A very good storehouse of all the vital nutrients, Mung Bean proves to be a tasty and healthy delight for one and all. A must keep for an ideal kitchen Mung Beans enhances the digestion capability of our body without over exerting pressures. It is also considered to be a cooling food. A reservoir of proteins, dietary fiber along with essential vitamins and minerals like magnesium, phosphorus, potassium and copper. Folate is also present in sufficient quantities in Mung Bean. Phytoestrogens
are also present in relevant quantities in Mung Bean.
Not only are bean sprouts high in protein, vitamin C and Folacin, but they are a dieter's dream. According to the U.S. Department of Agriculture, one cup of bean sprouts contains a mere twenty-six calories. Low in salicylate, it is not tough to digest Mung Bean and all individuals can digest in no time.
A very common ingredient of Chinese food, Mung Bean is essentially used as bean sprouts which are then used in different ways that is either used to prepare salads or to make delicious nutrient rich soups.
Mung Beans can also be eaten as whole cooked in various dishes. you can always try and be innovative with the dishes as it would always result in new found taste.
You can combine them with rice to make khichari in an instance, or combined with vegetables and greens to make hearty soups or ground into flour to be used to make crepes or added to breads. Turmeric, cumin, dried ginger and coriander are some of the prominent spices that work magic with Mung Beans.
Mung beans, and their split, hulled version, mung dhal, is widely used to create main dishes, salads, soups, spreads, savories, beverages and desserts. These beans blend really well with a host of grains and flours, vegetables and greens, tart fruit, other sprouts, spices and herbs, and even rice, soy or nut milks.
- Vietnamese spring rolls are wrapped with a transparent wrapping made from mung bean flour.
- In Filipino cuisine, meat is sauteed with garlic, onions, and bay leaves, then mung beans are added and cooked.
- Mung batter is used to make crepes named Pesarattu in Andhra Pradesh, India.
- The starch extracted from the Mung Beans is used to prepare jellies and transparent cellophane noodles.
Where to Buy and How to Store Mung Beans
Mung beans are easily available at Asian groceries, health food stores, online and even some supermarkets. Now make sure that while buying whole mung beans, you carry back home, unbroken beans of uniform size and rich color, with unbroken skins. Its easy to store them as all they need is clean airtight jars which should be kept in a cool, dark place. Ensure that you buy not more than a month's stock.
Be extra careful in case you are buying Mung Bean sprouts, always look for fresh, crisp sprouts which don't show any kind of brown stains or marks. Prepare and eat the mung sprouts as soon as you can after purchase, definitely the same day. Or else you can also sprout mung beans at home.
Easy to cook and great to eat Recipes
Recipe for Stir-fried Bean Sprouts:
Wash and drain the bean sprouts, trimming the ends if desired. Add oil to a wok or heavy skillet. When oil is ready, add the bean sprouts and stir-fry briefly. Add the soy sauce, sugar and salt. Stir-fry another few seconds and add the sesame oil. Serve hot.
Mung Bean Stew
Drain the mung beans and put them into a large saucepan. Cover the beans with the water and boil for 30-40 minutes until tender. Remove from the heat and mash half with a fork or potato masher and leave the other half whole. Now heat the margarine in a medium saucepan, add the garlic and onion and fry until golden brown. Add tomato puree, the mashed beans, whole beans and the peppers and chilli. Add the water and mix well. Cover and simmer for about 20 minutes. Serve hot.
Basic Mung Dal
Sort and wash the dhal. Drain. In a heavy-bottomed pot, add the washed Dal, turmeric and 3 cups water. Boil for 20-30 minutes and then simmer-cook until Dal is butter-soft. Stir occasionally to prevent sticking, and add more water as needed to maintain desired consistency. When cooked, add salt and stir. In a separate pan, heat ghee until melted to a clear oil. Add the cumin seeds and stir to release aroma. The cumin should turn a rich dark brown but not burn. Pour the ghee-spice mixture carefully over the Dal. Stir and serve immediately with boiled Basmati rice or other whole grain and vegetables.