Hearty Tomato Mung Bean Stew

This hearty vegan stew is packed with mung beans, zucchini, carrots, celery, and tomatoes, with plenty of garlic and herbs for flavor. A tiny touch of maple syrup balances the acidity of the tomatoes, while pickled jalapeños and creamy avocado make the perfect toppings. An excellent umami plant-based dinner for cooler nights, this stew is the perfect make ahead dish to enjoy on busy weeknights.

Serves: 4–6 | Prep time: 15 minutes | Cook time: 40–45 minutes

Hearty Tomato Mung Bean Stew Ingredients

• 1 cup dried mung beans, rinsed and picked over, soaked in water over night

• 2 shallots, finely diced

• 4 cloves garlic, minced

• 2 carrots, diced

• 2 celery stalks, diced

• 1 medium zucchini, diced

• 2 tablespoons tomato paste

• 2 cups tomato juice

• 4 cups vegetable broth

• 1 teaspoon dried thyme

• 1 teaspoon dried oregano

• ½ teaspoon chili flakes, or more to taste

• 1 teaspoon maple syrup

• 1 teaspoon salt, plus more to taste

• ½ teaspoon freshly ground black pepper

• 1 tablespoon olive oil or a splash of vegetable broth, for sautéing

For Topping

• Pickled jalapeños

• 1 avocado, cut into small cubes

• Freshly ground black pepper

• Extra chili flakes, if desired

Hearty Tomato Mung Bean Stew Instructions

1. Sauté the vegetables.
   Heat the olive oil in a large pot or Dutch oven over medium heat. Add the shallots, carrots, and celery and cook for 5–7 minutes, stirring occasionally, until the vegetables begin to soften.

2. Add the garlic and zucchini.
   Stir in the garlic and zucchini and cook for another 2–3 minutes.

3. Build the tomato base.
   Add the tomato paste, thyme, oregano, chili flakes, salt, and black pepper. Stir well and cook for 1–2 minutes, allowing the tomato paste and herbs to become fragrant.

4. Add the mung beans and liquid.
   Stir in the rinsed mung beans, tomato juice, and vegetable broth. Bring the stew to a boil.

5. Simmer.
   Reduce the heat to low, cover partially, and simmer for about 30–40 minutes, or until the mung beans are tender. Stir occasionally and add a little more broth or water if the stew becomes thicker than you prefer.

6. Balance the flavor.
   Stir in the maple syrup. Taste and adjust the salt, pepper, chili flakes, or herbs as needed. The maple should add just a subtle sweetness to balance the acidity of the tomatoes—not make the stew sweet.

7. Serve.
   Ladle the stew into bowls and top with pickled jalapeños and cubes of avocado. Finish with freshly ground black pepper and an extra pinch of chili flakes.

A Few Notes

For a thicker stew: Let it simmer uncovered for the final 5–10 minutes.

For a soupier consistency: Add another ½–1 cup vegetable broth.

For extra heat: Add more chili flakes to the pot or use plenty of pickled jalapeños on top.

Make it ahead: The stew thickens as it sits, so add a splash of vegetable broth when reheating.

Serving idea: Serve with crusty bread, toasted sourdough, or a simple green salad.

This hearty mung bean stew is a great example of how a vegan meal can be filling and satisfying without relying on heavy ingredients. The combination of mung beans and vegetables provides a substantial amount of plant-based protein and fiber, while the tomato-based broth keeps the stew relatively light.

Fiber

Mung beans are the star when it comes to fiber. One cup of cooked mung beans provides roughly 15 grams of fiber, making them an excellent addition to a meal when you want something that will keep you feeling satisfied. The carrots, celery, zucchini, shallots, avocado, and tomatoes add even more fiber to the finished stew.

Because the recipe makes approximately 4–6 servings, each bowl provides a meaningful amount of dietary fiber. The avocado topping adds additional fiber along with a creamy texture that makes the stew feel more substantial.

Protein

Mung beans also provide most of the protein in this recipe. One cup of cooked mung beans contains approximately 14 grams of plant-based protein. Since this recipe starts with 1 cup of dried mung beans, the finished pot contains a substantial amount of protein distributed across the servings.

The vegetables contribute smaller amounts of protein, making this a particularly nice option for a plant-based lunch or dinner. Pairing the stew with whole-grain bread or another whole grain can make the meal even more substantial.

Calories

Despite being hearty, this stew is relatively modest in calories because the bulk of the recipe comes from vegetables, mung beans, tomato juice, and vegetable broth. The biggest variables are the amount of olive oil used for sautéing and whether you add avocado.

Based on the ingredients and divided into six servings, the stew itself is roughly 250–300 calories per serving, before toppings. Adding about ¼ avocado per serving would add approximately 80 calories, while pickled jalapeños add very few calories.

Overall, this is a satisfying bowl with a nice balance of fiber, plant-based protein, vegetables, and flavor, making it an easy weeknight meal that feels cozy without being overly heavy.