Mung beans: composition, useful properties, recipes for cooking

A variety of beans - mung bean (or mung bean) - in recent years is actively included in the diet of vegetarians, raw eaters, as well as people who want to eat right and wholesome.

In different countries, the bean has its own name: in India it is called mung bean, in Asian countries (China, Japan, Korea, Indonesia) it is referred to as the golden bean, liu-dau.

There are two kinds of beans: food beans and fodder beans. Forage beans are used by domestic animals, while food beans are used to prepare a variety of dishes. The place where mung beans are grown is India. From there, the bean conquered Bangladesh and Pakistan and moved to Asian countries, where it is used in cooking, making salads, second courses, soups, juices, decoctions.

What is mung bean (mung bean)

The mung bean is an annual plant of the Vigna family of legumes. It is a heat-loving plant that blooms and grows only at high temperatures. Small, rounded grains grow in a long, narrow-shaped pod. Depending on the variety, the kernels vary in size and color: they are usually green, but can also be purple, black or white. The pods are up to 20-30 cm long and not very wide (about 2 cm wide), depending on the variety. Each pod contains 6 to 8 beans.

After planting, the plant begins to flower in 2 to 2.5 months in the climatic conditions of central Russia. In 10 to 14 days after flowering, the first elongated pods begin to appear. The maturity of the beans is determined by the yellow-brown color of the pods. The pods do not ripen uniformly. Harvesting is also gradual as the early pod ovaries mature.

Fans of proper nutrition and vegetarians note the nutritional properties of beans (there are only positive reviews), their useful components and flavors that distinguish them from the usual species.

Chemical composition and calories

Mung beans contain beneficial substances that help the human body to get on demand supporting and strengthening doses of vitamins, minerals, amino acids, vegetable fats. Mung provides the body with carbohydrates, proteins, has an energy value of 300 kcal per 100 grams of fresh beans.

There are amino acids: arginine, lysine, histidine, methionine:

1. Arginine. Has an effect on the cardiovascular and circulatory systems.
2. Lysine. Participates in the synthesis of protein, the reproduction of hormones and enzymes, plays an important role in the absorption of calcium, provides immune function, the production of collagen and elastin.
3. Histidine. It is essential for histamine, which supports immunity, digestion, and sexual function. Is the protective covering of nerve cells, the myelin barrier.
4. Methionine. Essential in metabolism and detoxification, useful for tissue growth. Helps the absorption of selenium and zinc.

Minerals play an important role in supporting the human body, provide many functions, take part in the formation of tissues and bones, support acid-base balance, blood composition, and balance water-salt levels. Prophylactic doses affect the performance of organs and glands. Minerals are components of food (calcium, potassium, magnesium, sodium, sulfur, phosphorus and others).

Chemical composition of fresh mash per 100 grams:

Main substances (in grams)

• Protein - 23.5
• Carbohydrates - 46
• Fats - 2
• Mono-and disaccharides - 3,6
• ash - 3,5
• Starch - 42,4
• Water - 14
• Dietary fibers - 11,1

Elements (in milligrams)

• sodium - 40
• Potassium - 1000
• Phosphorus - 358
• Magnesium - 174
• Calcium - 192
• Iron - 0,65
• Manganese - 0,14
• Copper - 0.12
• Selenium - 0.6
• Zinc - 0.47

Vitamins (in milligrams)

• PP - 4,0836
• B1 - 0,05
• B2 - 0,01
• B4 - 9,9
• B5 - 0,24
• B6 - 0,05
• B9 - 29
• K - 22,7
• C - 11,4
• E - 0,07

What are the benefits of grits mungbean

General benefits

Harvested and peeled mung bean is used in the preparation of dishes that have low energy value. In its sprouted form, the caloric value of mung bean reaches only 30 kcal.

