This delicious sprouted mung bean recipe is vegan, gluten free and makes a filling addition to any meal.
What is a Mung Bean?
The Mung Bean is a small, green, beans that belongs to the legume family. They are native to India and then later on caught on in various parts of Asia. Mung beans have a light sweet taste. They are used both in sweet and savory dishes.
Benefits of the Mung Bean
Mung beans are highly nutritious and are considered one of the best plant-based sources of protein. Along with many impressive nutritional benefits, mung beans are a rich source of resistant starch. Resistant Starch helps our healthy gut bacteria flourish and promotes digestive health. Since they are high in fiber and protein, mung beans can curb hunger by raising fullness hormones. They also contain antioxidants that lower bad cholesterol. Read more about the benefits of Mung beans here.
Soaking Mung beans
Why is it ideal to soak mung beans before you cook them? There are numerous benefits:
- It reduces the cook time by softening the beans.
- Soaking dissolves the outer membranes and releases their sugar which otherwise bypasses the small intestine and is broken down in the large intestine resulting in gas and discomfort.
- Enhances the nutritional benefits of mung beans
How long should I soak Mung beans?
Mung beans ideally are soaked overnight or for at least 5-6 hours. Discard the soaked water.
Sprouting Mung beans
If you wish to use sprouted mung beans, here is the way to do it. It is not complicated and it is actually such a joyful process seeing the small seeds sprout and grow. I find this an especially a wonderful activity to get the kids involved. My kid wouldn’t let me eat the sprouts because she got attached to the baby plants after engaging in this sensory activity!
Should I cook the sprouted mung beans?
If you love crunchy mung beans, you can make the salad just like that without cooking the beans.
However my personal preference is to cook the mung beans. I steam the mung beans in the Instant Pot on high pressure for around 5 minutes and immediately release the steam. You can also steam the soaked mung beans on the stovetop until done to your liking.
Step by step method to make this delicious mung bean recipe
Cook the soaked mung beans in a steamer on the stovetop till the beans are done to your liking. If using an Instant Pot, place the beans in a steamer basket, fill it up with around 1 cup water and insert the steamer basket into it. Put the vent in seal mode and pressure cook at high pressure for 5 minutes and when done, immediately release the steam.
Allow the mung beans to cool down and then transfer to a mixing bowl. Add the rest of the ingredients except mint and coriander.
Add chopped onions, tomatoes, chaat masala, garam masala, nuts, black salt, lemon juice and pomegranate. Garnish with mint and coriander leaves and serve immediately.
Optional : You can add 1 tbsp of Zhoug sauce from Trader Joe’s as a dressing. Another option would be to add 1 tbsp of mint-coriander chutney. Here is the recipe.
Recipe for this mung bean salad
A delicious mung bean recipe
This delicious sprouted mung bean recipe is vegan, gluten free and makes a filling addition to any meal.
Ingredients
- 2 cups mung beans (soaked overnight or sprouted)
- 1 cup finely chopped onions
- 1 cup finely chopped tomatoes
- 1 tsp. chaat masala (you can find this at an Indian grocery store)
- 1 tsp. garam masala (you can find this at an Indian grocery store)
- 2 tbsp. nuts of choice (peanuts go well)
- black salt (as required)
- 1/2 tbsp. lemon juice
- 2 tbsp. pomegranate seeds
- a few mint and coriander leaves for garnishing
- Zhoug sauce or mint coriander chutney (optional)
Instructions
- Rinse the mung beans (soaked or sprouted) in a big bowl.
- Steam them for a few minutes until they are cooked. (This can be done in a instant pot on high pressure for 5 minutes and then quick release.)
- Allow the mung beans to cool down and then transfer to a mixing bowl.
- Add the rest of the ingredients and except mint and coriander.
- Garnish with mint and coriander and serve immediately.
Notes
You can other cooked vegetables to the mix. Carrots, beets, boiled potatoes go especially well.
Zhoug sauce is a spicy middle eastern condiment made with cilantro, garlic and spices. You can find them at Trader Joes.
Mint coriander chutney is an Indian condiment made with cilantro and green chilies. I have linked the recipe to the post.
If you loved this recipe with sprouted mung beans, you should also check out my recipe for yummy, coconut eggplant mung bean curry.
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