This recipe emphasizes fresh, whole foods, and lighter cooking methods to keep it healthy and slimming. We’ll use moderate portions of brown rice to control carbohydrate intake.
Key Ingredients & Rationale:
- Mung Beans (green gram/ mung): Excellent source of protein, fiber, and iron. Filling and helps regulate blood sugar.
- Coconut Milk (lite): Adds richness and flavor without excessive fat. We’re using “lite” to reduce calories. If you want to cut out the Coconut milk, you can use Vegetable broth instead.
- Vegetables: We’re going heavy on the vegetables for fiber, vitamins, and minerals. Choose low-starch options.
- Spices: Sri Lankan cuisine is all about flavor! Spices add depth and complexity without adding calories.
Ingredients:
- 1 cup Mung Beans, rinsed well
- 1 tbsp Coconut Oil
- 1 large Onion, chopped
- 2 cloves Garlic, minced
- 1 inch Ginger, grated
- 1 Green Chili, finely chopped (adjust to your spice preference, or omit)
- 1 tsp Turmeric Powder
- 1 tsp Curry Powder (Sri Lankan blend preferred, but any good curry powder works)
- 1/2 tsp Ground Cumin
- 1/4 tsp Ground Coriander
- 1/4 tsp Mustard Seeds
- 1/4 tsp Fenugreek Seeds (optional, but adds authentic flavor)
- 1 cup chopped Vegetables: Choose a mix of these (totaling 1 cup): Green Beans, Carrots, Zucchini, Spinach (add later).
- 1 can (13.5 oz) Lite Coconut Milk
- 2 cups Vegetable Broth or Water
- Salt and Black Pepper to taste
- Juice of 1/2 Lime
- Fresh Cilantro or Curry Leaves for garnish (optional)
- 1 cup Cooked Brown Rice (for serving – portion carefully)
Instructions:
- Prepare the Mung Beans: Soak the mung beans in water for at least 2 hours, or preferably overnight. This helps them cook faster and become more digestible. Drain and rinse them well.
- Sauté Aromatics: Heat coconut oil in a large pot or Dutch oven over medium heat. Add the onion and sauté until softened and translucent (about 5 minutes). Add garlic, ginger, and green chili, and sauté for another minute until fragrant.
- Bloom the Spices: Add turmeric powder, curry powder, cumin, coriander, mustard seeds, and fenugreek seeds (if using) to the pot. Cook for about 30 seconds, stirring constantly, until the spices are fragrant. Be careful not to burn them.
- Add Mung Beans and Liquid: Add the drained mung beans to the pot. Pour in the lite coconut milk and vegetable broth (or water). Stir well.
- Simmer: Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 30-40 minutes, or until the mung beans are tender and starting to break down. Stir occasionally to prevent sticking.
- Add Vegetables: Add the chopped vegetables (except spinach, if using) to the pot. Simmer for another 10-15 minutes, or until the vegetables are tender-crisp. If using spinach, stir it in during the last 2-3 minutes until wilted.
- Season and Finish: Season the curry with salt and black pepper to taste. Stir in the lime juice.
- Serve: Serve the mung bean curry hot over portions of cooked brown rice. Garnish with fresh cilantro or curry leaves, if desired.
Diet Tips and Variations:
- Portion Control: Be mindful of rice portions. Aim for about 1/4 cup cooked rice per person as a starting point, adjusting based on individual needs and activity levels.
- Reduce Rice Further: Consider serving the curry with a large side salad instead of rice, or use cauliflower rice.
- Protein Boost: Add grilled chicken or fish (cooked separately) to the meal for extra protein. Control the portion size carefully.
- Spice Level: Adjust the amount of green chili to your preferred level of spiciness.
- Vegetable Variations: Feel free to use other vegetables you enjoy, such as cauliflower florets, eggplant (cubed), or sweet potato (cubed, but use sparingly).
- Lean Protein Addition: Add lean protein (such as shredded chicken or chickpeas) to increase the protein content and satiety of the meal
- No Coconut Milk: You can omit the Coconut milk. It will reduce the creamy texture but still remain tasty
Why This Recipe is Good for a Diet:
- High in Fiber: Mung beans and vegetables provide plenty of fiber, which helps you feel full and satisfied, preventing overeating.
- Good Source of Protein: Mung beans are a good source of plant-based protein, which is essential for building and maintaining muscle mass.
- Low in Fat: Using lite coconut milk and a small amount of coconut oil keeps the fat content relatively low.
- Nutrient-Dense: Packed with vitamins, minerals, and antioxidants from the vegetables and spices.
- Satisfying Flavor: The rich flavors and aromas of Sri Lankan cuisine make this a satisfying and enjoyable meal, helping you stick to your diet plan.
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