Steel Cut Oats & Mung Bean Porridge is a nourishing dish that comes together easily in a pressure cooker or an Instant Pot. This is a vegetarian and gluten-free recipe that reheats well. Serve as a side dish or enjoy as a meal.

When I first started blogging and had no idea that food blogging was a thing, I shared recipes 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.

The recipe I am sharing below can be cooked using pressure cooker or Instant Pot. Both instructions and cooking times are listed below.

Steel Cut Oats & Mung Bean Porridge

Serves: 4-6

Ingredients

• 1 cup dry mung beans (or 2 cups soaked)

• 1 cup steel cut oats

• 1 tablespoon oil

• 1/2 teaspoon cumin seeds

• 1/2 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

• 3 cups water

• 1 teaspoon turmeric

• 1/2 teaspoon chili powder, optional

• small pinch of garam masala

• salt, pepper to taste

• toppings: chopped cilantro, papad, achar, yogurt, ghee

Instructions

1. Pre-soak mung beans overnight.

2. In a pressure cooker, heat oil over medium heat and fry cumin, thyme seed, and curry leaves (if using) until fragrant.

3. Add chopped onions and allow it soften for 2-3 minutes. Add ginger and garlic to the pressure cooker.

4. Add tomatoes to the pressure cooker and stir everything together.

5. Pour oats and mung beans to the mix along with ground spices: turmeric, chili powder, and garam masala. Season with salt and pepper.

6. Mix everything together and add water, then close the pressure cooker.

7. Let it pressure cook for 8-10 minutes (or 2 whistles) and turn off the heat.

8. Open the pressure cooker when ready to see it’s doneness.

9. It should look creamy but not too runny. If it looks runny, let it cook for additional 3 minutes or so until water evaporates.

10. Garnish with your choice of toppings and serve warm.

If using an Instant pot, follow the same cooking method from above, except you will saute everything using “saute” function in the Instant Pot. Once you add the water, cook in “manual” mode for 15 minutes. Allow the pressure to naturally release, which takes about 20 mins.

Reheating instructions: Store leftover porridge in an airtight container in the fridge. Add a little water when reheating to loosen the consistency and enjoy it.

If you are into porridge-like dish – you should also check out

• Shahjahani Khichdi

• Instant Pot Khichdi