Mung Beans: Health Benefits and Recipes

12Dec

Mung beans, the most commonly found dal in most Indian kitchens is also known as green dal. Are you aware of the fact that this green dal is a legume, which means its plant can fix nitrogen from the air? Due to its nitrogen fixation quality, any cereal crop grown along with this dal grows much healthier. This quality makes it one of the most nutritious dals. Being highly nutritious and protein-rich, it is grown extensively throughout the Indian subcontinent.

Do note that this green dal is different from the urad dal. It offers huge nutritional potential. This aspect must be highlighted to understand why legumes are an important part of our diet. This nitrogen fixation adds additional health benefits to all of the legumes. 

Scientific name – Phaseolus aureus

Common Names

  • In Hindi – Mung
  • In Kannada – Hasare kalu
  • In Punjabi – Moongi

Mung Beans Nutritional Values per 100g

Nutrient Value
Calories 330 kcal
Protein 25 g
Carbohydrates 55 g
Fat 1.4 g
Calcium 125 mg
Phosphorous 320 mg
Iron 4.5 mg
Carotene 90 micro g
Choline 167 mg

Health Benefits of Mung Beans

  1. Mung Beans Help Manage Diabetes– Mung beans have high amylose content. Amylose is a resistant starch found in mung beans. It digests very slowly and thus aids in lowering postprandial blood glucose levels. In a study, it was revealed that mung bean has 8% resistant starch which is a good factor in controlling diabetes. 
  2. Mung beans help in Weight Loss – Eating mung beans for a long time (12 weeks), increases the leptin content in our blood. Now leptin gives a signal to the brain that satiety has been achieved and no further hunger is being felt and thus aids in weight loss.
  3. Mung Beans help lower Cholesterol – Mung bean starch has the potential to reduce cholesterol and adds short-chain fatty acids to our blood. A detectable reduction in total plasma lipid levels is noticed when mung beans are included in the diet for long periods.
  4. Mung Beans have Antioxidant Properties – Mung beans have antioxidants that prevent the peroxidation or oxidative damage of lipids and proteins, thus protecting the body from the harmful effects of oxidative stress. The increased oxidative stress leads to heart disease and cancer. This oxidative stress-busting effect of mung beans is similar to that of vitamin E capsules if taken regularly.
  5. Mung Beans Prevent Heat Stroke – Mung bean soup is consumed during peak summer days; this helps protect from heat stroke. Mung beans are rich in antioxidants, which scavenge the free radicals formed during heat stroke. 
  6. Mung Beans may help reduce Blood Pressure– Mung bean is rich in potassium, magnesium, and fiber which helps in lowering blood pressure. It also contains some enzymes which help in lowering increased blood pressure.

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How to make Mung Bean Sprouts

Let me tell you how you can sprout mung beans at home.

  1. Wash 200 g green dal, for 2-3 times.
  2. Now soak it in water, so that the dhal is completely immersed in water.
  3. Cover it and leave it as it is in a warm area of your kitchen for about 24 hours.
  4. After 24 hours, drain the water and wash the dal 2 times.
  5. Wrap the dal in a wet muslin cloth and place it in a bowl.
  6. Cover it and leave it for 24 hours in a warm area of your kitchen.
  7. During winter, you can also keep your mung dal in a preheated oven, overnight.
  8. After 24 hours, check your wrapped dal for any sign of sprouting.
  9. Generally, it takes 2 – 3 days, for green dhal to sprout, in a damp cloth.
  10. Be patient, if sprouting has not occurred yet and leave your dhal for another 24 hours.
  11. Once sprouts are visible, scrap out your sprouted green dal from the muslin cloth and store it in an air-tight container in your refrigerator.
  12. You can store this dal for up to 2 weeks in the refrigerator.

