MUNG STEW WITH GHANA GARI & SWEET ROASTED EGGPLANT

mung stewHey guys. So this recipe is one of a kind. I did do some research on vegan „African“ dishes, of course the word „African“ isn’t really appropriate, just as the term „Asian“ or „European“ isn’t. Every country has their unique culture and a big variety of their very special traditional dishes. Problem was, I have never been to Africa, and I was slightly overstrained by the selection and I figured that I need to give this topic a deeper understanding by doing more accurate research, not only on the internet but also by checking out specific cookbooks. What you see here, is me trying to find a middle way.

ingredients

– MUNG STEW WITH GHANA GARI & SWEET ROASTED EGGPLANT –

I found Ghana Gari at the Indian shop next door, and sadly I am not a big fan if it because it has a very sour taste. Ghana Gari is very popular in West Africa and made out of cassava tubers and no matter how I felt about it, if you are curious give it a try yourself. The mung stew is an easy thing to prepare and the roasted eggplant is life-changing. I will definitely keep making this one more often. You can use agave syrup instead of honey. I only eat the organic honey that our grandmas neighbor produces. It is award-winning and very very good, so I am making an exception every now and then. No other honey (or any kind of other animal product) though!

or 2; (vegan) – contains honey

Ingredients

GHANA GARI
– 6 handfuls of ghana gari
– 350 ml of very hot water
– salt

MUNG BEAN STEW
– 6 handfuls of mung beans
– 2 spring onions
– 2 handfuls of cashews
– 5 mint leaves
– ginger (I used about 1 teaspoon)
– 1 tsp. of coconut oil
– 1 tsp. of salt
– 300 ml of coconut milk
– 2 chilis
– 1 tsp. of red bell pepper powder

SWEET ROASTED EGGPLANT
– 1 eggplant
– 1 tbsp. of organic honey/agave syrup
– 1 tsp. of red bell pepper powder
– 2 tbsp. of hot water
– a pinch of salt
– cassava cassareep

Ingredients

SWEET ROASTED EGGPLANT
1. Heat oven on 180 °C. Cut eggplant in tiny chunks, and set aside.
2. For the marinade mix honey into a bowl with hot water, red bell pepper powder, salt and cassava cassareep.
3. Now cover eggplants entirely in marinade and bring in a tiny casserole form. Spread the marinaded eggplants evenly and let roast for at least 35 minutes while preparing the rest.
4. Always keep an eye on them until eggplants are crispy.

MUNG BEAN STEW
1. For the stew make sure you prepare the beans the night before: cover mung beans with water overnight. The next day, boil them for an hour and drain before preparing eggplants.
2. Cut spring onions and ginger. Fry them with coconut oil and cashews for 5 minutes, add mung beans and fry for another 5.
3. Now add coconut milk, red bell pepper powder, salt, chilies (cut first) and a pinch of cassava cassareep. Add mint leaves and let simmer on medium heat for at least 10 minutes.

GHANA GARI
1. When everything else is ready boil 350 ml of water with a pinch of salt. Put in a bowl and start stiring in ghana gari. Slowly! Bring in ghari only little by little. Keep string until you have a thick pulp.

Place ghari in the middle of a plate, bring mung stew in as well and top with sweet roasted eggplant. Enjoy

Health Benefits

Mung beans provide snit-inflammatory benefits by inhibiting the release of the protein HMGB1 which regulates inflammatory response. They contain compounds that inhibit the formation and growth of cancerous tumors. Very in low in calories and rich in fibers, they make the perfect addition to your weight loss goals. They increase your sense of fullness while cravings for carbs and sweets. Mung beans also contain vitamins A, Bs, C, D, E, K, folic acid, potassium, magnesium and zinc.

Eggplants contain essential phyto nutrients which improve blood circulation and nourish the brain. They are low in calories and contain no fat but are high in fiber which helps you to feel full. They can lower „bad“ cholesterol. They prevent blood clots because of Vitamin K and bioflavonoids which strengthen capillaries. They are lowering nervous tension.

mung beanseggplantmarinatesweet roasted eggplanthow to make ghana garimung stew and eggplantmung stew and sweet eggplant