Iraqi Mung Beans and Rice – Mash M’tubuq

May 29, 2023May 29, 20230 18

Mung Beans and Rice - Mash M'tubuq Recipe

Iraqi Mung Beans and Rice – Mash M’tubuq

by The Chefin Main

Prep

10 min (plus overnight soaking)

Cook

40 min

Ready In

50 min

Level

Easy

Rating

Ingredients

	1/2 - 3/4 cup dry mung beans , soaked overnight
	1 cup rice
	1 - 1 1/2 tablespoon fresh dill , chopped
	1 medium onion , chopped
	2 -3 tablespoons oil
	1 - 1 1/2 teaspoon salt ( to taste )
	plain yogurt ( optional , for serving )
	date molasses ( dibis , optional for serving )

Nutrision Information

Servings Per Recipe

2-3

Calories

530

Sugar

Fat

13g

Mash M'tubuq is a traditional Iraqi dish that consists of mung beans and rice mixed together in a flavorful dish. Mung beans, also known as green gram or moong dal, are small, seed-like legumes that originated in India and are widely used in Middle Eastern and Southeast Asian cuisines. In Iraq, Mung beans and rice are a staple food and often served as a main dish for lunch or dinner. This recipe is a simple and wholesome version of Mash M'tubuq that is easy to make at home.

Instructions

1.	Rinse the soaked mung beans and simmer in a saucepan with 2-3 cups of water for 30-40 minutes, or until fully cooked and tender. Drain excess water and set aside.
2.	In another pot, cook rice per package instructions
3.	While the rice is cooking, heat oil in a frying pan over medium heat. Add chopped onions and sauté until golden brown.
4.	Add cooked mung beans and sauté with onions for 5-10 minutes.
5.	Add fresh chopped dill and salt to taste, cook for an additional 2 minutes.
6.	In a dish, spoon rice and top with a layer of the cooked mung beans mixture. Serve hot with plain yogurt and date molasses on the side, as desired.

PROS

This recipe is vegan, gluten-free, and vegetarian-friendly.
Mung beans are rich in fiber, protein, and vitamins, making them a nutritious addition to any diet.
Date molasses (dibis in Arabic) is a natural sweetener that has a lower glycemic index than sugar and contains antioxidants.

CONS

Soaking the beans overnight and cooking them separately requires some foresight and additional time, and the dish may have a soft texture that not everyone enjoys.
In some cases, mung beans may cause digestive discomfort or bloating.

HEALTH & BENEFITS

Mung beans are a good source of plant-based protein, fiber, and antioxidants. They have been found to support digestive health, lower cholesterol levels, and regulate blood sugar levels. Consuming mung beans may also reduce the risk of heart disease, obesity, and certain types of cancer.