Best 3 Iraqi Mung Beans And Rice Mash Mtubuq Recipes

Iraqi mung beans and rice mash Mtubuq is a traditional Iraqi dish, commonly served during special occasions such as religious holidays or family gatherings. This dish is a hearty and flavorful combination of mung beans, rice, and aromatic spices, resulting in a creamy, comforting mash that is sure to tantalize your taste buds. Whether you're a seasoned cook or a beginner looking to explore new flavors, this article will guide you through the process of creating the perfect Iraqi mung beans and rice mash Mtubuq, ensuring an authentic and delicious meal that will leave your family and friends craving for more.

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IRAQI MUNG BEANS AND RICE - MASH M'TUBUQ

Iraqi Mung Beans and Rice - Mash M'tubuq image

The recipe I have is called mash m'tubuq or layered mung beans and rice in English. Mung beans are commonly known as bean sprouts in Chinese food but in this case, they're not sprouted first. I make it quite often and is a high source of protein though I make it w/o meat (meat can be used and should be lamb). This is my recipe but, since I've never really measured, the amounts are approximate and I use a rice cooker but it's not necessary, just convenient:

Provided by Hudakore

Categories Low Cholesterol

Time 40m

Yield 4 serving(s)

Number Of Ingredients 8

Ingredients

1/2-3/4 cup dry mung beans, soaked overnight
1 cup rice
1 -1 1/2 tablespoon fresh dill, chopped
1 medium onion, chopped
2 -3 tablespoons oil
1 -1 1/2 teaspoon salt (to taste)
plain yogurt (optional, for serving)
date molasses (dibis, optional for serving)

Steps:

If using a rice cooker, measure the amount of water for the rice only. Otherwise, mix all ingredients together and cover with water that measures about the width of a finger above the rice line. Cover, bring to a boil, lower heat and allow to steam for about 1/2 hour. You can check the rice and beans for doneness.
Traditionally, when the rice is half cooked, it's divided in half, the mung beans and onions are laid on the bottom half of the rice in the pan and the rest of the rice is then laid on top (hence "m'tubuq" meaning "layered". Cover again and continue to steam.
When done, it can be served with plain yogurt or date syrup (dibbis). I prefer nice tart yogurt.

Nutrition Facts : Calories 334.9, Fat 7.5, SaturatedFat 1, Sodium 592.9, Carbohydrate 56.5, Fiber 5.9, Sugar 1.2, Protein 10.1

MUNG BEANS AND RICE (MASHKITCHIRI)

Mung Beans and Rice (Mashkitchiri) image

Provided by Marian Burros

Categories dinner, project, side dish

Time 1h10m

Yield 3 servings as a main dish

Number Of Ingredients 14

Ingredients

1 cup mung dal (dried split yellow mung beans)
2 cups chopped onions
2 carrots, diced
2 tablespoons olive oil
1 large potato, peeled and diced
1 28-ounce can no-salt-added crushed tomatoes
2 teaspoons cumin seed
1 1/2 teaspoons hot paprika, plus extra for garnish
1/2 teaspoon sweet paprika, plus extra for garnish
2 cups no-salt-added chicken stock
1 cup long-grain rice
2 cups water
3/4 teaspoon salt or to taste
1/2 cup chopped cilantro

Steps:

Soak beans overnight or cook for 2 minutes in plenty of water and allow to sit for one hour; drain.
Saute onions and carrots in hot oil until onion begins to turn golden.
Add potato and cook 5 minutes.
Stir in the tomatoes, cumin seed, hot and sweet paprika and chicken stock. Bring to boil and add the drained beans. Cover, leaving the lid slightly askew to let steam escape. Simmer until beans are soft, 20 to 30 minutes, and most of liquid has been absorbed.
Meanwhile, bring the rice and water to a boil; reduce heat, cover and cook 17 minutes, until rice is tender and water absorbed. Stir rice into bean mixture; add salt.
Garnish with cilantro and hot or sweet paprika.

