If your concept of including mung in your diet means topping off a salad with a few bean sprouts, think again. Mung beans can be used to create main dishes, salads, soups, spreads, savories, beverages and desserts. Mung beans combine 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.
Mung beans are small cylindrical beans with a bright green skin and yellow insides. They are eaten whole, split with skins on, split and hulled, or sprouted. They are used extensively in both Indian and Chinese cooking.
The Mung bean are sweet,soft and are easily digested when cooked. Add to soups and stews or cold in salads. When sprouted the mung bean is a good source of Vitamin C, eat raw or lightly stir fried.
Soak overnight, bring to the boil in fresh water and cook for approx 1 hour.
Just organic mung beans and nothing else.
Per 100g: Enery 981kJ/231kcal, Protein 22g, Carbohydrate 35.6g, fat 1.0g.
Packed in a factory that handles nuts.
Also known as 'Green Gram'.
Mung Bean Casserole
A substantial and warming dish that's also very healthy.
Recipe for Mung Bean Casserole
Mung beans are among my favorite legumes. They're most often used in Indian and Chinese cooking, but they add taste and substance to western dishes too. With their rich, creamy texture, they're also great in salads. And their health credentials are excellent: zero cholesterol, negligible fat, high in protein and dietary fibre, and a good source of calcium and iron.
This mung bean casserole is a particularly tasty recipe, and one that shows off the bean to perfection. It's quick and easy to make (apart from the overnight soaking of the beans), especially as you can do most of the preparation in advance.
The quantities given here will make two very substantial portions.
½ cup (3 oz, 75 g) dried mung beans
4 - 6 medium potatoes
Oil for frying
1 onion, sliced and chopped
2 large carrots, sliced
2 large sticks of celery, sliced
4 - 6 mushrooms, sliced
2 cups (16 fl oz, 480 ml) vegetable stock
½ tsp. miso (if available)
salt and pepper to taste
Oven: Pre-heat to 400F (200C)
Cover the mung beans with about three times their volume of cold water, and leave to soak overnight.
Drain and rinse the beans. Add them to a pan of boiling water. Boil rapidly for ten minutes, then turn down the heat and let them simmer for another ten minutes or until completely cooked. When ready, drain the beans and rinse in a sieve under running water.
While the beans are cooking, peel the potatoes and cut into quarters. Boil in salted water for about ten minutes, or until they're just beginning to soften.
Heat the oil in a pan. Add the onion, and cook gently for a few minutes. Then add the carrots, celery and mushrooms. Continue cooking until the vegetables are starting to become tender. Add the stock, miso and seasoning, and cook for another five minutes.
Add the cooked beans, potatoes and vegetables to an oven dish. Cook in the oven, covered, for 30 minutes.