Welcome to the first installment of Kale Yeah, It's Vegan.
We're Sam and Luke the plant-powered art directors, marathon runners, and aspiring triathletes behind Kale Yeah, It's Vegan. This blog was created to help others along their journey towards wellness by showing how amazing and easy to prepare plant-based recipes can be.
For our first post, we wanted to do a recipe near and dear to our hearts – Filipino mung bean stew or monggo guisado. If you couldn't tell by the pictures, I'm half Filipino. Filipinos have a rich cultural history with culinary influences from around the globe. Filipino food is a fusion of different cultures that have inhabited the islands, native peoples, and your Lola's own special cooking technique, because let's face it, she makes the best pancit...not your auntie. The food is absolutely amazing and so very unique, yet our cuisine has yet to hit the mainstream foodie scene. And vegan Filipino food? Forget it.
This recipe is simple, hearty, and feeds a small army. Not only is this delicious, but this stew is filled with protein from the mung beans and spinach. Just 1 cup of cooked mung beans provides 14 grams of protein and 15 grams of fiber. Combine that with a cup of cooked brown rice along with the vitamin rich vegetables in the stew, and you've almost got half your daily protein needs in a meal, and we're not counting second helpings.
Who says vegans don't get enough protein? :)
A few of the vegetables are easily swapped out for more Americanized veggies if you don't have access to an Asian market. I've tried the following swap outs with huge successes:
- Butternut squash for Kabocha squash.
- Baby bellas or white mushrooms for shiitake.
- Regular ol' spinach for yu choy.
Sure, they aren't 100% Filipino, but neither am I. :) What it will give you is some amazing Filipino-style food. Isn't that all we ever want – simple, delicious Filipino food?
Filipino Mung Bean Stew
- 2 tomatoes, diced
- 1 small onion, diced
- 3 cloves of garlic, minced
- 1/4 kabocha squash or 1/2 small butternut squash diced
- 2 cups sliced shiitake mushrooms or sliced baby bella mushrooms or white mushrooms
- 3 cups lightly packed yu choy or spinach
- 1 1/2 cups mung beans
- 1/4 cup soy sauce
- dash of salt/pepper to taste
- 1 block extra firm tofu, drained and pressed, cut into small cubes optional
- top with green onions and jalapeños optional
- In a large pot, combine mung beans with 4 cups of water. Bring to a boil, then set to medium high heat. Let cook until beans are soft, about 40 minutes. Add more water as needed.
- While beans are cooking, sauté onion over medium heat in a large pot until translucent. Add garlic saute for another minute.
- Add tomatoes, squash, and 1 cup of water. Cover and let cook for 15 minutes, or until squash has softened.
- Add mushrooms and beans. Season with salt and pepper.
- Add spinach and stir to soften greens. Add soy sauce.
- To cook tofu: Heat oil in a pan. Cook tofu until golden brown. Season with soy sauce (optional).
- Serve with brown rice, tofu, and green onions on top.