The mung bean, the annual plant, belongs to the butterflies and legumes. It is related to various other crops, such as the common bean. The easily digestible mung bean is versatile. It can be eaten raw, fried or blanched.

You should know that about the mung bean

The extremely healthy mung bean is much easier to digest than the conventional bean and causes no bloating in most people.

The main growing areas of mung beans, the small green kernels, are India and Southeast Asia, where they are a popular accompaniment to rice dishes. Meanwhile, the beans are used throughout Asia, as they are among the most important crops here.

In Europe and America, it is also enjoying an ever-increasing popularity. The mung bean, an annual krautige plant, grows usually upright, strongly branched and reaches heights of up to 150 cm, but there are also writhing and half creeping varieties. The stems have brown, stiff and outstretched hair. At a fruit stand usually develop only two legumes.

The taste of the mung bean is mild and subtle. The bean is about the size of a pea and has an oblong oval shape.

It is often confused with soybeans because the two bean types are similar, but mung beans are smaller and the taste is much fresher and slightly nutty. In addition, they are better tolerated compared to other legumes. The mung beans can be bought fresh all year round. They are either eaten as beans or used for germination. This results in the mung bean sprouts, which fit perfectly in salads and soups, for example. The mung bean is a wonder in terms of ingredients and has much to offer despite its small size.

Importance for the health

The mung bean is said to have many beneficial effects in Chinese medicine. It strengthens the heart and stomach, has a decongestant and detoxifying effect.

The reason for this is that the protein of the beans, when consumed in liquid form or as a powder, lays over the gastric mucosa like a protective film. Therefore, many toxins can not enter the bloodstream. It is also helpful in the treatment of acne, because it has a disinfecting and antibacterial effect. The development of staphylococci is also inhibited. The reason for this is the tannins, flavoids and phytosterols contained in the legume. In addition, the consumption of mung bean has a positive effect on blood lipid levels. The abundant enjoyment of mung beans should also prevent the development of liver and lung cancer.

Ingredients & Nutrition Facts

nutritional informationQuantity per 100 grams
Calories 347Fat content 1.2 g
Cholesterol 0 mgSodium 15 mg
Potassium 1.246 mgCarbohydrates 63 g
Protein 24 gFiber 16 g

The extremely healthy mung bean is much easier to digest than the conventional bean and causes no bloating in most people. In addition, it is considered very nutritious because it contains various valuable ingredients. For example, it has a fairly high protein content, which is considered very valuable due to the high lysine content.

This can benefit, for example, vegans and vegetarians who do not absorb enough protein because of the lack of meat. The sprouts, which can also be eaten raw, are low in calories, but contain plenty of fiber, carbohydrates, folic acid and valuable vitamins such as vitamins A, B1, B2, C, E and niacin. It is fairly low in fat with about 1.2 percent fat, which is offset by the approximately 60 percent carbohydrates.

Nevertheless, the mung bean is low in calories. Other important ingredients in the exotic mung bean include minerals such as potassium, calcium, iron, magnesium and phosphorus. It is rich in vitamins, low in calories, digestible and contributes significantly to a balanced and healthy diet.

Incompatibilities & allergies

When people eat foods they are allergic to, they sometimes show signs of intolerance and disease symptoms. Here, for example, on the skin red and itchy areas and wheals are typical. The mung bean triggers in some people from such an allergy.

Shopping & Kitchen Tips

The mung bean is available in Asiashops and health food stores as a whole, but also in the shelled and halved form. The whole, unpeeled beans are green, while the already processed fruits have a yellow color. The fresh mung bean sprouts are also available.

The dried mung beans, when optimally packaged and stored, are stable for about one year. The sprouts of the mung beans should be consumed within two days if possible. However, mung beans can also be frozen if necessary. After thawing, they are no longer crisp and are then only suitable for pans and wok dishes. For this purpose, the beans can simply be frozen in the pan. Mung beans are also offered in glass and can. However, they are not so delicious in taste.

It is also possible to pull the mung beans themselves. For this, the seeds are first soaked in water. Once they have been soaked in water, they are put in a pot with a hole in the lower part, because the water must be able to drain. Afterwards they are doused several times a day with water. The pot is covered with cloth during this time. If the sprouts have a sufficient size after three to five days, they can be consumed, whether in raw form or as a vegetable. The latter can be prepared very gently and low in wok.

preparation tips

The exotic mung beans can be used in a variety of ways. Both the sprouts, the beans and the fresh pods are suitable for consumption. It is also possible to use them fresh or dried. The mung beans are also excellent for processing in a raw salad or Asian wok dishes.

Casseroles are also prepared with it. The taste of mung beans, for example, fits very well in casseroles with salmon and fennel. In addition, eggs, cheese, leek, oil and spices can be added. If you want to taste savory pancakes, you can fill them with mung bean sprouts, minced meat, onions, curry and sesame oil. The mung bean perfectly complements stir-fries or side dishes with its nutty-mild taste, however, if it is possible according to the recipe, it should only be heated briefly so that the crunchiness is retained.

In Asia, it is often processed into puree. The seedlings, which are very rich in vitamins, are also suitable for raw consumption. The dried mung beans are also processed into flour, which is used, for example, for the production of Asian glass noodles. The mung bean is a staple food in India as well as an important protein source. Here they are a popular snack in between. In general, mung beans from a controlled organic cultivation are recommended. Tags: 

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