Moong Mushroom Bolognese Recipe
Mung mushroom bolognese is a delicious and nutritious vegetarian twist on the classic Italian bolognese sauce. Instead of using meat, this recipe incorporates moong beans and mushrooms for a hearty and flavorful sauce. Here's how you can make it:
For the Mung Mushroom Bolognese:
- 1 cup dried moong beans (green gram), soaked overnight and drained
- 2 tablespoons olive oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 carrot, finely chopped
- 1 celery stalk, finely chopped
- 8 oz (225g) mushrooms, finely chopped
- 1 can (14 oz/400g) crushed tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon red pepper flakes (adjust to taste)
- Salt and black pepper to taste
- 1/4 cup red wine (optional)
- 1/4 cup vegetable broth or water
- Fresh basil leaves, for garnish
- Grated Parmesan cheese (or vegan alternative), for serving (optional)
- Cooked pasta of your choice (spaghetti, fettuccine, or penne), for serving
How to Cook Mung Mushroom Bolognese:
Prepare the Mung Beans: Soak the dried moong beans in water overnight or for at least 6 hours. Drain and rinse them before using.
Cook the Mung Beans: In a large pot, add the soaked and drained mung beans and enough water to cover them. Bring the water to a boil, then reduce the heat and simmer for about 20-30 minutes or until the moong beans are tender but not mushy. Drain and set aside.
Prepare the Bolognese Sauce: In a large skillet or saucepan, heat the olive oil over medium heat. Add the chopped onion, garlic, carrot, and celery. Sauté for about 5-7 minutes until the vegetables are softened.
Add Mushrooms: Stir in the finely chopped mushrooms and cook for another 5-7 minutes until they release their moisture and start to brown.
Add Tomatoes and Spices: Add the crushed tomatoes, dried oregano, dried basil, red pepper flakes, salt, and black pepper. Stir well to combine.
Simmer the Sauce: Pour in the red wine (if using) and let it simmer for a few minutes to cook off the alcohol. Add the cooked mung beans to the sauce, along with 1/4 cup of vegetable broth or water. Reduce the heat to low, cover the skillet, and let the sauce simmer for about 20-30 minutes, stirring occasionally. This will allow the flavors to meld, and the sauce will thicken.
Adjust Seasoning: Taste the sauce and adjust the seasoning, adding more salt, pepper, or red pepper flakes if desired.
Serve: Serve the mung mushroom bolognese sauce over cooked pasta of your choice. Garnish with fresh basil leaves and grated Parmesan cheese (or vegan alternative) if desired. Enjoy your homemade mung mushroom bolognese with a side of garlic bread or a fresh salad.
Health benefits of a Mung Mushroom Bolognese:
- Rich in Protein: Mung beans are an excellent source of plant-based protein. When combined with mushrooms, which also contain protein, this dish provides a substantial protein content, making it suitable for vegetarians and vegans.
- Fiber-Rich: Both moong beans and mushrooms are rich in dietary fiber. A diet high in fiber can aid in digestion, promote a feeling of fullness, and support a healthy gut.
- Low in Saturated Fat: Unlike traditional Bolognese sauce made with ground meat, a Mung Mushroom Bolognese is typically low in saturated fat, which can be beneficial for heart health.
- Vitamins and Minerals: Mung beans and mushrooms provide essential vitamins and minerals, including B vitamins (like folate, niacin, and riboflavin), potassium, phosphorus, and iron. These nutrients are important for overall health and well-being.
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