Coconut Mungbean Stew (Gut-Healing, Eczema-Friendly & Kid-Approved)
The Stew My Gut (and My Kids) Ask for Every Week
Coconut Mungbean Stew Ingredients
1½ cups organic mungbeans, soaked & soured overnight, then rinsed well
(Soak & Sour: Fully submerge mungbeans in filtered water w/ 1-2 tbsp ACV for 12-24 hrs. The mungbeans will enlarge so make sure to submerge w/ water by a few inches)1 can full-fat 100% coconut milk
(no gums, preservatives, or fillers)1 cup homemade bone broth
(water works, but broth enhances umami and gut support)1 teaspoon sea salt, plus more to taste
½-inch knob fresh ginger, peeled and minced
2 cloves garlic, minced
½ onion, finely diced (optional)
1 (1×1-inch) piece kombu (optional, for extra umami. I always use this for thyroid support)
How to Make Coconut Mungbean Stew (Instant Pot Version)
Add all ingredients to the bowl of your Instant Pot.
Secure the lid and set to High Pressure for 15 minutes.
Allow a natural pressure release for extra soft texture and digestibility.
Open the lid, stir well, and adjust salt to taste.
Serve warm with your favorite toppings.
Serving Ideas
Fresh lemon juice (bright + digestion-supportive)
Hot sauce (for those who love a little heat)
Organic Sauerkraut (kid-friendly probiotics—start small)
Raw Gruyere Cheese (if tolerated)
Storage
Store in an airtight glass container in the refrigerator for up to 5 days.
Flavor and digestibility will improve after the first day, if you can wait that long (it’s so good)!
Why This Coconut Mungbean Stew Works as Food-as-Medicine
(Especially for eczema-prone kids & sensitive bellies)
As with all my recipes, this isn’t just a cozy meal—it’s a strategically supportive dish for digestion, skin, immunity, and nervous system regulation.
Mungbeans (Soaked & Soured)
Mungbeans are one of the most digestible legumes, especially when soaked and lightly soured:
Reduces phytic acid → better mineral absorption (zinc, iron, magnesium)
Easier on tender guts (huge for eczema-prone kids)
High in prebiotic fiber → feeds beneficial gut bacteria
Naturally satiating → steadier blood sugar, fewer mood swings
High-pressure cooking takes this a step further by breaking down fibers that can irritate healing guts.
🥥 Full-Fat Coconut Milk
This is where comfort meets function:
Provides medium-chain fats that are easier to digest and quickly used for energy
Supports satiety, hormone balance, brain health, and blood sugar stability
Helps transport fat-soluble nutrients to where it needs to go!
Nourishes skin from the inside out (dry, reactive skin needs fats)
Tip: make sure the coconut milk is 100% coconut without preservatives, stabilizers, gums, etc - all gut disrupting ingredients we don’t want in the body.
Bone Broth (or Kombu if Using Water)
Bone broth is foundational in gut-healing kitchens:
Rich in collagen, gelatin, and amino acids (glycine, proline)
Supports the intestinal lining (key for eczema + food sensitivities)
Helps connective tissue, joints, skin elasticity
Adds natural umami → kids actually want to eat it
If broth isn’t available, kombu offers minerals and gentle gut support - so convenient!
🧄 Aromatics: Garlic, Onion & Ginger
These are quiet powerhouses:
Garlic & onion: prebiotic compounds that support microbial diversity
Ginger: promotes gastric emptying, reduces bloating, supports immunity
Together they deepen flavor so kids learn to love real food depth (;
🍋 Fermented & Acidic Toppings (Pick Your Final Touch)
Lemon: supports digestion and mineral absorption
Tabasco: stimulates digestion (for adults)
Sauerkraut: adds living probiotics—start small for kids
This “custom bowl” approach helps the whole fam feel satisfied without making separate meals!
FAQ
Why Make With Intention of Having Leftovers?
Store in an airtight glass container in the fridge for up to 5 days.
Because this stew is:
fully cooked under high pressure
made with soaked & soured legumes
free from unstable oils or additives
it actually improves in flavor and digestibility as it sits. We find day 2–3 is even gentler on the gut.
Why Does High-Pressure Cooking Matter?
Pressure cooking:
Breaks down tough fibers in legumes (you get a pre-digested for you gentle meal)
Reduces lectins
Makes nutrients more bioavailable
For families on a gut-healing or eczema-support journey, this can mean less bloating, fewer reactions, and better nutrient uptake.
