Mung Bean Tacos
Who does not like tacos? And now be honest, how is your tummy after tacos? Could be pretty fiery and loud after a tacos night!These tacos are easy on the tummy, delight for the eyes and delicious. Great way to enjoy a plant based, healthy and yummy meal, with friends and family.You can make them with red lentils but I find the yellow split mung beans the easiest to digest. You can buy them from bio or Indian shops.
Equipment
- pot
- pan
- Blender
- Cast-Iron Pan
- Steamer Basket
- Mixing Bowl
- Measuring Cups
- Kitchen Towel
Ingredients
- 1 cup Yellow split or green mung beans (or red lentils), washed, soaked overnight and drained
- 1 tsp Fresh ginger, minced
- 1 tbsp Olive oil
- 1 tsp Himalayalan salt
- ¼ tsp Asafoetida/hing (Optional)
- 1/2 tsp Masala mix: Mix 1/2 teaspoon of cumin-fennel-coriander seeds and grinder into powder
- 1/2 tbsp Ghee
- 1 Small thai green chile, minced (Optional)
Avocado Green Salsa
- 1/2 cup Chopped cilantro or parsley
- 4 tbsp Freshly squeezed lime juice, more for garnish
- 1 tsp Himalayan salt
- 1 Ripe avocado
- 1/4 tsp Ginger powder
For the topping Veggies:
- 2 cups Seasonal veggies like asparagus, zucchini, red cabbage, spinach, fennel, carrots, beets – washed and cut into long strips (to be able to easily wrap)
- 2-3 tsp Sesame, sunflower and nigella (kalonji) seeds
- Lime juice and salt to garnish
Instructions
- Wash and drain the soaked mung beans, then place them in a blender along with ginger, spice mix, salt and hing, olive oil, (optional) chillies and about 2 tablespoon of water, blend until smooth.
- If the consistency seems too thick, add a little more water. It should be like a thick crepe batter
- Heat a cast-iron pan over medium-high heat, then coat the pan with ghee
- Pour ¼ cup of batter and cook until the bottom is golden and the edges begin to lift from the pan, 2-4 minutes
- When you shake the pan, it should easily move. Be patient, if you try to turn too early, it might break apart
- Flip the tortilla and cook the other side until it’s firm and golden, for about 2-3 minutes
- Repeat steps 2-4 until finished and keep them warm by placing cooked tortillas covered in a cloth or kitchen towel or in warm oven
For the topping Veggies
- Place your veggies into a steam cooker and cook until tender, add a little olive oil (about 1 teaspoon to 1 cup of vegetables) and salt and mix well -keep warm aside
- Heat a cast-iron pan over medium-high heat, add Sesame, sunflower and nigella (kalonji) seeds and toast them 3-4 minutes until they are lightly browned. Place in a little bowl for service
Avocado Green Salsa
- Take one tortilla, spread about 1/2 tablespoon of avocado salsa
- Add your choice of veggies, sprinkle seeds, and according to your taste some more lime juice and salt and enjoy rolled or open!
Frequently Asked Questions
1. Are mung bean tacos gluten-free?
Yes! When made with mung bean and lentil tortillas (as in this recipe), these tacos are completely gluten-free and grain-free.
2. How much protein is in mung beans?
One cup of cooked mung beans contains about 14 grams of protein, making these tacos an excellent plant-based protein source.
3. Can I make the tortillas ahead of time?
Yes! The mung bean tortillas can be made 2-3 days ahead. Store them in an airtight container and reheat in a dry pan before serving.
4. What toppings go best with mung bean tacos?
Top with fresh avocado, pickled onions, cilantro, lime juice, and your favorite salsa for the best flavor combination.
