Persian Rice With Mung Beans (Maash Polow)

May 29, 2023May 29, 20230 3
Persian Rice With Mung Beans (Maash Polow)
in Rice

Prep

30 min

Cook

1 hour

Ready In

1 hour 30 min

Level

Difficult

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 1/2 cups dried mung beans , picked over and washed
1 1/2 cups basmati rice , washed and drained
1 large onion , peeled and finely chopped
1/3 teaspoon turmeric
1 pinch ground cumin
water
oil or butter
sea salt
thick yogurt , to serve ( or Mast-O Khiar , Persian Yogurt and Cucumber Dip such as Mast-O Khiar ( Persian Yogurt and Cucumber Dip ) )
date syrup , to serve ( Dibis in Arabic , found in Middle Eastern or health food stores )

Nutrision Information

Servings Per Recipe
6
Calories
388
Sugar
6g
Fat
6g
Persian cuisine is known for its complex spices and unique flavors that are a result of its diverse history and cultural influences. Maash Polow is a classic Persian dish that features a combination of rice and mung beans, which are highly popular ingredients in Middle Eastern cuisine. This dish is often served at special occasions or as part of a traditional Persian feast, and it is highly regarded for its nutritional value and delicious taste. The combination of aromatic spices, fluffy rice, and creamy yogurt make for a satisfying and healthy meal that is sure to please everyone at the table.

Instructions

1.In a large pot, bring 5 cups of water to a boil. Add 2 teaspoons of salt and the mung beans to the pot and cook for 20 minutes.
2.Drain the beans and set them aside.
3.In a separate pot, melt 2 tablespoons of butter over medium heat. Add the chopped onion and sauté until softened and translucent.
4.Add the turmeric and cumin to the onions, stir, and cook for another minute.
5.Add the drained rice to the pot and stir to coat the rice with the onion mixture.
6.Add 3 cups of water and 1 teaspoon of salt to the pot and bring to a boil.
7.Reduce heat to low and simmer for 10-15 minutes or until the water has been absorbed and the rice is tender.
8.Add the cooked mung beans to the pot and gently mix them into the rice.
9.Cover the pot with a clean kitchen towel and place the lid tightly over it.
10.Let the rice steam on low heat for 30-45 minutes or until fully cooked.
11.Serve the Maash Polow with a dollop of thick yogurt and a drizzle of date syrup.

PROS

This recipe is a flavorful and healthy vegetarian option that is rich in protein and fiber.

The combination of rice and mung beans makes this dish very filling and satisfying.

CONS

This recipe can be time-consuming and requires some patience and skill to properly cook the rice and mung beans.

If you don’t have access to date syrup or thick yogurt, it can be difficult to find substitutes.

HEALTH & BENEFITS

Mung beans are an excellent source of protein, fiber, and other essential nutrients like iron, potassium, and magnesium.
The combination of rice and mung beans in this recipe creates a complete protein that is easily digestible and can help regulate blood sugar levels.
Additionally, the turmeric used in this recipe has anti-inflammatory properties that may benefit overall health.

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