2 Mung Bean Recipes and its Healthy Benefits

In this article:-

Mung Bean Strong factors

• • Assists Weight Loss
  • Improves Heart Healthiness
    
  • Stuffed with Nutrients
  • Helps Prevent Diabetes

  • Regulates Blood Pressure

  • Cognitive Condition

  • Improves Women Strength
    
    Some other benefits

• Mung Bean Recipes

  • Mung Dal khichadi

  • Mung dal Kheer

    
    
    Mung Bean Recipes play an important role in vegetarian recipes. Mung bean can be used in sweet and savory dishes. 

This green pulse is an annual climber with yellow flowers and frizzy brown shells. The mung bean can be best seen in the Indian subcontinent, East Asia, and Southeast Asia.

Here I am going to give you two extremely different mung bean recipes. But let’s find out its robust, healthy factors first.

Mung Bean Recipes: Strong Factors

1. Assists Weight Loss

Mung dal contains rich storage of plant-based protein and fiber. Moong dal contained dishes that help one feel full and thus stop overeating. It can be best used in the weight loss diet.

2. Improves Heart Healthiness

Mung dal reinforces heart protection. The unsaturated protein in the mung bean lowers cholesterol—especially LDL cholesterol. It is a threat factor of heart disease.

 Green beans increase the production of white blood cells. And antioxidants prevent oxidation. The antioxidants maintain damages from free radicals.

3. Stuffed with Nutrients

 It is a rich source of Vitamin A, B, C, and E. It contains many minerals, including iron, calcium, and potassium. Mung dal is known for its richness in plant-based protein. It supports the immune system.

4. Helps Prevent Diabetes

The abundant fibers in mung dal make digestion easy. Proteins present in it helps in the formation of new blood cells. The proteins and fibers present in mung dal help the slow release of carbohydrates. It pauses high blood sugar levels. 

5. Regulates Blood Pressure

Potassium present in mung bean helps to lower blood pressure and muscular contractions. Moreover, it acts as a shield for an irregular heartbeat.

Magnesium is important for digestion and  proper heartbeat functioning

Mung dal is light and easy-to-digest, thus a proper food for people with hypertension. Mung bean performs well with vitamin Bs and sustains a harmonic pulsation.

6. Cognitive Condition

Manganese in mung bean boosts brain health, good for nerve functions. Besides, iron in mung bean helps in proper blood cell production and helps you from becoming anemic. It upgrades proper blood circulation.

Consuming green grams regularly brushes up concentration and poor memory.

7. Improves Women Strength

Folic acid is important for strong red blood cells. During the pregnancy stage, folate is very important. Mung dal is rich in folic acid, thus helps in maintaining blood cells.

Mung bean is loaded with B Vitamins, and it has many beneficial factors. Niacin in mung bean protects skin and is good for sun damages; B2 or riboflavin is good for fat metabolism.

The flavonoids in mung beans fight with free radicals and help the functioning of the body efficiently.  Magnesium builds immunity.  Phosphorus in the gram works with calcium for healthy bones.

Some Other Benefits

Green gram powder is used to cleansing the skin.
Sprouted mung beans have strong advantages.
Mung beans lower inflammation.
Saturated fat, sodium, and cholesterol are low in mung beans.

Mung Bean Recipes

Mung bean is used to make delicious recipes. Mung bean soup, mung bean stew, onion garlic mung bean are examples. It can be best used with vegetable broth.

Mung bean curry with brown rice is considered nutritious food in many parts of India. Check 101 cookbooks for some amazing mung bean recipes.

Mung Bean Recipes – 1. Mung Bean Khichdi with Broken Wheat

Ingredients

• Broken Wheat                    – 1 1/2cup
• Mung Dal                           – 1/2 cup
• Fresh Ginger (paste)        – 1/2 teaspoon
• Garlic Paste                       -1/2 teaspoon
• Red Onion finely chopped   – 1 Big.
• Tomato finely chopped       – 1 or 2
• Green Chillies chopped       – 2
• Sweet Potatoes cubed        – 1/4 cup (optional)
• Melon cubed                      – 1/4 cup.
• Carrot cubes                      – 1/4 cup.
• Raisins                              – 1 teaspoon
• Cloves                               – 2
• Cinnamon Stick                  – 1
• Bay leaf                             – 1 (tear into 3 or 4 pieces)
• Dry Red Chillies                  – 2
• Asafoetida                         – 1 pinch
• Mustard Seeds                   – 1/2 teaspoon 
• Cumin Seeds                     – 1/2 teaspoon
• Fennel seeds                      – 1/2 teaspoon
• Ghee                                 – as required.
  
  How to Make Broken Wheat Mung Dal Khichdi
  
  Firstly heat ghee in a large pot. Add mustard seeds, cumin seeds, fennel seeds, cinnamon sticks, asafoetida, bay leaf, curry leaves, dry red chilies, raisins, and cloves.
  
  After mustard seeds splutter, add in the ginger-garlic paste and green chilies. Stir it for a few seconds on low flame. Add in the onions and cook them till they turn brownish glassy texture. 
  
  Add melon, carrot, and potato and cook for about 4 to 7 minutes. Then add finely chopped tomatoes. Let it cook for 2 or 3 minutes.

Then add in garam masala (optional), red chili powder, turmeric powder, and salt and stir well until the aroma comes.

Add broken wheat and mung dal into it. Cook it for 2 or 3 minutes, and then add the required water.

Cook it on medium heat. Let the broken wheat and vegetables cook perfectly. Cover the pot with a lid while cooking.

Garnish the khichadi with finely chopped coriander.

(Optional: You can add 1/4 cup pigeon peas or masoor dal along with green gram. Spread 1 teaspoon lime juice on the khichdi.)

Mung Bean Recipes –2. Mung Bean Kheer

Ingredients

• Split mung dal                         – 1/2 cup
• Ghee                                      – 2 teaspoon
• Coconut milk / Milk                  – 2 to 3 cups
• Jaggery Syrup                         – 1/4 cup ( It depends on your taste. Add according to that)
• Cashew nuts                            – 8 to 10 Nos
• Raisins                                    – 8 to 10 Nos
• Cumin Powder                          – 1 teaspoon
• Cardomom powder                   – 1/2 teaspoon
• Coconut (ghee fried tiny pieces) – optional

How to Make:

Dissolve blocks of jaggery in a small pan with a cup of water on medium heat. Stir them occasionally to let them melt completely. Strain the water using a fine strainer to remove solid particles or impurities.

Note: Make thick jaggery syrup and let it cool if you want to use normal milk.

Roasted moong dal brings out the sweet smell. So roast it first, then wash it and cook until it softens. ( Don’t overcook)

Add coconut milk to the cooked mung beans. Keep on medium heat until the milk starts to boil. Then add jaggery syrup and bring to a boil.

Add cardamom and cumin seed powder.

Fry ghee in a pan and roast cashew nuts, raisins, and coconut pieces well (golden color). Garnish your kheer with this.

You can add more ghee to the kheer as it increases the taste. (optional)

Note: Use only cooled jaggery syrup with normal milk and turn off the stove after adding jaggery syrup; otherwise, it will curdle.

You can add broken wheat or rice along with mung dal to make kheer.

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