Discovering healthy foods is an adventure sometimes. You hear about them because of study’s findings, sometimes a comedian cracks a joke about angelenos living off mung beans and sprouts. You might not think of jokester as a health news source, but they are on to something observing what healthy foodies eat.
Yes, mung beans are a nutrient dense food. They are a member of the legume family and are a good source of protein for vegetarians and meat-eaters alike. Mung beans are considered to be a cleansing food. Highly regarded in Ayurvedic cooking, mung beans are a blend of soluble and unsoluble fibers which are super easy to digest, and help cleanse and tonify your colon.
Having a healthy gut is crucial in this day and age when so many off our foods are overly processed and full of chemicals. Detoxification happens in our gut, and having it working properly well make everything about us healthier. You’ll keep the pounds off, fight the signs of aging, and have loads of energy when everyone else is home with a cold.
In addition to protein and fiber, mung beans are a great source of potassium, calcium, magnesium, iron, antioxidants and phytonutrients. Filling up your body with this yummy, goodness will also result in lower cholesterol levels, breast cancer prevention, reducing heart problems, and maintaining healthy vision with this low cal bean.
I’ve brought home a bag or two of mung beans from the grocery store. I’ve used them as a salad topper. I’ve sautéd them, but unless you grew up with them, you’re not really sure what to do with them. Luckily, I’ve found some great ways to make mung beans part of my everyday healthy life, and it’s especially awesome when it can be done in the most of savory ways.
First off, sprout you own magic beans by washing and soaking them overnight in plenty of filtered water. The next day give them good rinse, and leave the damp beans in a bowl on the counter. Make sure they’re out of direct sunlight. Once a day give them a through rinse and drain. By day three your little guys will have sprouted a tail, and they are ready to pack you full of nutrients and health.
Keep your protein packed sprouts in the fridge for up to a week, and try some of these amazing and delicious recipes. These of course are a small sampling. Mung beans have been part of healthy, and delicious eating for centuries because their health benefits can truly heal the body.
- 1 cup of soaked (overnight) Mung Beans
- 1 small Onion chopped
- 2-3 cloves of Garlic
- 1/2 cup of chopped Cilantro and Parsley
- 1-2 tsp each Cumin Seeds and Coriander Seeds
- 1 tsp each Red Pepper flakes and Turmeric
- 3-5 tsp Potato Starch (optional – this helps to bind them into patties and give a crispy texture)
- Salt to taste
Preparation
- Cook soaked mung beans in pressure cooker or stock pot
- In a food processor, add all the ingredients mentioned above (except potato starch) along with cooked mung beans, and grind into a coarse texture.
- Mix mixture with potato starch to form falafel balls.
- Once you form all the balls keep them in the fridge for about 30-40 mins to set and firm up.
- Flatten these balls and place them in a skillet over low-medium heat with two drops of olive oil
- Flip them after couple of minutes to cook on the other side, and voila.
If you’re feeling energetic, try making one of these Cauliflower Crust Pizza With Black Mung Bean Curry. You’ll be the hit of the party. Blow your friends’ minds with this healthy twist, on the usual not good for you dish.
Crust
- 1 large head cauliflower
- 1/4 cup almond meal
- 1/4 cup oat flour
- 2 tablespoons ground chia seeds mixed with 4 tablespoons water
- 1 tablespoon nutritional yeast
- 2 teaspoons minced ginger
- 1/4 teaspoon sea salt
Topping
- 1 cup black mung beans, soaked 2 hours
- 1 inch piece kombu
- 1/2 tablespoon coconut oil or 1/4 cup veggie broth
- 1 cup diced onion
- 1/2 teaspoon coriander seeds
- 1/2 teaspoon cumin seeds
- 1/2 teaspoon garlic powder
- Water
Spiced Cauliflower
- Remaining cauliflower, in small florets
- 1/2 cup chopped carrot
- 1/4 cup water
- 1 tablespoon tamari
- 1/2 tablespoon garam masala
- 1 teaspoon curry powder
- 1 teaspoon lemon juice
- 5 dried apricots, chopped
- 1/2 cup chopped cilantro
Preparation
Crust
- Take 3/4ths of the head of cauliflower and grate it into a large bowl. Save the remaining 1/4th for the topping by cutting it up into small florets and placing in a bowl. Or save yourself time and pulse the 3/4th amount in a food processor until grated but not a paste.
- Preheat oven to 400 degrees F. Place grated cauliflower in a large bowl and mix with the remaining ingredients until well combined. Make sure that the gelled chia is mixed thoroughly into the cauliflower. Use your hands to knead it all together. Spread out cauliflower onto a cookie sheet lined with parchment paper or a silicon mat. Carefully form a rectangle about 1/4-1/2 inch thick. Bake for 30 minutes.
Topping
- Heat up oil or broth in saucepan and saute onion with spices for a few minutes. Drain soaked mung beans and add them along with water to cover. Bring to boil and cover. Simmer until tender. Drain and remove kombu. Season with a little sea salt.
- Meanwhile, heat up skillet and add remaining cauliflower and all ingredients for Spiced Cauliflower, except cilantro. Bring to a boil, then simmer with lid on until cauliflower is tender, about 10 minutes. Stir occasionally. Check on your mung beans.
- To assemble: Spread a layer of mung beans along with pizza crust. Sprinkle the cauliflower across the top of the mung beans and garnish with chopped cilantro.
These are few samples of what you can do with mung beans. Discover for yourself what you can do with this amazing bean. You can make anything from simple salads for on the go eating to creating gourmet meals for the whole family. Mung beans may not be the sexiest of names. Maybe all you visualize is those crunchy noodles like I did from the grocery, but with a little creativity, you can make them the main entree of your dinner table.
Great recipe for me..I need antioxidants lol This looks yummy <3
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