Mongo Guisado, or Mung Bean Soup, is a beloved Filipino comfort food that’s hearty and packed with nutritious ingredients. Mung beans, a staple in Filipino cuisine, are simmered until tender and combined with savory aromatics like garlic, onions, and tomatoes. The dish is traditionally served with pork or shrimp, though it’s equally delicious as a vegetarian option with the addition of spinach for an extra boost of greens.
This simple yet flavorful dish is perfect for anyone looking for a wholesome, nourishing meal. It’s easy to make in large batches, making it ideal for meal prep or feeding a crowd. Whether served on its own or paired with a bowl of rice, Mongo Guisado is sure to warm you up from the inside out!
Full Recipe:
- 1 cup dried mung beans, rinsed
- 6 cups water
- 1 tablespoon vegetable oil
- 1 onion, chopped
- 4 cloves garlic, minced
- 1 tomato, chopped
- 1/4 pound pork belly or shrimp, diced (optional)
- 1 bunch spinach, washed and trimmed
- 2 tablespoons fish sauce
- Salt and pepper to taste
- 2 cups chicken broth (optional for added flavor)
- 1 tablespoon soy sauce (optional)
Directions:
- In a large pot, bring the mung beans and 6 cups of water to a boil. Reduce heat and simmer for 30-40 minutes or until the beans are tender.
- While the beans are cooking, heat vegetable oil in a separate pan over medium heat. Sauté onion, garlic, and tomato until the onions are translucent and the tomatoes have softened, about 5 minutes.
- If using pork or shrimp, add them to the pan and cook until browned and cooked through.
- Add the sautéed mixture to the pot of cooked mung beans. Stir in the spinach, fish sauce, and chicken broth if using. Let simmer for an additional 10 minutes until the spinach is wilted and flavors are well combined.
- Season the soup with salt, pepper, and soy sauce if desired. Serve hot with rice on the side.
Prep Time: 15 minutes | Cooking Time: 45 minutes | Total Time: 1 hour
Kcal: 190 kcal (per serving) | Servings: 4 servings
Mongo Guisado, also known as Mung Bean Soup, is a traditional Filipino dish that has been passed down through generations. It’s a versatile, healthy, and flavorful soup made from mung beans, a legume that’s rich in protein, fiber, and essential nutrients. The dish can be enjoyed as a simple vegetarian soup, or enhanced with pork, shrimp, or fish to add depth and richness to the flavor. Typically, it’s paired with spinach or other leafy greens, which not only contribute to its vibrant color but also boost its nutritional value.
Nutritional Value
Mung beans, the star of this dish, are an excellent source of plant-based protein and are loaded with essential amino acids. They are also packed with fiber, which aids in digestion and supports heart health. The addition of leafy greens like spinach elevates the soup’s nutritional profile by providing a significant amount of vitamins A, C, and K, as well as minerals like iron and calcium. For those who opt to include pork or shrimp, this adds additional protein, making it a complete meal that’s both hearty and wholesome.
Cultural Significance
Mongo Guisado is considered comfort food in the Philippines, often prepared at home and served with rice. It’s a common dish for family gatherings, especially during the rainy season when a warm, hearty soup is most appreciated. Each household may have its own version of Mongo Guisado, with regional variations and personal touches that reflect local ingredients and preferences. It’s also a great way to stretch ingredients, as mung beans are affordable and expand significantly when cooked, making it a cost-effective and filling meal.
Recipe Variations
While the basic recipe for Mongo Guisado remains the same, there are many variations that can cater to different dietary needs and preferences. For example, vegetarians can omit the pork or shrimp and instead use mushrooms or tofu to add texture. Some versions of the dish may also include other vegetables such as squash or eggplant to enhance the flavor and nutritional value.
For those looking for a spicier version, a small amount of chili pepper can be added to the sauté, giving the dish a little kick without overpowering its savory, comforting taste. Additionally, substituting fish sauce with soy sauce or tamari can make this dish suitable for those who prefer a lower-sodium or vegetarian-friendly option.
Serving Suggestions
Mongo Guisado is typically served with steamed rice on the side, which helps balance the rich and savory broth. A squeeze of calamansi (a Filipino citrus) or lemon juice over the top before serving adds a refreshing tang that cuts through the richness of the dish. You can also garnish it with crispy fried garlic or chicharrón (fried pork skin) for added texture and flavor.
Mongo Guisado (Mung Bean Soup) – A Deeper Dive into its History and Significance
Mongo Guisado, or Mung Bean Soup, is a staple dish in the Philippines that carries not only a nutritious punch but also deep cultural significance. Traditionally prepared as a family meal, it embodies the concept of “simple yet nourishing” in Filipino cuisine. Mung beans (locally known as “mongo” or “monggo”) have been a key ingredient in Asian and Southeast Asian cooking for centuries due to their accessibility, affordability, and high nutritional value. This humble legume, though small, packs a lot of protein and is often regarded as a “poor man’s meat” because of its ability to substitute for animal proteins while providing similar health benefits.
