This mung beans stew with pumpkin and rice recipe is a complete, creamy, extremely nutritious and delicious meal! Easy to digest, rich in flavour, and is perfect for a lunch or dinner in the autumn.

This plant-based dish is rich in protein, using mung beans, quinoa and rice as a source of protein and carbohydrates. This combination provides all the necessary amino acids, making this meal very complete. Additionally, coconut milk and ghee (or coconut oil for a vegan version) are great sources of good fats.

The diversity of vegetables in this recipe also brings a very interesting combination of micronutrients and fiber.

Feel free to adapt and complement this recipe with what you have in your pantry and refrigerator.

Rate this mung beans stew with pumpkin and rice recipe and let us know what you think of it in the comments section!

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photo of Mung beans stew with pumpkin and rice on a blue plate with brown border. Next to the plate is a golden spoon

Mung beans stew with pumpkin and rice

A vegetarian dish that is rich in protein, easy to digest, rich in flavour, and is perfect for a lunch or dinner in the autumn.
5 from 3 votes
Prep Time 25 minutes
Cook Time 40 minutes
Total Time 1 hour 5 minutes
Course Dinner
Cuisine Ayurveda
Servings 6
Calories 336 kcal


  • 150 g mung beans
  • 100 g rice
  • 100 g quinoa
  • 250 g pumpkin
  • 120 g carrots
  • 100 g green celery
  • 100 g onion (1 big onion)
  • 400 ml coconut milk
  • 1 L water
  • 2-3 tbsp ghee/coconut oil
  • Fresh ginger
  • 4 cloves garlic
  • 3 tsp red curry paste
  • 1 tsp muscat
  • Fresh herbs
  • Salt to taste


  • Soak the beans overnight or at least 4 hours. This step will not only reduce the cooking time but also make the beans easier to digest.
  • Peel and cut the vegetables and set aside.
  • Start by heating the ghee in a pot, on medium heat sauté the onion, carrots, and celery. After 3-5 minutes, add minced garlic, ginger, and spices.
  • Add the pumpkin, mung beans, and warm water/vegetable stock, cover with a lid, and let them cook on low to medium heat for about 15 minutes.
  • Next, add coconut milk, rice, and quinoa and let them cook until the rice is done (10-15 minutes).
  • Garnish with fresh herbs like coriander and enjoy!



The caloric value was calculated per serving.
Recommendations for doshas
Vata: this dish is perfect for Vata, and is warming, nourishing, and calming for the digestive system, especially in autumn.
Pitta: is also an adequate dinner option. Using less garlic, and spicy curry paste will benefit the Pita energy and avoid overheating.
Kepha: is quite a balanced dish that can be included in a healthy meal plan for a Kepha.
It is recommended to reduce the amount of coconut milk or use a low-fat version.
Pumpkin lightly increases Kepha energy, but shouldn’t create any imbalance in this combination, especially in the autumn when the food should be heartier and more nourishing.
Keyword Ayurveda, Healthy food

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