Mung Bean and Beef Rice Pilaf

A deeply satisfying and wholesome pilaf featuring tender chunks of beef and protein-rich mung beans, cooked with rice and vegetables in a single pot, topped with fresh yogurt.

• Prep: 20 min
• Cook: 1 hr 40 min
• Total: 2 hr
• Servings: 5
• Cuisine: Uzbek
• Difficulty: Easy
• Cost: $3.64/serving

Dietary

• Gluten-Free
• Nut-Free
• Egg-Free
• High-Protein
• High-Fiber

Tags

• comfort food
• savory
• rich
• one-pot
• steam
• boil

Ingredients

• 1 pound beef stew meat (cut into 1-inch cubes)
• 3 tablespoon vegetable oil
• 2 yellow onions (medium, chopped)
• 2 carrots (large, peeled and diced)
• 4 clove garlic (minced)
• 1.5 cup mung beans (dried, rinsed)
• 6 cup beef broth
• 2 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1.5 teaspoon salt
• 1 teaspoon black pepper
• 1 cup long grain white rice (rinsed until water runs clear)
• 0.5 cup plain whole milk yogurt (for serving)
• 0.25 cup fresh cilantro (chopped)

Instructions

1. Heat 3 tablespoons vegetable oil in a large Dutch oven or heavy-bottomed pot over medium-high heat. Add the beef stew meat and sear on all sides until browned, about 8-10 minutes. Remove beef and set aside.
2. Add the chopped yellow onions to the pot and sauté until softened, about 5-7 minutes. Add the diced carrots and cook for another 5 minutes.
3. Stir in the minced garlic and cook for 1 minute until fragrant. Return the beef to the pot. Add the rinsed dried mung beans and pour in 6 cups beef broth.
4. Stir in 2 teaspoons ground cumin, 1 teaspoon ground coriander, 1 1/2 teaspoons salt, and 1 teaspoon black pepper. Bring to a boil, then reduce heat to low, cover, and simmer for 60 minutes, or until mung beans and beef are tender.
5. Add the rinsed long grain white rice to the pot, stirring gently to combine it evenly with the beans and beef. Ensure the rice is submerged. If needed, add a little more hot water or broth to just cover the rice. Bring back to a simmer, cover, and cook for an additional 25 minutes, or until the rice is cooked through and most of the liquid is absorbed.
6. Turn off the heat and let the pilaf rest, covered, for 10 minutes. Fluff gently with a fork before serving. Serve warm, topped with a dollop of plain whole milk yogurt and an optional sprinkle of chopped fresh cilantro.

Nutrition (per serving)

• Calories: 670
• Protein: 44.8 g
• Carbohydrates: 75.3 g
• Fat: 20.1 g
• Fiber: 14.1 g
• Sodium: 1420 mg
• Saturated Fat: 6.8 g
• Sugar: 5.9 g
• Cholesterol: 75 mg