Nutrition Facts : @context http, Calories 846, UnsaturatedFat 10 grams, Carbohydrate 154 grams, Fat 14 grams, Fiber 23 grams, Protein 34 grams, SaturatedFat 2 grams, Sodium 1366 milligrams, Sugar 26 grams

PERSIAN RICE WITH MUNG BEANS (MAASH POLOW)

Persian Rice With Mung Beans (Maash Polow) image

"Rice with mung beans (maash polow) is a delightful summer dish, light, simple and delicious. Mung beans are good in soups, salads and are super delicious when cooked with rice, sauteed onions and a heavy pinch of turmeric, slowly over low heat. I like to use equal portions of rice and beans for this dish. If you like you can add another 1/2 cup of rice to the recipe." Along with the serving options I also think dibs (date syrup) and Balkan yogurt separately would work well together with this dish but have yet to try. That way it would make it more of an Iraqi version since the best date syrup comes from Iraq. Recipe modified from http://turmericsaffron.blogspot.com

Provided by UmmBinat

Categories Long Grain Rice

Time 1h5m

Yield 6 , 6 serving(s)

Number Of Ingredients 10

Ingredients

1 1/2 cups dried mung beans, picked over and washed
1 1/2 cups basmati rice, washed and drained
1 large onion, peeled and finely chopped
1/3 teaspoon turmeric
1 pinch ground cumin
water
oil or butter
sea salt
thick yogurt, to serve (or Mast-O Khiar, Persian Yogurt and Cucumber Dip such as Mast-O Khiar (Persian Yogurt and Cucumber Dip))
date syrup, to serve (Dibis in Arabic, found in Middle Eastern or health food stores)

Steps:

In a medium pot, place the beans and add 3-4 cups of water over medium heat. Bring to a boil, reduce heat, cover and cook on medium to low heat for about 30-40 minutes until the beans are soft.
In the meantime, in a non-stick heavy bottom pot with a tight fitting lid, heat 4 tablespoons of oil or butter and saute the chopped onions until they turn golden, add turmeric and cumin. Stir thoroughly.
Add the mung beans to the onions, mix gently and cook them together for 5-7 minutes.
Add the rice to the pot and enough water to cook the type and amount of rice you use. Add sea salt to taste. Bring to a boil, place a clean soft kitchen cloth between the lid and the pot to absorb the excess moisture and close the lid tightly. (I didn't do this part).
Cook for 30 minutes on low heat.
Serve warm on a platter with plain yogurt dibis, date syrup or Mast-O Khiar - Persian Yogurt and Cucumber Dip such as recipe#252416.
Enjoy!

Nutrition Facts : Calories 358.6, Fat 2.2, SaturatedFat 0.3, Sodium 23.7, Carbohydrate 68.9, Fiber 11.5, Sugar 1.5, Protein 17

Tips for Making Iraqi Mung Beans and Rice Mash (Mtubuq):

Soak the mung beans overnight: This will help them cook more quickly and evenly.
Use a heavy-bottomed pot: This will help prevent the mung beans from sticking to the bottom of the pot and burning.
Add the rice and mung beans to the pot at the same time: This will ensure that they cook evenly.
Use a low simmer: This will help the mung beans and rice to cook through without overcooking.
Stir the mung beans and rice occasionally: This will help prevent them from sticking together.
Add the spices and salt to taste: This will help bring out the flavor of the mung beans and rice.
Serve the mung beans and rice mash hot or cold: It is delicious either way.

Conclusion:

Iraqi mung beans and rice mash (mtubuq) is a delicious, healthy, and versatile dish that can be enjoyed by people of all ages. It is an excellent source of protein, fiber, and vitamins. The next time you are looking for a new and exciting dish to try, be sure to give Iraqi mung beans and rice mash a try. You may be surprised at how much you enjoy it!