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  • Writer's pictureAnz

Mung Bean & Rosemary Fermented Bread

The word 'bread' is used very loosely here as it is not your traditional, bouncy, crusty heavy companion. It's also naturally free from gluten and dairy which is a big plus for me. this 'bread' is more hearty, dense, earthy, and great for digestion. It's based on a Jasmine Helmsley Recipe but I added in some rice flour, reason being...

Our body needs proteins for cell growth and repair, it's pretty fundamental for healthy bodily functions. On a veggie/vegan diet (like me) it's important pair your foods as legumes/pules, vegetables, grains, nuts, seeds, maize, and soya foods all lack one or more essential amino acid.

Amino acids join to form complete proteins, and there are 9 essential amino acids to consume.

Jasmine's version of this recipe is great if you eat animal based proteins, but if you don't it makes sense to protein pair. Hence why I added Rice Flour to the mix. Feel free to play around with herbs/spices but asafoetida is key as it adds a yummy onion & garlic vibe.



250G / 1 1/4 cup whole mung beans (soaked overnight)

2 tbsp extra virgin olive oil

1 tsp garlic powder

1tbsp chopped rosemary

1/4 tsp asafoetida

1/2 tsp bicarbonate of soda

1/2 tsp salt

1/2 tsp fenugreek

1tsp marmite

4 tbsp lemon juice (approx 1 whole lemon)

20ml / 1/2 cup lukewarm water


  • Preheat oven 180 degrees celsius if you'd like to cook straight away. If you're after a fermented loaf no need to preheat today.

  • Add mung beans and twice the amount of water to a sauce pan. Simmer until soft. You can add more liquid if it evaporates before they're ready.

  • Transfer into two portions. For 1 portion blend the beans to a smooth puree, the other portion roughly blend so there are still some chunks of bean. (You can use a hand whisk or blender).

  • Add spices, oil, flour, marmite, and rosemary.

  • Lastly fold in water & lemon juice.

  • Transfer into a lightly greased 8 inch (20cm) cake tin.

  • If you're fermenting leave covered at room temperature over night and cook in the morning.

  • If you'd an eager beaver cook now at 180 degrees celsius for 50 minutes until browned and spongey.

  • Once cooked leave to cool for 15-20 mins.

Get Creative:

Super tasty snack alone, with some extra marmite, dipped into an oil and balsamic vinegar combo.

Perfect as a side bread for soup or salad, or I like to dress with my homemade seed spread and a sprinkle of nutritional yeast.


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