Adventures in Plant-based Eating:  From Mung Beans to Tofu

Adventures in Plant-based Eating: From Mung Beans to Tofu

We recently teamed up with registered dietician and author Sharon Palmer to create three delicious and healthy plant-based recipe ideas inspired by the GOLO metabolic meal plan. Sharon’s recipes focus on hearty and wholesome seasonal ingredients like broccoli, squash, cauliflower, mung beans, bok choy, and tofu just in time for fall and winter dining.   A pioneer in the plant-based eating world, Sharon’s recipes are packed with just the right balance of proteins, vegetables, and spices. 

Check out her recipes!

Mung bean recipes inspired by the GOLO metabolic meal plan

Recipe #1: Curried Mung Bean Vegetable Soup

  • Makes 10 servings
  • Preparation Time: 12 minutes
  • Cook Time: 56 minutes

Ingredients:

  • 1 tablespoon olive oil
  • 1 large onion, diced
  • 1-inch fresh ginger, peeled, grated
  • 3 cloves garlic, minced
  • 1 small chili pepper (i.e., serrano, jalapeno), finely diced
  • 2 teaspoons curry powder
  • 1 teaspoon turmeric
  • 1 teaspoon cumin
  •  ½ teaspoon black pepper
  •  2 cups water, divided
  •  3 stalks celery, diced
  •  1 small bell pepper, diced
  •  2 medium (about 2 ounces each) carrots, sliced
  • 1 medium (about 11 ounces) summer squash or zucchini, diced
  • 1/2 medium head (about 10 ounces) of cauliflower, chopped into small florets
  • 3 small tomatoes, diced
  • 1 ½ cups mung beans, dried
  •  4 cups vegetable broth
  • 1 (13.5-ounce) can light coconut milk
  •  ¼ teaspoon salt (optional)
  •  1 cup fresh cilantro, chopped

     Instructions:

    1. Heat oil in a large pot or Dutch oven.
    2. Add onions, ginger, garlic, and chili, and sauté over medium heat for about 4 minutes until vegetables are softened.
    3.  Add curry powder, turmeric, cumin, and black pepper and sauté for an additional two minutes.
    4. Add ¼ cup of the water, reserving the remaining water for later. 
    5. Add celery, bell pepper, carrots, summer squash or zucchini, cauliflower, tomatoes, and sauté for 5 minutes. 
    6. Add mung beans, remaining water (1 ¾ cups), vegetable broth, and light coconut milk. Stir well, cover, and cook over medium heat for about 40-45 minutes, until mung beans and vegetables are tender.
    7. Season with salt as desired. Stir in fresh cilantro. Serve immediately. Makes 10 (1-cup) servings. 

        Note: May serve with ½ cup cooked brown rice or other whole grains if desired. 

       Mung bean recipes inspired by the GOLO metabolic meal plan.

       Recipe #2:  Mung Bean Vegetable Stir-Fry with Brown Rice

      • Makes 6 servings
      • Prep Time: 12 minutes
      • Cook Time: 40 minutes 

       Ingredients:

      • Brown rice:
      • 1 ½ cups medium grown brown rice
      • 3 cups water

       Mung Bean Vegetable Stir-Fry:

      • 1 cup mung beans, uncooked
      • 3 cups vegetable broth
      • 1 tablespoon sesame oil
      • 1 large onion, sliced
      • 3 garlic cloves, minced
      • 1-inch ginger, peeled, finely shredded
      • 2 small fresh or dried chili peppers 
      • 1 small bell pepper, sliced
      • 2 medium carrots (about 3 ounces each), sliced
      • 1 bunch (about 7 ounces) Chinese broccoli (or any type of broccoli), trimmed
      • 4 ounces mushrooms, sliced

      Sauce:

      • 1 cup water
      • 1 large fresh orange, juiced (about 1/3 cup)
      • 3 tablespoons soy sauce
      • 1 tablespoon rice vinegar
      • 2 tablespoons corn starch

       Instructions: 

      1. Place water and rice in a small pot or rice cooker, cover, and cook until tender (about 40 minutes). 
      2. Meanwhile, cook mung bean vegetable stir-fry.
      3. Place mung beans and vegetable broth in a large sauté pan or wok, cover with a lid, and heat over medium setting. Cook, stirring frequently, for about 25 minutes. There should be a small amount of liquid left in the pan, and do not drain it. 
      4. Add sesame oil, onion, garlic, ginger, and peppers to the pan or wok with mung beans, and stir-fry for about 4 minutes. If mixture becomes dry and sticks to the pan, add a few tablespoons of water as needed. 
      5. Add bell pepper, carrots, and broccoli, and cook for about 8 minutes, stirring frequently. If mixture becomes dry and sticks to the pan, add a few tablespoons of water as needed.
      6. Add mushrooms and cook for an additional 2 minutes. 
      7. Make the sauce by mixing together water, orange juice, soy sauce, rice vinegar, and cornstarch with a whisk until smooth.
      8. Add the sauce to the pan or wok with mung beans and vegetables. Stir for about 2-3 minutes, until mixture is thickened and bubbly.
      9. Makes 6 servings. Serve 1 ¼ cups mung bean vegetable mixture with ½ cup cooked brown rice. 

      Tofu recipes inspired by the GOLO metabolic meal plan.

      Recipe #3: Tofu Bok Choy Noodle Skillet

      • Makes 6 servings
      • Preparation Time: 8 minutes
      • Cook Time: 15 minutes

      Ingredients:

      • Noodles:
      • Boiling water
      • 8 ounces wide rice noodles

      Sauce:

      • 1 cup water
      • 4 tablespoons soy sauce (may use gluten-free)
      • 1 tablespoon rice vinegar
      • 1 ½ teaspoons brown sugar (optional)
      • ½ teaspoon red chili flakes
      • 2 tablespoons corn starch

      Vegetables

      • 1 tablespoon sesame oil
      • 2 stalks celery, diced
      • 1 bell pepper, sliced
      • 3 cloves garlic, minced
      • ½ cup water
      • 4 ounces mushrooms, sliced
      • 1 bunch (12 ounces) bok choy, coarsely chopped
      • 1 (16-ounce) package extra-firm tofu, cubed

      Topping:

      • ½ cup redskin peanuts
      • 4 green onions, sliced 

      Instructions: 

      1. Fill a medium pot two-thirds full with water and bring to a boil. Add rice noodles, and cook until soft but firm, according to the package directions (about 8 minutes). Do not overcook. Rinse with water and set aside. 
      2. Meanwhile, make sauce by mixing together 1 cup water, soy sauce, rice vinegar, brown sugar (optional), red chili flakes, and corn starch in a small bowl with a whisk until smooth. Set aside. 
      3. Heat sesame oil in a large skillet, sauté pan or wok. Add celery, bell pepper, and garlic. Sauté for 3 minutes. 
      4. Add water and sauté for an additional 4 minutes. 
      5. Add mushrooms and bok choy and sauté for 4 minutes.
      6. Add tofu, noodles, and sauce, and sauté, stirring gently, for an additional 3-4 minutes, until mixture is heated through and thickened, and vegetables are crisp-tender.
      7. Top with peanuts and green onions. Serve immediately. 
      8. Makes 6 servings (about 1 ¾ cups each)

       *The recipes above were developed by Sharon Palmer as part of a paid sponsorship with GOLO.