The Role of Mongo Guisado in Filipino Culture
Mongo Guisado is widely considered a comfort food in the Philippines. It’s a dish that families often turn to, especially when they want a satisfying, home-cooked meal without needing to break the bank. In rural areas, it’s often cooked as a simple vegetarian dish, where the combination of mung beans and leafy greens like spinach or malunggay (moringa) provides a complete, nutrient-rich meal. Meanwhile, in urban areas or during special occasions, variations of Mongo Guisado include pork, shrimp, or even tinapa (smoked fish), making the dish a bit heartier.
The dish is also closely associated with Filipino Catholic tradition. Many Filipino households serve Mongo Guisado on Fridays during Lent, a time when the Catholic faithful avoid eating meat. The versatility of mung beans makes it easy to create a flavorful and filling vegetarian dish without missing the richness that usually comes from meat-based meals.
Regional Variations and Ingredients
Mongo Guisado is incredibly flexible, and the recipe can change depending on regional availability of ingredients. In the northern parts of the Philippines, Mongo Guisado often includes pork belly or even lechon kawali (crispy fried pork), while in coastal regions, shrimp or other seafood is more commonly added. In areas where access to fresh greens like spinach or moringa might be limited, locals often substitute other leafy vegetables like kangkong (water spinach) or even alugbati (Malabar spinach).
A unique variation of Mongo Guisado can be found in Ilocos, where the mung beans are mashed after cooking to create a thicker, more stew-like consistency. In Pampanga, known for its rich culinary traditions, cooks might add more spices and seasonings, such as a touch of bagoong (fermented shrimp paste), for a stronger umami flavor.
Health Benefits of Mongo Guisado
Mongo Guisado is highly regarded not just for its comforting taste, but also for its impressive health benefits. Mung beans are rich in several key nutrients, including:
- Protein: Essential for muscle repair and building, making it an excellent alternative to meat.
- Dietary fiber: Helps promote healthy digestion and reduces cholesterol levels.
- Antioxidants: Mung beans contain flavonoids and other antioxidants that help fight inflammation and protect the body from oxidative stress.
- Vitamins and minerals: The dish is loaded with vitamins A and C from the spinach, along with essential minerals such as magnesium, potassium, and iron.
Because it’s high in fiber and protein while being relatively low in calories, Mongo Guisado is ideal for those looking for a nutritious, filling meal that supports weight management and overall health.
Cooking Tips and Enhancements
To get the best flavor out of Mongo Guisado, there are a few techniques and tips that can elevate your cooking:
- Sauté the aromatics well: Onions, garlic, and tomatoes are the flavor base of this dish. Be sure to sauté them until the onions are translucent and the tomatoes start to release their juices. This step is key to developing a rich, savory flavor.
- Add broth: For added depth, using chicken or vegetable broth instead of water can make the soup more flavorful. Some cooks also add a little patis (fish sauce) to enhance the umami taste.
- Simmer slowly: Mung beans cook relatively quickly compared to other legumes, but simmering them slowly ensures they absorb all the flavors from the sautéed ingredients and seasonings.
- Top it off: A garnish of crispy fried garlic, fresh cilantro, or even chili flakes can add an extra layer of texture and flavor to the dish.
Pairing Suggestions
While Mongo Guisado is often enjoyed as a standalone soup or with a bowl of steamed white rice, there are other creative ways to serve and enjoy this hearty dish:
- With Fried Fish: In many Filipino households, Mongo Guisado is paired with fried tilapia or bangus (milkfish), which balances the creamy texture of the soup with the crispiness of the fried fish.
- As a Side Dish: Serve Mongo Guisado as a side to your favorite grilled meats or barbecue. The savory flavors of the soup complement the smokiness of grilled pork, chicken, or beef.
- For Breakfast: In some Filipino homes, leftovers of Mongo Guisado are reheated and served as a breakfast dish, often alongside tuyo (dried salted fish) or longganisa (Filipino-style sausage).
A Wholesome, Eco-friendly Choice
Mongo Guisado isn’t just nutritious—it’s also a sustainable dish. Mung beans require less water to grow than other types of legumes, making them an environmentally friendly crop. Additionally, since mung beans are affordable and easy to store, they’re a great pantry staple that can help reduce food waste. This makes Mongo Guisado not only a healthy choice for your body but also a responsible choice for the planet.
Conclusion
Mongo Guisado is a versatile and nutritious Filipino dish that combines the hearty goodness of mung beans with a savory broth, making it both comforting and healthy. Rich in protein, fiber, and essential nutrients, it’s perfect for various diets and preferences. Whether enjoyed with pork, shrimp, or as a vegetarian meal, it’s a flavorful, budget-friendly option that’s easy to make and packed with cultural significance. Ideal for family meals, it’s a great addition to any meal plan, offering warmth, nourishment, and a taste of Filipino heritage.