Useful properties of golden beans:

1. Beneficial for the cardiovascular system, hematopoietic functions of the body. Strengthens the walls of blood vessels, capillaries, affects their elasticity. Levels the blood pressure.
2. Positively affects the growth of hair, their condition. Consumption of beans has a positive effect on the skin, nail health. Promotes cell regeneration and rejuvenation.
3. Increases the resistance of the body's immune system.
4. Activates the mind, affects memory, helps to preserve vision.
5. Stimulates the work of the kidneys. Removes excess fluid from the body, reduces swelling.
6. Helps with infectious inflammatory processes in the sinuses, bronchitis, tracheitis, laryngitis and others. It is used to treat sepsis.
7. Lowers levels of harmful cholesterol in the blood. Has a positive effect on blood sugar levels.
8. It is an excellent remedy against intoxication by harmful substances. When food poisoning removes toxins, intestinal pathogens, purifying the blood and the digestive tract. This is due to diuretic action, removing products of decay.
9. Does not cause flatulence in contrast to their congeners.
10. Low calories and high nutritional value make mung bean an ideal dietary product. Dish made of beans is tasty, gives a feeling of fullness, digested for a long time, which does not make you feel hungry.
11. The dietary fiber contained in the mache is useful for cleaning the digestive tract and intestines from the negative effects of toxins and slags. They improve the microflora, envelop the walls of the digestive organs, help the absorption of food and minerals and vitamins. Increased and rapid work of the gastrointestinal tract contributes to weight loss, normalization of metabolism.
12. The high protein content gives energy that is comparable and even exceeds the nutritional and energy content of animal proteins. Thus, mung can be used to replace meat products in the diet.
13. The antiseptic effect of the plant weakens the effect of harmful viruses, bacteria, increases the body's resistance. During seasonal outbreaks of acute respiratory diseases the use of mung sprouts raises the immunity, does not allow the body to succumb to infections and germs.
14. Nutritious and easily digestible beans are recommended in the diet of the elderly and children. For a burst of energy, they can be recommended to patients after undergoing a debilitating illness, in the post-operative period.
15. The absence of allergy-causing substances and the neutral composition of mash is very useful for people suffering from asthma and allergies. The product helps with dermatitis, skin rashes.

For women

For women, physiologically hard going through menopause, mung bean helps normalize the hormonal system. It stabilizes and improves the overall condition.

Mung bean pulp is used in cosmetology in the form of a pulp of boiled beans. After applying the mask the result is immediately noticeable in the form of a radiant and tightened skin. The product has a beneficial effect on the skin, relieving irritation from the negative effects of the environment, returns a healthy complexion, smoothness, matte and softness.

A group of B vitamins affects the condition of the hair. Masks and applications of beans revitalize the hair, affecting their structure and growth. Curls become silky and shiny.

For men

In addition to its universal properties, mung bean is characterized by its individual effect on the male body. Being a carrier of a large amount of plant protein, it helps build muscle mass, enhances physical endurance, has a beneficial effect on the muscles, giving them all the useful substances that support strength and power.

For pregnant women

Mung is also used in the diet of pregnant women. Its beneficial properties have a positive effect on the developing fetus. The product saturates the body with substances that increase immunity. The optimal diet for the expectant mother is juice from sprouted beans, which is taken on an empty stomach.

When breastfeeding

During lactation and breastfeeding mother's milk concentrates all the most valuable substances from mung beans, which benefit the baby and do not cause allergic reactions and diathesis. Before you start eating mung beans during the breastfeeding period, it is better to consult a doctor and introduce the beans into the mother's diet gradually, watching the baby's condition. Many mothers notice that the milk acquires a different, pleasant taste after taking mung bean. And if all is well with the health of the mother and child, then at the beginning of the first complementary food baby can use mashed mung bean.

Useful properties of grits mungbean for weight loss

Mung bean is an ideal dietary remedy, useful for people who are overweight. Bean grains are well assimilated by the body, provide all the necessary nutritional and useful properties required in a dietary diet. Its low calorie content but high nutritional value give a feeling of fullness for a long time. The human body spends the reserves of carbohydrates deposited in the form of fat layers to master the composition of golden beans.

