Mung bean, the annual plant, is a member of the papilionaceous family and the legume family. It is related to several other crops, for example, the urd bean. The easily digestible mung bean is versatile. It can be eaten raw, fried or blanched.
Here’s what you should know about the mung bean.
Extremely healthy, the mung bean is much easier to digest than the conventional bean and does not cause flatulence in most people. The main areas where mung beans, the small green seeds, are grown are India and Southeast Asia, where they are a popular accompaniment to rice dishes. Meanwhile, the beans are used throughout Asia, where they are one of the most important crops. In Europe and America, they are also becoming increasingly popular. The mung bean, an annual herbaceous plant, grows mostly erect, strongly branched and reaches heights of up to 150 cm, but there are also twining as well as semi-creeping varieties. The stems have brown, stiff and spreading hairs. Usually only two legumes develop on one inflorescence. The mung bean’s own flavor is mild and subtle. The bean is about the size of a pea and has an elongated oval shape. It is often confused with the soybean because the two types of beans are similar, but mung beans are smaller and the flavor is much fresher and slightly nutty. They are also better tolerated compared to other legumes. Mung beans can be purchased fresh year-round. They are either eaten as beans or used for sprouting. This results in mung bean sprouts, which are excellent in salads and soups, for example. The mung bean is a wonder in terms of ingredients and has a lot to offer despite its small size.
Importance for health
The mung bean is believed to have numerous positive effects in Chinese medicine. It strengthens the heart and stomach, has a decongestant and detoxifying effect. This is because the protein in the beans, when consumed in liquid or powder form, covers the stomach lining like a protective film. Therefore, many toxins cannot enter the bloodstream. It is also helpful in the treatment of acne, as it has a disinfecting and antibacterial effect. The development of staphylococci is also inhibited. The reason for this is the tannins, flavnoids and phytosterols contained in the legume. In addition, consumption of the mung bean has a positive effect on blood lipid levels. Abundant consumption of mung beans is also said to prevent the development of liver and lung cancer.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 347 | Fat content 1.2 g |
| Cholesterol 0 mg |
Sodium 15 mg |
| Potassium 1,246 mg | Carbohydrates 63 g |
| Protein 24 g |
Dietary fiber 16 g |
The extremely healthy mung bean is much easier to digest than the conventional bean and does not cause flatulence in most people. It is also considered highly nutritious, as it contains several valuable ingredients. For example, it has a fairly high protein content, which is considered very valuable due to its high lysine content. This can benefit, for example, vegans and vegetarians who do not take in enough protein due to not eating 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 vitamin A, B1, B2, C, E and niacin. With about 1.2 percent fat, it is quite low in fat, but this is compensated for 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.
Intolerances and allergies
When people eat foods to which they are allergic, sometimes there are manifestations of intolerance and symptoms of disease. Here, for example, red and itchy spots and wheals are typical on the skin. The mung bean also triggers such an allergy in some people.
Shopping and kitchen tips
The mung bean is available in Asian stores and health food stores whole, but equally in the shelled and halved form. The whole, unpeeled beans are green, while the already processed fruits are yellow in color. The fresh mung bean sprouts are also available. The dried mung beans, if optimally packed and stored, can be kept for about a year. If possible, mung bean sprouts should be consumed within two days. However, mung beans can be frozen if necessary. After thawing, however, they are no longer crunchy and are then only suitable for stir-fry and wok dishes. For this purpose, the beans can simply be added frozen to the pan. Mung beans are also offered in jars and cans. However, they are not as delicate in taste. It is also possible to grow the mung beans yourself. For this, the seeds are first soaked in water. Once they have soaked in water, they are placed in a pot with a hole at the bottom, because the water must be able to drain off. They are then watered several times a day. The pot is covered with a cloth during this time. When the sprouts have reached a sufficient size after three to five days, they can be eaten, whether in their raw form or as vegetables. The latter can be prepared very gently and with low fat in a wok.
Preparation tips
The exotic mung beans can be used in many ways. Both the sprouts, the beans and also the fresh pods are suitable for consumption. In addition, it is possible to use them fresh or dried. The mung beans are also excellent for use in a raw vegetable salad or in Asian stir-fry dishes. Also casseroles are prepared with it with pleasure. For example, the taste of mung beans goes very well in casseroles with salmon and fennel. In addition, eggs, cheese, leeks, oil and spices can be added. If you want to taste savory pancakes, you can fill them with minced meat, onions, curry and sesame oil in addition to mung bean sprouts. With its nutty, mild flavor, mung bean perfectly complements stir-fried dishes or side dishes, but if possible, depending on the recipe, it should be heated only briefly to preserve its crunchiness. In Asia, it is often made into puree. The sprouts, 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, to make Asian glass noodles. In India, mung beans are a staple food as well as an important source of protein. Here, they are a popular snack for in between meals. In general, mung beans from a controlled organic cultivation are recommended.
