Mung bean hummus with roasted root vegetables

Ingredients

Mung bean hummus

• Cooked mung beans – 1,000 g
• Onions – 5 large
• Carrots – 2–3 medium (about 250 g)
• Garlic – 3 cloves
• Dried thyme – 1 ¼ tsp
• Peanut butter or tahini – 250 g
• Juice of 1 lemon
• Umeboshi vinegar – to taste (about 1–2 tbsp)
• Salt – to taste
• Oil – about 5 tbsp
• Mung bean cooking water – as needed

Roasted root vegetables

• Carrots – 600 g
• Parsley root – 500 g
• Celeriac – 500 g
• Oil – 3–4 tbsp
• Salt – to taste

Roasting spices

• Ground coriander – 2 tsp
• Black pepper – 1 ½ tsp
• Turmeric – 1 ½ tsp
• Mild curry blend – 2 tsp (coriander, cumin, turmeric, fenugreek, ginger, black pepper, ground paprika, cinnamon)
• Dried parsley leaves – 2 tsp
• Dried thyme – 1 ½ tsp

Green salad

• Arugula and baby spinach (mix) – 300 g

Method

Mung bean hummus

1. Rinse the mung beans and soak them for several hours (ideally overnight).
2. Drain, cover with fresh water and cook for about 45 minutes, until tender.
3. Dice the onions and carrots.
4. Sauté them in oil with salt until translucent.
5. Add the thyme, and toward the end the sliced garlic, and sauté briefly.
6. Put the cooked mung beans in a blender with a little water.
7. Add the sautéed vegetables along with the oil, the peanut butter (or tahini) and the lemon juice.
8. Blend until smooth, adding water gradually.
9. Season with umeboshi vinegar and salt if needed. The texture should be like a pea purée.

Roasted root vegetables

1. Cut the vegetables into even pieces (about 2–3 cm).
2. Toss with the oil, salt and all the spices.
3. Spread on a baking sheet lined with parchment paper.
4. Roast at 190 °C for about 30–40 minutes, stirring halfway through. The vegetables should be tender and lightly browned.

Serving

1. Place 160 g of hummus on a plate.
2. Add 160 g of roasted root vegetables.
3. Finish with about 30 g of fresh green salad.

Serving

Serve 160 g of hummus, 160 g of roasted root vegetables and about 30 g of green salad per portion. Works served warm or cold.

Key ingredients

Mung beans (split, yellow dhal)

Easily digestible plant protein and fibre; in Ayurveda a 'clean' legume suited to detox.

Carrot

Beta-carotene (vitamin A) for skin and eyesight, fibre, natural sweetness.

Garlic

Antibacterial and antiviral; supports immunity and the circulatory system.

Onion

Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.

Tahini (sesame paste)

A creamy source of calcium and fats; the base of dips and dressings.

Turmeric

Curcumin — strong anti-inflammatory and antioxidant effects; traditionally supports the liver and digestion.

Ginger

Warming; supports digestion and circulation, anti-inflammatory; traditionally used for nausea and cold.

Cumin

Supports digestion and eases bloating; a source of iron.

Cinnamon

Stabilises blood sugar, warms, adds aromatic sweetness without sugar.

Fenugreek (kasuri methi)

Traditionally supports digestion and blood sugar; a gently bitter aroma.

Sesame seeds

Calcium, healthy fats and lignans; toasted, they add umami and depth.

Peanut butter

Protein and healthy fats; a creamy base for sauces.

Why it’s good for the body

• Mung beans are a source of easily digestible plant protein and fiber.
• Root vegetables provide beta-carotene and satiety.
• Peanut butter and tahini bring healthy fats and creaminess without dairy.

Traditional and functional notes on the ingredients — not medical claims.

Notes

• Works served warm or cold.
• The hummus should have the texture of a pea purée.