Regular use of mung bean in the diet for the purpose of weight loss will get rid of extra pounds by the end of the first month. However, counting and controlling calories will be necessary, as it is the basis of any weight loss diet. The diet should consist of no more than 1600-1800 kcal per day. The balanced chemical composition of micro- and macronutrients in beans provides enough calories to ensure vitality, strengthen immunity, maintain and increase brain activity.

Fiber actively removes harmful toxins from the sluggish intestines, ridding the digestive tract of "trash and junk", which also contributes to fast weight loss. Thanks to the diuretic action of the product removes excess fluid from the body, relieving swelling, renewing organs, making them receptive to the intake and absorption of useful substances from the products.

Plant protein helps to improve metabolism, which is the main in the restoration of metabolism in the initial period of weight loss, and also helps to build muscle mass.

Sprouted kidney beans: benefits and harms

Sprouted beans contain a lot of useful substances that have made it the main product of the vegetarian table and not only. Many Indochinese and Indian nations use sprouted beans in the form of salads, add it to meat dishes, pre-tempered, make on its basis infusions and decoctions, cook soups.

Sprouted mung bean retains all its useful properties and nutritional value. In this case, some of the properties are even enhanced, but the energy value drops from 300 to 30 kcal, which is the ideal parameter for a dietary diet. When cooked, sprouted beans have 105 kcal per 100 grams.

This increases not only the volume of one grain of mung bean, but also its useful properties. Fiber becomes 2% more, the amount of vitamin C increases 5 times, antioxidant properties are also repeatedly strengthened.

In addition to the properties that are characteristic of fresh mung, sprouted beans have the following positive qualities:

1. Removes age spots, narrows pores, has a whitening effect, softens and nourishes the skin (we are talking about the application of masks).
2. Increases the visual acuity.
3. Helps with cancer in conjunction with other means, increases immunity.
4. It has a rejuvenating effect due to the production of collagen and hyaluronic acid. Smoothes the skin.
5. Increases the performance, endurance of the person.
6. Regulates the temperature of the body, adapting it to changes in air temperature.
7. Gives a lot of energy, suppresses the desire for a sweet snack.

Contraindications and side effects:

1. Sprouted beans are poorly tolerated by people who have chronic digestive diseases and suffer intestinal malfunctions.
2. When allergic to other legumes it is better to refrain from eating sprouted mung bean.
3. Individual intolerance is an absolute contraindication.
4. An overdose of beans can lead to stomach upset and increased flatulence, although this is the only plant of legumes, which should not give such a negative result with moderate consumption.

How to sprout chickpeas at home

Sprouted grains and legumes increase the concentration of useful vitamins and micro, macronutrients. They are easily digested by the body, perfectly combined with other products in dishes.

Sprouting mung beans at home does not take much time and does not require special knowledge:

Sprouting process:

1. To overgrow the grains, removing the beans with flaws. Rinse thoroughly, pour cold water.
2. Leave in water for 10-12 hours.
3. Then rinse once more with water, lay out on a wide tray with sides. Pre-lay a thin cotton cloth, canvas. This same cloth cover the top of the grains. Cover with a lid, leaving a hole for air access.
4. Rinse every 2-3 hours, watching for constant moisture, not allowing the cloth to dry out. The next day the first sprouts should appear.

Bean sprouts no larger than 1 cm have more positive properties. They are stored in the refrigerator no more than 5 days. The lid of the dishes is important not to close tightly.

Be sure to rinse before using.

The flavor of mung bean sprouts is sweet, tender and juicy, reminiscent of fresh green peas.

Therapeutic uses of mung bean sprouts

The chemical composition of mung bean helps to strengthen the human body, helps its protective functions. The positive properties of legumes make it a great auxiliary tool for the recovery of human body systems for diseases.

