IRAQI MUNG BEANS AND RICE - MASH M'TUBUQ
The recipe I have is called mash m'tubuq or layered mung beans and rice in English. Mung beans are commonly known as bean sprouts in Chinese food but in this case, they're not sprouted first. I make it quite often and is a high source of protein though I make it w/o meat (meat can be used and should be lamb). This is my recipe but, since I've never really measured, the amounts are approximate and I use a rice cooker but it's not necessary, just convenient:
Provided by Hudakore
Categories Low Cholesterol
Time 40m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- If using a rice cooker, measure the amount of water for the rice only. Otherwise, mix all ingredients together and cover with water that measures about the width of a finger above the rice line. Cover, bring to a boil, lower heat and allow to steam for about 1/2 hour. You can check the rice and beans for doneness.
- Traditionally, when the rice is half cooked, it's divided in half, the mung beans and onions are laid on the bottom half of the rice in the pan and the rest of the rice is then laid on top (hence "m'tubuq" meaning "layered". Cover again and continue to steam.
- When done, it can be served with plain yogurt or date syrup (dibbis). I prefer nice tart yogurt.
Nutrition Facts : Calories 334.9, Fat 7.5, SaturatedFat 1, Sodium 592.9, Carbohydrate 56.5, Fiber 5.9, Sugar 1.2, Protein 10.1
PERSIAN RICE WITH MUNG BEANS (MAASH POLOW)
"Rice with mung beans (maash polow) is a delightful summer dish, light, simple and delicious. Mung beans are good in soups, salads and are super delicious when cooked with rice, sauteed onions and a heavy pinch of turmeric, slowly over low heat. I like to use equal portions of rice and beans for this dish. If you like you can add another 1/2 cup of rice to the recipe." Along with the serving options I also think dibs (date syrup) and Balkan yogurt separately would work well together with this dish but have yet to try. That way it would make it more of an Iraqi version since the best date syrup comes from Iraq. Recipe modified from http://turmericsaffron.blogspot.com
Provided by UmmBinat
Categories Long Grain Rice
Time 1h5m
Yield 6 , 6 serving(s)
Number Of Ingredients 10
Steps:
- In a medium pot, place the beans and add 3-4 cups of water over medium heat. Bring to a boil, reduce heat, cover and cook on medium to low heat for about 30-40 minutes until the beans are soft.
- In the meantime, in a non-stick heavy bottom pot with a tight fitting lid, heat 4 tablespoons of oil or butter and saute the chopped onions until they turn golden, add turmeric and cumin. Stir thoroughly.
- Add the mung beans to the onions, mix gently and cook them together for 5-7 minutes.
- Add the rice to the pot and enough water to cook the type and amount of rice you use. Add sea salt to taste. Bring to a boil, place a clean soft kitchen cloth between the lid and the pot to absorb the excess moisture and close the lid tightly. (I didn't do this part).
- Cook for 30 minutes on low heat.
- Serve warm on a platter with plain yogurt dibis, date syrup or Mast-O Khiar - Persian Yogurt and Cucumber Dip such as recipe#252416.
- Enjoy!
Nutrition Facts : Calories 358.6, Fat 2.2, SaturatedFat 0.3, Sodium 23.7, Carbohydrate 68.9, Fiber 11.5, Sugar 1.5, Protein 17
CENTRAL ASIAN RICE AND BEAN STEW
Steps:
- In a large heavy pot, heat the oil or fat until very hot. Add the onions, lower the heat to medium, and cook, stirring occasionally, until lightly golden, about 10 minutes. Add the potatoes and carrots and cook, stirring occasionally, for 10 minutes.
- Stir in the tomatoes, then add the cumin, chile, salt, and pepper and stir well. Add 2 cups of the boiling water or stock and bring to a boil. Let boil vigorously for several minutes, then stir in the dal. Once the mixture has again returned to the boil, lower the heat, cover, and simmer until the mung beans are tender, 30 to 40 minutes, stirring every 10 minutes or so to prevent sticking. Add more boiling water or stock if necessary.
- When the beans are done, stir in the cooked rice. The mixture should be moist; add a little hot water or stock if necessary. Taste for seasoning. Serve hot, garnished with sprigs of fresh mint (if available) and accompanied by plain yogurt.
- Alternative: An Uzbek version of this stew includes lamb: Cut 1/2 pound lean lamb into small cubes. Add the meat several minutes after you begin sautéing the onions. You may wish to increase the salt and pepper.
