Dinner

Mung Bean and Roasted Vegetable Casserole

Roasted vegetables and beans under a lightly crisp oat topping.

55 min Serves 2 Weighed USDA ingredient estimate

Mung beanWhole mung beansPlant proteinLower sodiumVegetarianHigh fiber Freezer-Friendly

Full recipe: 4 portions; One quarter of the finished recipe; divide all vegetables and dressing equally
Serving size: One quarter of the finished recipe; divide all vegetables and dressing equally
Servings per batch: 4

Servings to prepare changes how much you cook; it never changes the size of one serving. My portion (in My Week) changes your planned nutrition.

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Ingredients

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Preparing: 2 servings

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Preparation guidance only. When a supported swap is chosen, Nutrition per serving below shows the adjusted values; filters, sugar screening, exports, Shopping and My Week stay based on the written recipe. A different sweetener does not establish diabetes suitability; total carbs, portion and verified sugars still matter.

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Instructions

Nutrition per serving

Estimated nutrition per serving — One quarter of the finished recipe; divide all vegetables and dressing equally

Calories	246
Total fat	5.44 g
Saturated fat	0.89 gKeep low
Sodium	23 mgLow
Total carbohydrate	40.21 g
Fiber	13.29 gHigh
Total sugars	11.9 g
Added sugars	Not available
Protein	13.71 g

Estimates based on the listed ingredients; actual values vary by brand. Nutrition is per one stated serving and does not change when you make more or fewer batches or servings.

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Why this result?

Added sugar not verified; source and serving review required
Added sugar not verified
11.9 g total sugar exceeds strict total-sugar filter (10 g)
Total sugars not verified
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This portion only — the rest of the meal and day are not checked.

Diabetes Meal Planning

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Calculation basis & sources

Sum each USDA per-100-g value times its edible grams, then divide by 4. Eight nutrients estimated. Mung beans, mature seeds, cooked, boiled, without salt: 404 g, https://fdc.nal.usda.gov/food-details/174257/nutrients; Oil, olive, salad or cooking: 13.5 g, https://fdc.nal.usda.gov/food-details/171413/nutrients; Squash, summer, zucchini, includes skin, raw: 400 g, https://fdc.nal.usda.gov/food-details/169291/nutrients; Peppers, sweet, red, raw: 300 g, https://fdc.nal.usda.gov/food-details/170108/nutrients; Mushrooms, white, raw: 300 g, https://fdc.nal.usda.gov/food-details/169251/nutrients; Tomatoes, red, ripe, raw, year round average: 400 g, https://fdc.nal.usda.gov/food-details/170457/nutrients; Cereals, oats, regular and quick, not fortified, dry: 40 g, https://fdc.nal.usda.gov/food-details/173904/nutrients; Basil, fresh: 20 g, https://fdc.nal.usda.gov/food-details/172232/nutrients. Whole cooked beans are not sprouts or split dal. Added-sugar values are not established by the SR Legacy records and remain unavailable in canonical screening; no automatic verified claim. Golden bowl uses USDA household equivalents: cooked beans 404 g, broccoli 182 g, pepper 119 g, zucchini 196 g, spinach 60 g, oil 13.5 g, garlic 6 g, ginger 2 g, cumin 2.1 g, turmeric 1.5 g, lemon 30.5 g, parsley 15 g, pepper 0.5 g. No professional review or measured finished yield claimed.

USDA FoodData Central SR Legacy, weighed ingredients

Source data checked 2026-11-02; no professional review documented.

Lower sodium: 300 mg sodium or less per stated serving. This is a site guideline, not the FDA "low sodium" label claim.

High fiber: 8 g dietary fiber or more per stated serving.

Heart-healthy tips

Fully cooked unsalted whole mung beans provide plant protein and fiber. Olive oil replaces higher-saturated-fat cooking fats; no salt or sweetener is added in these formulations.
Count total carbohydrates for your actual portion and complete meal. This is not diabetes approval or a prediction of your blood glucose; use the existing Diabetes Meal Planning review and your account targets.
Weights are edible amounts: beans, rice and bulgur are weighed after cooking; vegetables before cooking. Total time starts with cooked beans; allow an additional 25–40 minutes or the package time if starting dry.
Sort and rinse dry mung beans, bring to a boil in ample water and simmer until fully tender according to the package. Sprouts are not equivalent; cook sprouts thoroughly and avoid raw sprouts if at higher risk from foodborne illness.
Refrigerate within 2 hours (1 hour above 90°F / 32°C) in shallow containers. Follow Storage & Meal Prep Tips below; reheat leftovers to 165°F / 74°C. Fresh lettuce, avocado and raw cucumber lose texture when frozen.
Prep 20 minutes; cooking 35 minutes. Independently authored, not kitchen-tested or professionally reviewed. Brand substitutions and additional accompaniments need recalculation.

Storage & Meal Prep Tips

Applies to: Cooked grain or vegetable dish, after cooking. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.

Refrigerator: After cooking: refrigerate and use within 3–4 days. Cool promptly in small, shallow containers and refrigerate within 2 hours (1 hour above 90°F / 32°C).

Freezer: Freezer-Friendly. Best quality within 2–3 months.

To thaw: Thaw in the refrigerator — never on the counter.

To reheat or serve: Reheat until steaming hot throughout — cover, stir partway, and let stand before serving.

After thawing: After thawing in the refrigerator: use within 3–4 days.

Meal prep tip: Freeze one measured meal portion per container. Label packages with the recipe name, portion, and date frozen.

Storage guidance sources

Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.

Complete the meal

Sides chosen to complement this dish — nothing it already has.

Mango with lime

Fruit side

Fresh mozzarella pearls

Cheese side

Roasted seaweed sheets

Crunchy side