It is worth paying attention to the inclusion of mung bean in the diet for the following diseases:

1. Vascular diseases, heart disease, accompanied by high blood pressure, atherosclerosis of the vessels.
2. High levels of cholesterol in the blood.
3. Arthrosis, arthritis, affecting the bone system of the body.
4. Problems with the pancreas, leading to poor metabolism, high sugar levels, diabetes.
5. Infectious diseases, inflammatory processes in the upper and lower respiratory tracts (rhinitis, sinusitis, laryngitis, bronchitis, tracheitis).
6. Reduced immunity - frequent respiratory viral infections, colds.

Mung bean relieves swelling, affects the kidneys, normalizes the hormonal background. For a weakened body, beans are ideal, they keep you strong and give you energy. It is used in dietary diets, during Lent by believers, as well as very popular among followers of the right diet based on plants and vegetables.

Mung bean uses in cosmetology

Cosmetologists have long used sprouted grains and legumes in beauty and youthful skin care products. Natural remedies have a beneficial effect on the overall condition of the skin, rejuvenating, nourishing and cleansing it.

Mungbean mask gets rid of "black dots", pigment spots, freckles, copes with small wounds, scratches, levels the overall skin tone. The mask tones the skin, acts as a facial lifting, rejuvenates, removes fine lines and wrinkles, renews the skin, makes it fresh and taut, restores elasticity.

Masks made of sprouted beans are especially useful as a cleanser and emollient. Coenzymes in the composition are fighters for youth and radiance of the skin, restore the structure and maintain water balance of aging skin.

Mungbean porridge is used to rinse curls, eliminate dry scalp, and strengthen the structure of thin, split hair.

Harms and contraindications

1. Golden beans are contraindicated for people who have problems with intestinal function. It causes flatulence.
2. People with chronic gastritis, stomach ulcers are better to refrain from eating mung bean.
3. Allergic reactions to other legumes can be an obstacle to the consumption of mung bean. Before you start taking mung beans as part of a meal, you should consume 1 tsp of beans and monitor the reaction of your body.

How to Choose and Store Mung Beans

In the diet food departments of grocery stores, the golden beans are necessarily present. It should be glossy, bright green in color, without impurities and trash. Experts recommend taking mung beans from Tajikistan, Uzbekistan, India and Australia. There is a perception that Chinese and Peruvian exporters of mung beans use technologies that use chemicals and fertilizers, which negatively affect the useful properties of the plant.

The beans can be stored for years without losing their quality, but they will need to be soaked for longer. It is recommended to use any product from the store shelves according to the expiration date given by the manufacturer, keeping the storage conditions to preserve the useful properties.

In a dry room with good ventilation mungbean will retain its properties for 2 years. It should be stored in canvas bags or sealed glassware that does not let moisture in, occasionally checking the condition of the grains and taking measures against mold and insects.

How to cook mung beans: Recipes

To experience all the useful properties of mung bean help dishes that are prepared on the basis of beans. Consume sprouted grains and the bean itself. Mung beans are soaked beforehand, like all legumes. Young beans are soaked for 1 hour. Soak fallow beans for 12-15 hours. In combination with seafood, chicken, rice and vegetables they show their best flavor qualities. Garlic, ginger, and other spices enhance its flavor. Note that when boiling you must remove the foam, the peel that separates from the beans.

Central Asian cuisine uses mung bean instead of meat in pilaf, which is not inferior in taste and nutrition to the original. It turns out loose, light and very filling. Whole bean soups as well as puree soups are staple foods in Asia and Indochina.

Start your workday with breakfast, which gives you strength and energy. The best option is to make a mung bean smoothie with vegetables and herbs. It does not take long.

Smoothie

Products needed:

• bean sprouts - 40-50 g;
• spinach fresh - 30-40 g;
• pineapple - 1,5 cm thick circle;
• cranberries, raspberries (can be frozen) - 30-40 gr;
• spirulina (algae) - 2 tsp;
• ice - 4 cube.

Whisk the whole mixture in a blender to a smooth mass.

