Pressure-Cooked Steel Cut Oats & Mung Bean Porridge : Easy, Nourishing, Vegan, Gluten-Free Option. Reheats well and & great for weeknight.
When I first started blogging and had no idea that food blogging was a thing, I shared recipes (bad photos) and random content to my heart’s desire. Besides myself, no one read the blog and it was all cool. Fast forward few years, I have a few consistent readers (you guys know who you are), friends/families/strangers who actually make recipes from the blog, which is pretty awesome and nerve wrecking at the same time. I love when people share photos and telling me their experiences with the recipe because that is what gets me going. Every once in a while, I love to cook and share elaborate recipes but the core of Food, Pleasure, and Health is approachable, easy, healthy recipes for everyday eating. I know most of you come here for that, proof: your love for Luchbox Chickpea Salad. If one pot, easy, nourishing, vegetarian-friendly meal is your thing – you’ve got to try Steel Cut Oats and Mung Bean Porridge. It’s not sexy or trendy by any means but it has chockful of nutrients, reheats very well, and keeps your belly full and happy. My aunt and I are always bouncing off recipe ideas as she has 2 young, hungry, somewhat picky kids and a husband to feed. She told me about this porridge-like dish with steel cut oats and mung beans that my little cousin (side note: she lives off chips & cookies) devoured it, which immediately piqued my interest. So obviously, the recipe credit for Steel Cut Oats & Mung Bean Porridge goes to my aunt but feel free to swap spices, and adjust quantities based on how many hungry bellies you need to feed. Unlike old fashioned or quick cooking oats, steel cut oats gives a nice, chewy texture and mung bean lends a creamy texture. Steel cut, stone-ground, old-fashioned, and quick-cooking rolled oats are all made from whole grains and they all have approximately the same amount of fiber, protein, calories, and other nutrients as well as the glycemic load. Mung beans are less popular compared to chickpeas and beans but they are also a good source of protein, fiber, and other nutrients manganese, potassium, magnesium, folate, copper, zinc and various B vitamins. I usually make Sprouted Mung Bean Salad with it but you can cook with it too. Beans are nutritious, filling, and inexpensive but it can be difficult for some people to digest. Why? They contain oligosaccharides, or starches, for which our bodies have limited stores of digestive enzymes. It is suggested that eating more beans gradually can help improve it’s digestibility but besides that, while cooking, use spices such as ginger, asafoetida, celery seeds (ajwain/jwano), and cumin seeds to help prevent bloating/gas.I have only pressure cooked Steel Cut Oats & Mung Bean Porridge but my aunt said using slow cooker is just fine, as long as you saute all the ingredients prior and allow it to slow cook for 6-8 hours.
- 1 cup dry mung beans (or 2 cups soaked)
- 1 cup steel cut oats
- 1 tablespoon oil1/2 teaspoon cumin seeds
- ½ teaspoon celery seeds (ajwain/jwano)
- 2 curry leaves, optional
- 1 small onion, sliced
- 1 small tomato, chopped
- 2 garlic cloves, minced
- small knob of ginger, grated
- 2 cups water
- small pinch of garam masala, turmeric optional
- green chili optional
- salt, pepper to taste
- cilantro, to garnish
- cilantro, only for garnish
- Presoak mung beans overnight.
- In a pressure cooker, heat oil over medium heat and fry cumin, curry leaves, and celery seed until fragrant.
- Add onion, ginger, garlic and allow it soften for 2-3 minutes.
- Add tomatoes to the pressure cooker and stir everything together.
- Pour oats and mung beans to the mix along with garam masala and turmeric.
- Mix everything together, add water, green chili, salt, pepper and close the pressure cooker.
- Let it pressure cook for 8-10 minutes (or 2 whistles) and turn off the heat.
- Open the pressure cooker when ready to see it's doneness.
- It should look creamy but not too runny. If it looks runny, let it cook for additional 3 minutes or so until water evaporates.
- Garnish with cilantro and serve warm.
If you are into porridge-like dish – you should also check out Shahjahani Khichdi!