mung bean

Mung Bean

Mung beans are small, round legumes, typically green in color, though they can also be yellow or black. They have a mild, slightly sweet, nutty flavor. When cooked, mung beans become tender and easily digestible, making them a versatile ingredient in both savory and sweet dishes. These versatile beans are a pantry staple for those seeking healthy and budget-friendly protein sources. The texture of cooked mung beans is generally soft and creamy.

Common Uses

  • Mung beans are commonly used to make bean sprouts. Sprouting mung beans yields crisp, refreshing sprouts perfect for salads, stir-fries, and sandwiches. To make the sprouts, you need to soak and rinse the bean for a few days until they sprout.
  • Mung bean paste is a popular filling for Asian desserts like mooncakes, buns, and pastries. The beans are cooked until soft, then mashed and sweetened to create a smooth, creamy filling.
  • Mung beans are a great addition to soups and stews, providing a hearty and nutritious element. They add thickness and a subtle nutty flavor to broths. Also good to add vegetable stock to enrich the flavor of the soup.
  • Ground mung beans can be used to make flour for pancakes, crepes, or dosa-like dishes. Mung bean flour provides a gluten-free alternative with a slightly sweet and nutty flavor.
  • In Indian cuisine, mung beans are often cooked into dal, a creamy lentil-based dish. Different variations exists, some that need to be soaked overnight or some need to be pureed using blender and then cooked with spices.
  • Boiled mung beans can be easily added to salads as a source of plant-based protein and fiber. Mung beans can improve digestive health and reduce the risk of heart disease and diabetes.

Nutrition (per serving)

Calories

212.0kcal (10.6%)

Protein

14.2g (28.4%)

Carbs

38.7g (14.07%)

Sugars

2.0g (4.08%)

Healthy Fat

0.5g

Unhealthy Fat

0.2g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Excellent source of plant-based protein, vital for muscle building and repair.
  • High in fiber, promoting healthy digestion and gut health.
  • Rich in essential minerals like magnesium, potassium, and folate, supporting overall wellness.
  • May help lower bad cholesterol levels, contributing to heart health.
  • Contains antioxidants that fight free radicals and reduce inflammation.
  • Supports stable blood sugar levels due to its low glycemic index.

Storage Tips

To maximize the shelf life of mung beans, store them in an airtight container in a cool, dry, and dark place, like a pantry or cupboard. Properly stored, dried mung beans can last for several years. Cooked mung beans should be refrigerated promptly and used within 3-4 days. Avoid storing them in areas exposed to moisture or sunlight, as this can lead to spoilage.

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