Iraqi Mung Beans and Rice - Mash M'tubuq


Food.com
40 mins (prep 10, cooking 30)
10 ingredients
4 servings
The recipe I have is called mash m'tubuq or layered mung beans and rice in English. Mung beans are commonly known as bean sprouts in Chinese food but in this case, they're not sprouted first. I make it quite often and is a high source of protein though I make it w/o meat (meat can be used and should be lamb). This is my recipe but, since I've never really measured, the amounts are approximate and I use a rice cooker but it's not necessary, just convenient:

Categories:  <-60-mins , low-cholesterol , easy , 3-steps-or-less , low-sat.-fat , healthy , low-in... , time-to-make ,
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Ingredients

  • 1/2-3/4 cup dry mung beans, soaked overnight
  • 1 cup rice
  • 1 -1 1/2 tablespoon fresh dill, chopped
  • 1 medium onion, chopped
  • 2 -3 tablespoons oil
  • 1 -1 1/2 teaspoon salt (to taste)
  • plain yogurt (optional, for serving)
  • date molasses (dibis, optional for serving)

Nutrition

Serving Size (87.02 g)
Servings 4
Amount per Serving
Calories 245.42 Calories from Fat 78.48
% Daily Value *
Total Fat 8.72g 53.66%
Saturated Fat 1.12g 22.46%
Trans Fat 0.0 %
Cholesterol 0.0mg 0.0%
Sodium 585.37mg 97.56%
Total Carbohydrate 38.07g 50.76%
Dietary Fiber 2.28 g 36.4%
Sugars 0.56 g %
Protein 3.92g 31.38%
Vitamin A 106.5IU% Vitamin C 0.09mg%
Calcium 27.74mg% Iron 1.06mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
dry, fresh dill, medium onion, plain yogurt
 

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