Bean soup

Products needed:

• small onion - 1 pc;
• medium carrot - 1 pc;
• tomato - 2 pcs;
• vegetable oil - 1 tbsp;
• salt, black pepper, garlic, herbs - to taste;
• water - 3 liters;
• soaked mung beans - 1 tbsp;
• Fresh mint - 1 small bundle.

Cut the vegetables into small cubes. Fry the onion, add carrots in a pan, where the mungbean will be cooked. Peel tomatoes, pour boiling water over them. Dice and send to the onion and carrots. Add water and bring to the boil. Add beans and let boil for 30 minutes. Add seasoning and salt to taste at the end of cooking. The fresh garlic can be roasted with the vegetables. Finely chopped mint added to each plate will spice up the dish.

Salad

Products needed:

• mash sprouts - 100 g;
• Vegetables: sweet pepper, tomato, avocado, red onion - 1 pc;
• soy cheese (tofu) - 100 gr;
• sweet corn - 2 tbsp;
• hemp oil - 2 tbsp;
• fresh lemon juice - 1 tbsp.

Cut the vegetables into pieces to taste (cubes, slices, sticks). Add mung beans, corn and cheese. Use lemon juice and oil for dressing. It is very tasty and the dish itself looks very smart.

Tomato soup

The necessary products:

• mash sprouts - 100 g;
• tomatoes - 3 pcs;
• any broth - 1,5 l;
• fresh parsley - 2-3 sprigs;
• garlic - 1 clove;
• carrots - 1 pc;
• Spices to taste - black pepper, ginger.

Shred the carrot and garlic on a fine grater. Peeled tomatoes with a blender until smooth. Put everything into the boiling broth. Boil it for 20 minutes. Add the sprouts, spices. Cook for 5 more minutes.

Lentil Sprout Soup

Products needed:

• water - 2,5 l;
• mash sprouts - 200 gr;
• lentils - 1/2 tbsp;
• rice - 1/2 tbsp;
• Onion - 1 pc;
• Young zucchini - 1 pc;
• olive oil - 2 tablespoons;
• Tomatoes - 4-5 pcs;
• Salt, pepper - to taste.

Boil the sprouts and lentils and rice soaked for 1 hour. Separately, stew the diced tomatoes and zucchini. Add to the soup. Fry onion in small cubes until golden brown and season the soup with it. Cook until the lentils are cooked for about 1 hour. Season with salt and pepper before turning off the stove. Allow to rest.

Cutlets

Products needed:

• carrots - 1 pc;
• Boiled rice - 200 g;
• mash sprouts - 100 g;
• Any spices and herbs - to taste.

Grind mung beans in a mortar or blender to a homogeneous mass. Grate carrots on a fine grater. Squeeze out the moisture. Mix with boiled rice. Season with spices to taste, salt. Make patties and steam them.

Dessert

The necessary products:

• mash sprouts - 100 g;
• avocado - 1/2 pc;
• celery - 1/2 pc;
• kiwi - 1 pc;
• orange juice - 1/2 cup.

Ingredients are crushed with a blender into a homogeneous mass. Pour into portions. Let cool.

Whole bean sprouts and whole grains give a tangy flavor to dishes, improve health, and give a sense of satiety despite the lack of meat products. For a dietary diet they are suitable in all respects.

Interesting Facts about Mung Beans

1. The minimal content of oligosaccharides affects the absence of bloating (flatulence), which is not characteristic of other representatives of legumes.
2. Small burns on the skin can be stopped by applying mung bean porridge.
3. In the diet of athletes the product can replace meat, bring the muscles into shape by helping to build volume and shape.
4. Mung bean germinates for 12-15 hours at constant humidity and room temperature.

Including new products in the diet, discovering their useful properties and qualities, a man expands not only his culinary knowledge, but also saturates the body with many vitamins and minerals. Substances contained in mash activate the body, renew it, support its basic functions. This is very important in our time, when there are huge problems in the environment, affecting human health.

Photo of mung bean