32. I make kitchari fairly frequently but was looking for something DIFFERENT and not too Indian to feed my thoroughly mainstream-appreciating step-daughter. This stew delivered. I added carrots, used some collard greens I had in the beginning and added kale at the end, and used a lot of whole cumin seeds in addition to your recommended spices. Came out delicious. Everyone loved. Thank you!

    Reply

  33. I’m getting ready to make this for the 2nd time and it’s such a good recipe that I just had to leave a comment. Such a hearty, satisfying dish that seemed to taste better by the day.

    Reply

  35. YUM!! I bought some mung beans….they’re split mung beans so it also cut’s cook time 🙂 A tip I’ve always used for beans(especially if I forget to soak overnight) is bring beans to a boil the take off heat and soak for 1-3 hrs(depending on the beans).

    I’m one of those weird people who can’t have coriander because it takes like soap lol. So i used some parsley and bock choy.
    Thanks for another yummy recipe!

    Reply

  36. I’m making this for the third time having previously stumbled upon this recipe when looking for a way to use a glut of mung beans. Today’s is sans potato but otherwise as per recipe. It’s very tasty and adaptable. My tip: Try it with some raita on top!

    Reply

  37. I made this stew last night (with very minimal adjustments), and I’m currently eating leftovers for lunch at my desk. It was good last night, but it’s PERFECT today. I will definitely be making this again!!

    Reply

  38. Mine’s simmering on the stove right now, and I can’t wait to eat it! I omitted the tomatoes and cayenne as I’m allergic, and added ground coriander seed. If I want it thicker at the end, I may add a little canned pumpkin (common sub for tomato paste in soups). Thanks for the recipe!

    Reply

  39. Hello again, I wanted to add another note, I too brought some to work, ate it over rice, and a coworker, who is from India, saw it and she thought it was an Indian curry dish and she said it looked really good and healthy. In looking at other posts, its obviously a very adaptable and versatile recipe, a great starting point with what seems to be endless possibilities.

    Reply

  40. Hello!
    I did a search online for mung bean recipes and found yours. I took inventory of the ingredients and read the instructions and went for it! I made some slight changes based on what I had and didn’t have. I made my own veggie broth instead of using boiling water and I also used that same broth to soak, boil and simmer the beans, I had chard instead of kale, and also added a little bit of dandelion greens that I had in the fridge. I also added carrots. I cut the potatoes and carrots in small pieces. I left out tomato paste and coriander since I didn’t have any. I think everything else was based on your recipe. It turned out super tasty! Thank you!

    Reply

  41. Absolutely love this recipe! I’ve never cooked mung beans before so this was the very first recipe I tried with them. It’s now in the meal rotation! Thank you!

    Reply

  42. I added 1 tsp cumin and chopped mushrooms and bell peppers, and replaced the water with 4 cups of mushroom broth and it was delicious. Can you give us a gauge on the nutritional facts for your dish (ex: fat, carbs, calories, etc. etc)? Thank you for the recipe!

    Reply

  43. Love this soup! Reminds me of curry. I omitted the tomatoes altogether since they are out of season. Added mushrooms and celery and it’s to die for. Thank you for the guide!

    Reply

  44. Thanks for this nourishing recipe! I added some sweet potato along with the potato, and I stirred through some cooked quinoa before serving. Thankyou! My 2yo and 17yo both enjoyed it too!

    Reply

  45. I made this the other day and was heating it up at work. Everyone loved the aroma so I gave them some to try and they all loved it. It is really good. I’ve been eating it for breakfast somedays! I had read that it was great for appendicitis and mine was slighly inflamed, now it is not.

    Reply

  48. Got given some mung beans and looked you up for what to do with them. Thank you, also I knew about the plastic recycling by Coles but did not know what they did/made with it. Didn’t know if the plastic they recycled was All plastic or just special sort, like soft, clingy stuff etc. Anyway they get the lot. Thank you for very interesting info.

    Reply

  49. Thanks for this recipe. I bought mung beans for the first time in years today so needed inspiration for an easy meal.
    If you want to stop using plastic bags at the supermarket I suggest you look up Boomerang bags. Their HQ is on the Gold Coast but they have contacts all over Australia.

    Reply

  50. I decided to try a plant-based diet and wanted to try mung beans in a recipe. I came across this one which appealed to me. I mostly followed the recipe, but added some celery, carrots, and substituted rutabagas for potatoes. I also added a bit of cumin. I let it cook as directed then put in a 325 degree oven for 1 1/2 hours. This stew is simply delicious!! Thank you so much for posting it and giving me a starting point to be creative with it. BTW, I did soak the beans overnight.

    Reply

  51. I love mung beans and your recipe sounds delicious. I always use sprouted mung beans because they’re easier to digest. I’ve never used regular mung beans. With that being said, would you omit soaking the beans for 3 hours?

    Reply

  52. Dear Masa: Thank you so much for this recipe, which I found while searching for a way to cook my mung beans. It is simple and although I have not tasted it yet it looks delicious. (I’m afraid I omitted the ginger, I was planning to use some old ginger in powder form but after I had checked it out I was inspired to throw it out!)

    Reply

  53. *Groan*, this looks so hearty and the perfect home dish for the cooling weather. I have a bit of a pet hate for plastic! When we are travelling, I always like to keep some metal cutlery or reusable containers in the car to avoid using plastic cutlery or containers. Bulk buying is great too, especially with those places that allow you bring your own containers. Did you know that you can ‘recycle’ all of your soft plastics at Woolies/Coles?! I think they melt it down and reuse it as outdoor school furniture. Looking forward to your post on plastic xo

    Reply