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Oil-Free + Soy-Free (No Chickpea, No Tofu)
A while ago I made a vegan omelette using beans, mung beans to be exact. I was pretty impressed with how well mung beans held together like real eggs. So from there, I wondered what else I could do with them.
In a recent recipe I used mung beans, or mung bean flour, rather, as a binding agent in baking. It worked well so I decided to keep on this trend of using mung beans in recipes. That brings us to today’s recipe.
The following recipe is for a vegan breakfast casserole. This breakfast casserole is oil-free and soy-free. Unlike a lot of vegan breakfast casserole recipes available, this recipe does not use chickpeas (or chickpea flour) or tofu. I didn’t intentionally exclude soy to be allergy-friendly, but after doing so, I realized how this recipe is a great option for people with that allergy.
The Case for Mung Beans
Mung beans aren’t a common ingredient found at most grocery stores. I can’t think of any dishes I grew up eating that had mung beans. But just like tofu, or nutritional yeast, or tempeh, or any of the other formerly obscure ingredients now known to the plant-based community and transitioning vegans/vegetarians, mung beans are making their way.
One of the reasons I started this blog and love it is because I get to try out new ingredients. Cooking with something unfamiliar is fun! The results of using new ingredients, failure or not, are what make it fun!
I know that cooking is already intimidating enough for some people. I also know that throwing in unfamiliar foods makes cooking even harder; but that’s how you get better at it! Learning to do something new is an uncomfortable process, but after doing it enough times it becomes comfortable.
The first time I cooked tofu it turned out mushy and broken and watery. I thought it was the tofu’s fault. Like, “well, I guess tofu is just supposed to be gross”. Obviously I kept trying at it and now I’m comfortable with it, but I had to be uncomfortable first to figure it out.
So go ahead and buy that bag of mung beans and get uncomfortable with me.
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This easy vegan breakfast casserole is oil-free and soy-free. This recipe is made from mung beans and contains no chickpea flour or tofu.
For the “egg” mixture:
- 1 1/4 Cup Dried Split Mung Beans, Soaked overnight then rinsed*,**
- 1 Cup Non-Dairy Milk
- 2/3 Cup Cashew Cream***
- 1/4 Cup Nutritional Yeast
- 1 Tsp. Baking Powder
- 1 Tsp. Garlic Powder
- 1 Tsp. Black Pepper
- 1 Tsp. Kala Namak (Black Salt)****
- 1/2 Tsp. Salt
- 1/4 Tsp. Turmeric
For the vegetable filling*****:
- 1 Yellow Onion, Diced
- 1 Bell Pepper, Diced
- 1/2 (8 oz.) Package of Mushrooms, Sliced
- 1 Large Handful of Spinach or Baby Spinach (Approximately 2 Cups)
- Pinch of Salt
Cook the veggies:
- Place a large skillet or saute pan over medium heat and add a splash of water or vegetable broth. Add onions and sauté until translucent.
- Add in the bell pepper, mushrooms, and salt and sauté for 2 – 3 minutes until the mushrooms soften and begin to reduce in size.
- Add in the spinach and stir to help the spinach wilt. When the spinach has wilted, turn off the heat and add all veggies to a large bowl to cool.
Blend the “egg” mixture & bake:
- Before blending, preheat the oven to 350°F.
- Add all ingredients to a blender and blend until smooth.
- Pour the “egg” mixture into the bowl with the veggies and mix to combine.
- Grease or line with parchment paper an 8 x 8 inch or 9 x 9 inch baking pan. Pour “egg” and veggie mixture into the baking pan and use a spatula to smooth the surface.
- Bake for 48 – 50 minutes. To make sure the casserole is fully cooked use a toothpick. If the toothpick comes out clean then it’s done. Serve as desired.
- *Soaking the split mung beans: After soaking overnight the mung beans will expand to equal about 3 1/8 cups of mung beans. All of the soaked mung beans will be used for this recipe.
- **Where to buy split mung beans: I buy split mung beans from my local Indian foods store, but if you’re not able to find them then you can order them online here.
- ***Cashew cream: To make cashew cream add 1 cup of raw cashews to a blender along with 1 cup of hot water. Allow the cashews to soak in the hot water for 5 minutes before blending it all together.
- ****Where to buy kala namak (black salt): Just like mung beans, I also buy black salt from my local Indian foods store, but this can also be ordered online here.
- *****Vegetable filling: This recipe can be easily customized to include any type of filling or toppings: vegan sausage, vegan cheese, potatoes, zucchini, asparagus, broccoli, etc. (go nuts!).
Want more breakfast recipes? Check out my recipe for Vegan Double Chocolate Muffins!