Monggo Guisado, or sautéed mung beans, is a classic Filipino dish known for its hearty and nutritious qualities. Often enjoyed as a main course, this stew combines tender mung beans with savory pork and fresh vegetables, making it both comforting and flavorful.

FULL RECIPE:

Ingredients:

• 1 lb. pork ribs, cut into bite-sized pieces
• 1½ cups mung beans (monggo), soaked in water for at least an hour
• 1 handful malunggay leaves (moringa)
• 3 cloves garlic, minced
• 1 small onion, thinly sliced
• 1 medium-sized tomato, chopped
• 2 tablespoons fish sauce
• Salt and ground black pepper to taste
• 3 tablespoons cooking oil
• 4-5 cups water

Directions:

1. Heat cooking oil in a deep pot over medium heat. Sauté garlic, onion, and tomatoes until caramelized.
2. Add pork ribs and cook until they turn golden brown.
3. Pour in fish sauce and add the soaked mung beans. Stir for a few minutes to combine flavors.
4. Add water and bring to a boil. Cover the pot, reduce heat to medium-low, and let it simmer for about 40 minutes or until both the meat and mung beans are tender.
5. Season with salt and ground black pepper to taste.
6. Add malunggay leaves and simmer for a few more minutes.
7. Remove from heat and serve hot.

Nutrition Facts:

• Calories: 281 kcal per serving
• Carbohydrates: 30 g
• Protein: 24 g
• Fat: 8 g
• Saturated Fat: 1 g
• Cholesterol: 94 mg
• Sodium: 259 mg
• Potassium: 859 mg
• Fiber: 8 g
• Sugar: 4 g
• Vitamin A: 925 IU
• Vitamin C: 26 mg
• Calcium: 108 mg
• Iron: 4 mg

The Cultural Significance of Monggo Guisado

Monggo Guisado is a staple dish in Filipino households, deeply rooted in the country’s culinary culture. It represents resourcefulness, as mung beans are affordable, accessible, and packed with nutrition. Often served on Fridays, this dish aligns with traditional Catholic practices of abstaining from meat, making it an ideal alternative for a meatless meal. Beyond religious observances, Monggo Guisado is a comfort food, bringing families together during gatherings and celebrations. The act of cooking and sharing this meal symbolizes warmth, love, and togetherness, making it a cherished part of Filipino dining traditions.

Nutritional Benefits of Monggo Guisado

Mung beans are a rich source of plant-based protein, fiber, and essential vitamins. Combined with leafy greens like malunggay or spinach, the dish becomes a powerhouse of nutrients. It provides ample energy, supports digestive health, and aids in muscle repair. The addition of pork or shrimp in some variations also contributes to the dish’s protein content. For those seeking a heart-healthy meal, Monggo Guisado offers a balanced mix of macronutrients and micronutrients. Mung beans are particularly beneficial for individuals managing blood sugar levels, as they have a low glycemic index. The fiber content aids digestion, while the antioxidants present in malunggay leaves further enhance the dish’s health benefits.

Popular Variations of Monggo Guisado

Monggo Guisado can be prepared in numerous ways, depending on regional preferences and ingredient availability. In some areas, coconut milk is added for a creamy texture and a hint of sweetness. Others prefer it with smoked fish or crispy pork bits, enhancing the dish’s umami flavor. Some households may substitute malunggay leaves with spinach or water spinach (kangkong), making it more accessible. Vegetarian versions are also common, omitting meat and incorporating tofu for added protein. Additionally, a squeeze of calamansi or lemon juice at the end brightens the dish, enhancing its savory notes. Each variation brings a unique character to the dish, reflecting the diversity of Filipino culinary practices.

Serving Suggestions for Monggo Guisado

Monggo Guisado is best enjoyed with steamed white rice, which complements the savory, hearty flavors. Some prefer pairing it with fried fish or salted dried fish for an authentic Filipino dining experience. A side of pickled vegetables or fresh tomatoes adds a tangy contrast, cutting through the richness of the dish. For a more indulgent meal, consider adding crispy pork belly or chicharrón as a topping. This enhances the texture and adds a salty crunch that complements the creamy mung beans. A refreshing drink like calamansi juice or sago’t gulaman is often served alongside to balance the meal. The combination of flavors and textures in a typical Monggo Guisado meal creates a satisfying and memorable dining experience.

Storing and Reheating Monggo Guisado

Monggo Guisado can be stored in an airtight container in the refrigerator for up to three days. Its flavors often deepen and improve after a day, making it an excellent make-ahead dish. Reheat it on the stovetop over low heat, adding a splash of water if the stew has thickened. Avoid reheating multiple times to preserve its texture and taste. Freezing Monggo Guisado is also an option, especially for those preparing meals in bulk. Ensure it is stored in a freezer-safe container, leaving space for expansion. Thaw it in the refrigerator overnight before reheating.

Health Benefits of Malunggay in Monggo Guisado

Malunggay, or moringa, is a key ingredient in many Monggo Guisado recipes. It is celebrated for its high nutrient content, particularly vitamins A and C, calcium, and iron. Consuming malunggay leaves supports immune function, improves skin health, and aids in maintaining strong bones. For individuals managing blood sugar levels, malunggay may provide additional benefits by regulating blood glucose levels. Its antioxidant properties further protect cells from damage, contributing to overall wellness. Including malunggay in Monggo Guisado not only enhances the dish’s nutritional value but also adds a subtle, earthy flavor that complements the mung beans and savory broth.

Tips for Enhancing the Flavor of Monggo Guisado

To achieve a richer and more flavorful Monggo Guisado, consider sautéing garlic, onions, and tomatoes until caramelized to build a robust base. Using pork ribs, belly, or shrimp adds a savory depth to the dish. A dash of fish sauce or bagoong (fermented shrimp paste) can contribute an authentic umami taste. For those who enjoy a creamy twist, incorporating coconut milk is a delightful option. Adding crushed chicharrón on top provides a crunchy texture and elevates the overall dining experience. Adjusting the seasoning with salt and pepper to taste ensures a well-balanced flavor profile.

Conclusion

Monggo Guisado is a testament to the simplicity and brilliance of Filipino cuisine. Its adaptability and nutritional value make it a beloved dish across the Philippines. Whether enjoyed as a humble weekday meal or elevated with special ingredients for festive occasions, it remains a staple that brings warmth and satisfaction to the table. For those new to Filipino cooking, Monggo Guisado offers an excellent introduction to the comforting flavors of the cuisine. As you savor each spoonful, you’ll experience the rich heritage and culinary creativity that define this iconic dish.