Health Benefits of Mung Bean Sprouts

In the world of nutrition, there’s a tiny yet mighty contender that often goes unnoticed – mung bean sprouts. These crunchy, delicate sprouts not only add a delightful texture to salads and sandwiches but also pack a powerful punch of health benefits. From aiding digestion to providing a rich source of essential nutrients, mung bean sprouts deserve a prime spot in your diet.

  1. Nutrient-Rich Powerhouse – Mung bean sprouts are high in nutritional value, offering a wide array of essential vitamins and minerals. They are particularly rich in vitamin C, vitamin K, folate, manganese, and copper. These nutrients play crucial roles in maintaining overall health, supporting the immune system, and promoting proper blood clotting.
  2. Digestive Health Booster: Digestive health is the cornerstone of overall well-being, and mung bean sprouts excel in promoting a healthy digestive system as they are a good source of dietary fiber, which help in regulating bowel movements and relieves constipation. Additionally, they contain enzymes that facilitate the digestion of complex carbohydrates, making nutrients more accessible to the body.
  3. Protein Powerhouse: For those looking to boost their protein intake, mung bean sprouts are an excellent plant-based option. These sprouts are a rich source of essential amino acids, making them a valuable protein source, especially for vegetarians and vegans. Including mung bean sprouts in your diet can contribute to muscle repair, cell growth, and overall body maintenance.
  4. Antioxidant Rich: Mung bean sprouts are loaded with antioxidants that help combat oxidative stress in the body. Antioxidants play a crucial role in neutralizing free radicals, which are harmful molecules that can damage cells and contribute to chronic diseases. By incorporating mung bean sprouts into your meals, you provide your body with a natural defense against oxidative damage.
  5. Blood Sugar Regulation: Maintaining stable blood sugar levels is essential for preventing diabetes and managing energy levels throughout the day. Mung bean sprouts contain compounds that may help regulate blood sugar levels, making them a valuable addition to the diet, particularly for individuals with diabetes or those at risk of developing the condition.
  6. Weight Management: If you’re on a journey to manage your weight, mung bean sprouts can be a helpful companion. These sprouts are low in calories and fat while being rich in fiber and protein. Including them in your meals can contribute to a feeling of fullness, potentially reducing overall calorie intake and supporting weight management efforts.
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2 Healthy Mung Bean Dal Recipes

Sabut Mung Tikki

  • Cooking time – 45 minutes
  • Serving – 6 
  • Serving size – 2 tikki (medium-sized)

Ingredients

  • Moong dal – 1 cup
  • Oats powder – ½ cup
  • Salt, oregano, black pepper powder, green chillies – as per taste

Steps  to make Sabut Mung Tikki

  1. In a large bowl take the moong dal and soak it in water overnight. 
  2. Next Day, rinse the extra water and wash
  3. Now add oats powder for binding and other spices mentioned above. 
  4. Mix well and make tikkis. 
  5. No extra water needs to be added here. 
  6. Take a pan and drizzle oil on it. Place tikkis and cook on both sides.
  7. When done, serve with Mint Chutney

Masala Mung Bean Sprouts

  • Cooking time – 10 minutes
  • Preparation time – 30 minutes
  • Servings – 4

Ingredients

  • Mung Bean Sprouts – 1 cup
  • Tomato – 1 medium-sized
  • Onion – 1 medium-sized
  • Cucumber – ½ piece
  • Oil – 1 tbsp.
  • Salt, green chilies, red chili powder, turmeric

Steps to make Masala Mung Bean Sprouts

  1. In a bowl, take mung bean sprouts.
  2. Now, in a wok add cooking oil and then add onions (chopped finely). 
  3. Next add Mung sprouts and add all the spices along with finely chopped tomato and green chilli. 
  4. Saute for 10 minutes and now put off the flame and add lemon juice.
  5. Garnish with chopped coriander.

Conclusion

Incorporating mung beans and mung bean sprouts into your diet is a simple yet effective way to enhance your overall health. From providing essential nutrients to supporting digestion and offering antioxidant protection, mung beans, and its sprouts are a nutritional powerhouse that deserves a place on the plate.

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