One-Pot Wonders

Mung Bean and Butternut Squash Stew

March 16, 2011
7 Ratings
Author Notes

In Ayurveda, recipes for mung bean stew like this one are recommended for restoring the health of the digestive tract. This soup takes advantage of nourishing homemade turkey stock as well as seasonally available butternut squash, but it is easily adapted to accommodate chicken or vegetable stock, as well as many other vegetables. - WinnieAb —WinnieAb

Test Kitchen Notes

Everything about this hearty stew is comforting. The texture is thick and creamy, the vegetables make it colorful, and the ginger and chile are very warming. Above all, it's delicious. What's great about this recipe is that it is very easy to prepare and holds up well in the fridge for a few days, so it's a great option to make ahead of time and know you have something healthful on hand in case of a busy day. - VanessaS —VanessaS

  • Serves 6-8
  • 1 cup split and hulled mung beans
  • 1 tablespoon organic coconut oil or organic ghee (Indian clarified butter)
  • 1 onion, peeled and diced
  • 3 garlic cloves, peeled and minced
  • 1 tablespoon fresh ginger, minced
  • 1 Serrano or other hot chile pepper (seeded for a less spicy stew)
  • 6 cups homemade turkey, chicken or vegetable stock or water
  • 2 cups peeled, seeded and cubed butternut squash (or peeled and diced white or sweet potato)
  • 1-2 large carrots, chopped
  • 2 cups Swiss chard or collard greens, tough stems removed, and then chopped
  • 2-3 teaspoons jaggery or brown sugar
  • 2-3 teaspoons garam masala
  • 1/2 teaspoon tumeric
  • 1 can of organic unsweetened whole coconut milk- optional
  • 1/2 teaspoon sea salt, or to taste (the amount of salt needed will depend on how salty your stock is)
In This Recipe
  1. Run cold water over mung beans in a colander. Drain and set aside.
  2. Warm coconut oil or ghee in a large pot. Add onion, garlic, ginger and chile pepper and saute until fragrant. Add stock or water.
  3. Add the mung beans and the squash, then add the rest of the vegetables and the spices. Stir well to combine all the ingredients and bring to a boil.
  4. Reduce heat to a simmer and cook for 45 minutes to 1 hour, stirring occasionally, and adding more liquid if it becomes too thick. Remove from heat when everything is soft and cooked through.
  5. Add optional coconut milk and stir well to combine and heat through. Add salt, taste, and adjust seasonings before serving.

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  • Taylor Stanton
    Taylor Stanton
  • Douglas Boyce
    Douglas Boyce
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    Lee Anh
  • Tashipluto
I grew up in a restaurant family (my parents owned the now closed Quilted Giraffe in NYC) and I've always loved to cook. My interest in the connection between food and health led me to pursue a graduate degree in naturopathic medicine. I don't practice medicine anymore; I have a blog called Healthy Green Kitchen that I started in May of 2009 and I wrote a book called One Simple Change that will be published in January, 2014. I live in upstate New York with my family and many pets.