Mediterranean Mung Bean Endive Salad

A beautiful canape, hors-d’oeuvre, snack or salad. You will feel great eating and serving these tasty little bites; they are healthy, low fat with prebiotic fibre, fresh herbs, spices and plant protein from Mung Beans, 

 

Mung beans are considered one of the most digestible beans; a little greenish bean with a grand nutritional profile and ancient Ayurvedic history. 

  • Prep soaking + 10 mins
  • Cook Time 30 mins
  • Difficulty Low
  • Serving4-6
  • Healthy Snack

    Snacks, bites & appetiser recipes & inspiration. Sweet & savoury snacks, healthy bites, hors d'oeuvres, appetisers, canapes, fun food to share.

  • Low fat

    Low Fat recipes have healthy whole food ingredients that are low in fat and calories to help with weight management and heart disease.

  • Plant Protein

    Recipes with plant protein-rich ingredients.  Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.

  • Prebiotic Insoluble Fibre

    A prebiotic is an insoluble food fibre for beneficial gut bacteria.  Eating a diet rich in prebiotic foods helps us maintain a healthy-gut-flora and microbiome.  Inulin is a type of insoluble plant carbohydrate that is a prebiotic food source.

    Prebiotic Foods include;
    Chicory Root, Dandelion greens, Jerusalem artichoke, Garlic, Onions, Leeks, Asparagus, Banana, Blueberries, Seaweed, Apples, Jicama, Yacon Root, Burdock root, Shitake Mushrooms, Barley, Oats, Wheat bran, Legumes, Beans, Peas, Raw Cacao, Flaxseeds, Chia Seeds, Honey, 

  • Vegan

    Vegan Plant-based recipes have no animal products; no meat, no eggs, no dairy, no honey. Plant-based recipes ingredients are made from plants.

Ingredients

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Mung Beans

  • 1 cup dry mung beans
  • 4 cups water/stock

Salad

  • 2 tbsp olive oil
  • 1 red onion - fine diced
  • 2 garlic - fine diced
  • 6-8 sundried tomatoes - fine diced
  • 1 tbsp fresh rosemary - fine chopped
  • 1 cup herbs; parsley, basil, cilantro
  • 2 tbsp red wine vinegar
  • ½-1 teaspoon sea salt
  • 5 grinds black pepper
  • 1 tbsp nigella seeds*

Endives

  • 4 endives, leaves separated
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Method

Mediterranean Mung Bean Endive Salad

 

MUNG BEANS
SOAK mung beans in water overnight; a few hours will work in a pinch.
DRAIN & rinse soaked mung beans, discard water. 
COOK mung beans in 4cups cold water, boil, reduce heat to a simmer & cook 20-30mins until tender, drain.

 

SALAD. – make while mung beans are cooking;

FRYPAN, medium heat ADD olive oil, diced onions + garlic cook until soft then remove from heat. 

MIX ALL ingredients – except endive leaves – in a bowl with the cooked mung beans

TASTE and adjust seasoning. 

 

SERVE as a canape – spooned into endive leaves and sprinkled with nigella seeds 
SERVE as a salad – place a serving bowl with mung bean salad on a plate surrounded by separated endive leaves.

Tips + Suggestions

NO TIME TO SOAK = you can cook without soaking, cooking time will be longer. It is best to soak beans to help improve digestion, and the beans will hold their form better,

 

MAKE- AHEAD you can cook the mung beans, cover and store in the fridge up to 2 days before making the salad. Prepping salad in advance, keeping the fresh herbs separate and mix in just before serving it will store better and longer in the fridge that way.

 

SWAP sundried tomatoes for fresh cherry tomatoes, olives or whatever takes your fancy

 

WHAT ARE *Nigella seeds, = Black Cumin, Kalonji they have many medicinal benefits.