IRAQI LAYERED FRESH FAVA BEAN/BROAD BEANS & RICE
This is another "layered" (m'tubuq) rice dish from Iraq. It's a little work cleaning the fava beans but it can be done while watching TV. Very tasty! The recipe is a high source of protein with or without meat. I make it w/o meat (if you prefer meat, it should be lamb). Since I've never really measured, the amounts are approximate and I use a rice cooker but it's not necessary, just convenient. You can replace the fava beans with baby lima beans if fava isn't available. Fava beans are so much tastier than lima beans, though. You should be able to find them at a produce market or Middle East grocery store. I buy the fresh and double peel them, i.e. remove the large cottony outer pod then remove the shell or skin around each bean. They are also available canned and ready to cook but I still take off the little thin shell around each one.
Provided by Hudakore
Categories One Dish Meal
Time 1h
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- If using a rice cooker, measure the amount of water for the rice only then add and mix all ingredients together. If using a conventional pot, mix all ingredients together and cover with water that measures about the width of a finger above the rice line. Cover, bring to a boil, lower heat and allow to steam for about 1/2 hour. You can check the rice and beans for doneness.
- Traditionally, when the rice is half cooked, it's divided in half, the mung beans and onions are laid on the bottom half and the rest of the rice is then laid on top (hence "m'tubuq" meaning "layered". Cover again and continue to steam.
- Serve with dollops of plain yogurt or date syrup (dibis).
MUNG BEANS WITH DUCK OVER BROWN RICE
This recipe is rather time consuming the first time around due to making the duck stock. Afterwards it can be made in about 60 minutes. You can "kick it up" with bottled green pepper sauce, cornbread and green onions. The recipe for the stock, preparation of the beans and rice are included. The cooking time does take into consideration the time to cook and cool the stock.
Provided by PaulaG
Categories One Dish Meal
Time P2DT1h
Yield 4 serving(s)
Number Of Ingredients 22
Steps:
- The night before, place the ingredients for the stock in a large stockpot.
- Cover by about 2 inches with cold water and bring slowly to a boil.
- Skim any froth that forms on the surface.
- Reduce heat and simmer uncovered about 3 hours.
- Add water as needed to keep ingredients covered and skim as necessary.
- Strain the broth into a large bowl through a fine sieve; gently press vegetable mixture to remove as much liquid as possible.
- Discard the vegetable mixture, cool the broth and place in refrigerator over night.
- Remove the meat from the duck carcass and shred.
- Place the mung beans in cold water to cover and allow to soak overnight.
- When ready to cook, rinse the beans in cold water.
- If the beans were not hulled, rub between hands to remove hulls and discard the hulls.
- Skim any fat from top of broth before using.
- In medium pan, add 2-1/2 cups of duck stock and 1 cup of brown rice; bring to a boil, cover and cook until rice is done or liquid is absorbed, about 45 to 55 minutes.
- In medium size pan, heat the sesame oil; add the sliced onion, garlic and shallot.
- Cook until onions are lightly brown.
- Add 2-1/2 cups of the prepared stock, beans and ground ginger, bring to a boil.
- Cover and cook for 20 minutes.
- Add the duck meat and squash, cover and continue cooking an additional 10 minutes.
- Remove from heat; add 1 tsp finely snipped fresh sage, salt and pepper to taste.
- Serve over the cooked brown rice.
- The left over stock can be frozen and used for another time.
Nutrition Facts : Calories 2924, Fat 230.8, SaturatedFat 76.3, Cholesterol 431.3, Sodium 654.3, Carbohydrate 120.1, Fiber 16.5, Sugar 8.9, Protein 88.8
MUNG BEANS AND RICE (MASHKITCHIRI)
Provided by Marian Burros
Categories dinner, project, side dish
Time 1h10m
Yield 3 servings as a main dish
Number Of Ingredients 14
Steps:
- Soak beans overnight or cook for 2 minutes in plenty of water and allow to sit for one hour; drain.
- Saute onions and carrots in hot oil until onion begins to turn golden.
- Add potato and cook 5 minutes.
- Stir in the tomatoes, cumin seed, hot and sweet paprika and chicken stock. Bring to boil and add the drained beans. Cover, leaving the lid slightly askew to let steam escape. Simmer until beans are soft, 20 to 30 minutes, and most of liquid has been absorbed.
- Meanwhile, bring the rice and water to a boil; reduce heat, cover and cook 17 minutes, until rice is tender and water absorbed. Stir rice into bean mixture; add salt.
- Garnish with cilantro and hot or sweet paprika.
Nutrition Facts : @context http, Calories 846, UnsaturatedFat 10 grams, Carbohydrate 154 grams, Fat 14 grams, Fiber 23 grams, Protein 34 grams, SaturatedFat 2 grams, Sodium 1366 milligrams, Sugar 26 grams
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