2 Mung Bean Recipes And Its Healthy Benefits

Mung Bean1 Recipes play an important role in vegetarian recipes. They 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 recipes for including mung beans in your diet. But let’s find out its robust, healthy factors first.

Mung Beans
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1. Benefits Of Mung Bean

1.1 Assists Weight Loss

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

1.2 Improves Heart Healthiness

Mung dal reinforces heart protection. The unsaturated protein in the mung bean lowers cholesterol—especially LDL cholesterol.2 It is a threat factor for heart disease.

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

1.3 Stuffed with Nutrients

It is a rich source of Vitamins 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.

1.4 Helps Prevent Diabetes

The abundant fibers in mung dal make digestion easy. Proteins present in it help 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. 

Mung Bean recipe
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1.5 Regulates Blood Pressure

Potassium present in mung beans help to lower blood pressure and muscular contractions. 3Moreover, it acts as a shield against 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 hypertension4. Mung bean performs well with vitamin Bs and sustains a harmonic pulsation.5

1.6 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 anemic6. It upgrades proper blood circulation.

Consuming green grams regularly brushes up concentration and poor memory.

1.7 Improves Women’s Strength

Folic acid is important for strong red blood cells. During the pregnancy stage, folate7 is very important. Mung dal is rich in folic acid, thus helping in maintaining blood cells.

Mung Bean recipe
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Mung bean is loaded with B Vitamins, and it has many beneficial factors. Niacin8 in mung bean protects the skin and is good for sun damage; B2 or riboflavin is good for fat metabolism.

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

1.8 Some Other Benefits

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

2. Mung Bean Recipes

Mung beans are used to make delicious recipes. Mung bean soup, mung bean stew, and 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 recipes.

 2.1 Recipe 1- Mung Bean Khichdi with Broken Wheat

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2.1.1 Ingredients

  • Broken Wheat- 1 1/2 cup
  • 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 Chilies 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 Chilies- 2
  • Asafoetida- 1 pinch
  • Mustard Seeds- 1/2 teaspoon 
  • Cumin Seeds- 1/2 teaspoon
  • Fennel seeds- 1/2 teaspoon
  • Ghee

2.1.2 Instructions

  1. Firstly heat the 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.
  2. After mustard seeds splutter, add in the ginger-garlic paste and green chilies. Stir it for a few seconds on low flame.
  3. Add in the onions and cook them till they turn a brownish glassy texture.
  4. 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.
  5. Then add in garam masala (optional), red chili powder, turmeric powder, and salt, and stir well until the aroma comes.
  6. Add broken wheat and mung dal into it. Cook it for 2 or 3 minutes, and then add the required water.
  7. Cook it on medium heat. Let the broken wheat and vegetables cook perfectly. Cover the pot with a lid while cooking.
  8. 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 of lime juice on the khichdi.)

2.2 Recipe 2- Mung Bean Kheer

Pazham Pradhamam
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2.2.1 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
  • Cardamom powder- 1/2 teaspoon
  • Coconut (fried tiny pieces)

2.2.2 Instructions

  1. 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.
  2. Roasted moong dal brings out the sweet smell. So roast it first, then wash it and cook until it softens.
  3. Add coconut milk to the cooked mung beans. Keep on medium heat until the milk starts to boil. Then add jaggery syrup and bring it to a boil.
  4. Add cardamom and cumin seed powder.
  5. Fry ghee in a pan and roast cashew nuts, raisins, and coconut pieces well (golden color). Garnish your kheer with the mixture.
  6. 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.
  7. You can add broken wheat or rice along with mung dal to make kheer.

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Also read:

Spinach Smoothie Benefits

3. FAQs

3.1 How Can I Store Mung Beans?

Mung beans can be preserved for nearly a year in an airtight jar. Nonetheless, we advise keeping them out of direct sunlight in a cool, dry location. And in the case of mung bean sprouts, one can store it in the refrigerator for 4-6 weeks.

3.2 How To Buy Best Mung Beans?

Mung beans can be found in the pantry or dried food area of your local supermarket. Dried mung beans can be purchased in packed bags or by weight measurement. While shopping for mung beans, opt for those that are brightly colored, and smooth-looking, with no cracks or blemishes.

3.3 What Is The Best Time To Grow Mung Beans?

Mung beans begin their growth in a pod on a vine tree, similar to other legumes. The beans are then extracted from these pods and used to make various culinary products. Mung beans are a warm-season crop that grows best during the summertime.

  1. Dahiya, P. K., et al. “Nutrient composition of selected newly bred and established mung bean varieties.” LWT-Food Science and Technology 54.1 (2013): 249-256. ↩︎
  2. Tabas, Ira. “Cholesterol in health and disease.” The Journal of clinical investigation 110.5 (2002): 583-590. ↩︎
  3. Huxley, A. F. “Muscular contraction.” The Journal of physiology 243.1 (1974): 1. ↩︎
  4. Oparil, Suzanne, et al. “Hypertension.” Nature reviews Disease primers 4.1 (2018): 1-21. ↩︎
  5. Takahashi, Kazue, and Robert L. McPherron. “Harmonic structure of Pc 3–4 pulsations.” Journal of Geophysical Research: Space Physics 87.A3 (1982): 1504-1516. ↩︎
  6. Heath, Clark W., and Arthur J. Patek Jr. “The anemia of iron deficiency.” Medicine 16.3 (1937): 267-350. ↩︎
  7. Krishnaswamy, Kamala, and K. Madhavan Nair. “Importance of folate in human nutrition.” British Journal of Nutrition 85.S2 (2001): S115-S124. ↩︎
  8. Kirkland, James B., and Mirella L. Meyer-Ficca. “Niacin.” Advances in food and nutrition research. Vol. 83. Academic Press, 2018. 83-149. ↩︎

Last Updated on by Muskan Mishra



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