Creamy Mung Bean Plantain Bowl.
If you’re vegan looking for low FODMAP food options, this Cuban inspired creamy mung bean plantain bowl was made for you. Even if you’re not on a temporary low FODMAP diet, this bowl is packed with delicious Cuban flavors and nutrients, and is super gentle on your digestive system.
Creamy Cilantro Mung Beans
Because this mung bean plantain bowl is completely low FODMAP, I went with the only low FODMAP legume out there. If you do NOT have digestion issues, feel free to swap the mung beans out for black beans. Black beans are are more common and accessible than mung beans, but don’t offer the same benefits.
Mung beans (native to India and part of the legume family) are HIGHLY nutritious and rich in micronutrients and antioxidants. 1 cup contains 14g of protein making it a great source of plant-based protein. I prefer sprouted mung beans for two reasons. One, the sprouting allows us to absorb more nutrients. Two, sprouted foods are easier and gentler for our bodies to digest. Here are two brands on Amazon I use and love:
Turmeric Oregano Rice & Red Bell Pepper Stirfry
The turmeric oregano rice is inspired by traditional Cuban cuisine and only requires three easy ingredients – rice, turmeric, and oregano. The red bell pepper stirfry is also incredibly simple and minimal. You will need one red bell pepper, 2 radishes, and 1/2 a jalapeño. Again, I strategically chose these ingredients in keeping this bowl low FODMAP. If you aren’t on a temporary low FODMAP diet, I recommend including a variety of bell peppers (red, green, orange) and topping with avocado slices.
Crispy Plantains – Mung Bean Plantain Bowl
There are few things I love more than plantains. They have the ability to be both sweet and savory at the same time, are incredibly filling, and are a great source of fiber, unrefined carbs, and antioxidants. Keep in mind plantains differ from bananas in how they ripen – bananas are ripe when they’re yellow with brown spots. Plantains are ripe when the peel is nearly black.
Cuban Mung Bean Plantain Bowl
Creamy Mung Beans
- 1 cup sprouted mung beans
- 4 cups water
- 1/2 cup plant-based milk
- 1 tsp cumin
- 1 tsp paprika
- 1/4 cup shredded vegan cheese optional
- fresh cilantro topping
- sea salt to taste
- 1 ripe plantanin unlike bananas, plantains are ripe when they are nearly black
Red Pepper Stirfry
- 1 red bell pepper, sliced into 4 inch pieces
- 1/2 jalapeño, thinly sliced
- 2 radishes, thinly sliced
- 1 lime, juice from topping
Turmeric Oregano Rice
- 1/2 cup jasmine or brown rice
- 1/2 tsp turmeric
- 3/4 tsp oregano
- Gather your ingredients and preheat your oven or air fryer to 400 degrees. Slice your plantain diagonally and bake for about 20 minutes flipping once halfway through.
- Bring 4 cups of water to a boil and add in 1 cup of rinsed mung beans. Cook until slightly tender then remove from heat and let sit for 10 minutes. Drain and rinse.
- Add your mung beans back to a pan and cook on a low-medium heat with plant-based milk, cumin, paprika, sea salt, and vegan shredded cheese. Cook until the milk has completely absorbed.
- Slice your red bell pepper, radishes, and jalapeños. Heat avocado oil on a pan and add the radish and jalapeño. Once they’re slightly blackened, set them aside and pan fry the bell peppers until slightly tender. Combine the three and season with the juice of 1/2 a lime.
- Cook your rice in about 1 1/2 cups of water. When the rice is nearly done cooking, add in the turmeric and oregano and mix to combine.
- Divide into two large bowls or four small bowls. Top bowls with fresh cilantro and the juice of the other 1/2 of the lime.