Creamy Curried Mung Beans with Crispy Oyster Mushrooms

A nourishing, protein-packed vegan dinner with anti-inflammatory spices and a silky roasted pepper cream sauce.

🍽️ Servings 4 | ⏱️ Prep Time 20 minutes (plus overnight soaking) | Cook Time 50-60 minutes

Ingredients

For the Mung Beans

• 1 cup dried mung beans, soaked overnight, drained and rinsed

• 1 tablespoon extra virgin olive oil

• 1 small red onion, finely diced

• 2 carrots, diced

• 4 cloves garlic, minced

• 2 teaspoons curry powder

• 1 teaspoon ground turmeric

• 1 teaspoon paprika

• Sea salt and freshly ground black pepper, to taste

• 2 cups vegetable stock

• 2 cups fresh spinach

Roasted Pepper Cashew Cream

• 1 large heirloom tomato

• 1 red bell pepper

• 1 jalapeño

• ½ cup raw cashews, soaked for at least 2 hours (or overnight)

• ½ to ¾ cup unsweetened oat milk

• 1 tablespoon white or yellow miso paste

• 1 teaspoon garlic powder

• 1 teaspoon paprika

• 1 teaspoon onion powder

• Sea salt and freshly ground black pepper, to taste

Crispy Oyster Mushrooms

• 1 tablespoon extra virgin olive oil

• 8 ounces oyster mushrooms, halved if large

• 2 cloves garlic, minced

• Sea salt and freshly ground black pepper

• 1 tablespoon balsamic vinegar

For Serving

• 1 avocado, sliced (about ¼ avocado per serving)

• Chili garlic oil, for drizzling

• Fresh herbs such as cilantro or parsley (optional)

Instructions

Step 1: Prepare the Vegetables

Preheat your broiler.

Place the heirloom tomato, red bell pepper, and jalapeño on a baking sheet. Broil for 10-15 minutes, turning occasionally, until the skins are blistered and lightly charred.

Allow the vegetables to cool slightly before transferring them to a blender.

Step 2: Make the Creamy Sauce

Drain the soaked cashews.

Add the roasted tomato, bell pepper, jalapeño, soaked cashews, oat milk, miso paste, garlic powder, paprika, onion powder, salt, and pepper to a high-speed blender.

Blend until completely smooth and creamy. Add a splash more oat milk if needed to achieve a silky consistency. Set aside.

Step 3: Cook the Mung Beans

Heat the olive oil in a large Dutch oven or heavy-bottomed pot over medium heat.

Add the diced onion and carrots and cook for about 6 minutes until beginning to soften.

Stir in the minced garlic, curry powder, turmeric, paprika, salt, and pepper. Cook for another minute until fragrant.

Add the soaked mung beans and vegetable stock. Stir well and bring to a gentle simmer.

Cover and cook over low heat for approximately 30-40 minutes.

About halfway through cooking, stir in the roasted pepper cashew cream. Continue simmering until the mung beans are tender and the stew has become thick, rich, and creamy. Add the fresh spinach at the end and allow to cook down.

Taste and adjust seasoning as needed.

Step 4: Prepare the Oyster Mushrooms

Meanwhile, heat the olive oil in a large skillet over medium-high heat.

Arrange the oyster mushrooms in a single layer and cook undisturbed for several minutes until golden.

Turn the mushrooms over, then add the minced garlic, salt, pepper, and balsamic vinegar.

Continue cooking until both sides are beautifully browned and lightly crisp around the edges.

Step 5: Assemble

Spoon the creamy curried mung beans into serving bowls.

Top with the crispy oyster mushrooms, sliced avocado, and a drizzle of chili garlic oil.

Garnish with fresh herbs if desired and serve immediately with warm crusty bread or steamed brown rice.

Notes

• Mung beans become wonderfully creamy while still holding their shape.

• The roasted vegetables create natural sweetness that balances the warming curry spices.

• For additional greens, stir fresh spinach or chopped kale into the stew during the last few minutes of cooking.

• Leftovers taste even better the following day as the flavors continue to develop.

• Freeze individual portions for an easy, healthy weeknight meal.

Health & Wellness Benefits of Creamy Curried Mung Beans with Crispy Oyster Mushrooms

This hearty vegan meal is an excellent example of how whole-food, plant-based ingredients can come together to create something deeply satisfying while delivering exceptional nutrition. Every ingredient contributes important vitamins, minerals, antioxidants, healthy fats, or plant protein, making this recipe as nourishing as it is comforting.

At the center of the dish are mung beans, one of the world's most nutrient-dense legumes. They are an outstanding source of plant-based protein and dietary fiber, helping promote satiety while supporting steady blood sugar levels. Their combination of complex carbohydrates and protein provides long-lasting energy without the dramatic spikes and crashes associated with refined carbohydrates. Mung beans are also rich in folate, magnesium, potassium, iron, and manganese, nutrients that support heart health, healthy muscles, oxygen transport, and energy production.

The creamy sauce is built from cashews, which provide heart-healthy monounsaturated fats, magnesium, copper, and zinc. These healthy fats improve the absorption of fat-soluble vitamins found in the vegetables while contributing to brain health and sustained energy. Blending soaked cashews creates a luxurious creaminess without relying on dairy or processed cream alternatives.

Roasted heirloom tomatoes, red bell peppers, and jalapeños dramatically increase the antioxidant profile of this dish. Tomatoes are rich in lycopene, a powerful antioxidant associated with cardiovascular health and reduced oxidative stress. Red bell peppers are among the richest dietary sources of vitamin C, providing immune support while also helping improve the absorption of the iron naturally found in mung beans. Jalapeños contain capsaicin, which has been studied for its anti-inflammatory properties and its ability to support metabolism.

The aromatic spices are nutritional powerhouses in their own right. Turmeric contains curcumin, widely recognized for its anti-inflammatory and antioxidant effects. Curry powder, which often contains turmeric, coriander, cumin, fenugreek, and other warming spices, contributes additional antioxidants while supporting healthy digestion. Garlic and onions contain sulfur compounds that have been linked to cardiovascular health and immune function.

Adding miso paste introduces fermented ingredients that contribute depth of flavor while providing beneficial compounds created during fermentation. Even when heated, miso retains valuable nutrients and minerals that complement the rest of the dish.

The oyster mushrooms not only add a wonderfully meaty texture but also offer impressive nutritional value. They provide B vitamins, selenium, potassium, and unique antioxidants such as ergothioneine, which researchers continue to study for its potential role in protecting cells from oxidative stress. Their satisfying texture makes this recipe especially appealing to those reducing or eliminating meat from their diets.

The finishing touches elevate both flavor and nutrition. Creamy avocado contributes fiber, potassium, folate, vitamin E, and heart-healthy fats that support cardiovascular health while helping keep you full longer. A drizzle of chili garlic oil adds a bright, spicy finish that balances the creamy stew and earthy mushrooms.

Altogether, this recipe delivers an excellent balance of plant protein, fiber, healthy fats, and colorful vegetables. It is naturally dairy-free, packed with anti-inflammatory ingredients, and rich in vitamins and minerals that support immune health, digestive wellness, heart health, and sustained energy. Whether enjoyed after a long day or prepared ahead for nourishing lunches throughout the week, this creamy curried mung bean bowl is comfort food that truly fuels the body from the inside out.