Mung bean is a plant in species in the legume family. It is also known as green gram, maash or mong. Most of the people of East and Southeast Asia eat this bean. People use this bean in different ways and make delicious curries. This is also my favorite one. Today I will tell you my favorite mung bean recipe. Let’s see how to cook mung bean in a delicious way.
So now I am giving the list of which ingredients we need to make this recipe.
- 2 cloves of garlic
- 1 piece of ginger root
- 2 chilies
- 1 tablespoon of extra virgin olive oil. If you want you can use vegetable oil but I would highly suggest you to use olive oil because it is very good for our health.
- 100 gram chopped tomato. (USe the proper knives for slicing or chopping vegetables)
- 1200ml water.
- ½ tablespoon of chili powder
- ½ teaspoon salt.
- ½ teaspoon coriander powder
- Pinch turmeric.
That’s all we need for our recipe now let’s see how to cook.
How To Cook:
#Step 1. Take a pan, pour 600ml water and add 185g of mung bean. Place the pan on the stove and turn the stove on medium heat. Boil it for 30 to 35 munites. If you are using nonstick pan then stir the beans to avoid the stick.
#Step 2. Now we have to make the sauce. Take another nonstick pan, pour 1 tablespoon of extra virgin olive oil. Now add 1 clove chopped garlic and 100 gram chopped tomatoes. Then stir for a few moments. Now add 2 chilies and 2 pieces of ginger root and cook.
#Step 3. Now add 1 teaspoon of ground coriander, a pinch of turmeric, ½ teaspoon of salt and ½ teaspoon of chili powder and mix it properly.
#Step 4. After boiling the mung beans, add the sauce with the mung beans during boiling and some water and reheat the stove high heat and mix it nicely by stirring it. After 10 munites turn the stove off and serve it.
Serve this meal with cooked rice and add some salad for more taste.
If you want to make it more delicious follow the tips below.
When you add olive oil on the pan before adding the tomato and garlic add one and a half bay leaf, garam masala, cardamom, and cinnamon and mix them properly and cook them for a few moments. Then add the tomatoes and other ingredients and cook as the instructions. When you mix the sauce with the boiled mung beans add some fresh coriander for more flavor and when you serve it, add a little slice of butter with it.
In 1 cup of mung bean curry you will get the following substances:
You will get a total of 376 calories, 62gm carb, 6g fat, and 22gm protein. Here you get 16gm of dietary fiber and 8g of sugar from the carb.
It also provides you Vitamin A, Vitamin C, 12% calcium, 38% Iron, 20mg sodium and 1256mg of potassium.
If you want to burn your calories or fat, then you have to do 30 to 40 minutes of running or 1 hour of cycling after having a full cup of this mung bean recipe. So eat and burn based on the amount you are having.
Health Benefits Of Mung Beans:
Mung beans are really beneficial for our health. It helps to improve our health condition.
We can say that mung beans are packed with nutrients because we can get calories, fat, protein, carbs, fiber, folate, manganese, magnesium, vitamin B1, phosphorus, iron, copper, potassium, zinc, vitamin B2, B3, B5, B6, and selenium by eating mung beans and these nutrients are very important for good health.
Mung beans are also a good source of antioxidants, which may help us to reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers. As it contains antioxidants such as vitexin and isovitexin it may protect against free radical damage that occurs during heatstroke. It may also help us to lower BAD LDL cholesterol level, which reduces heart diseases.
High blood pressure is a serious problem because it causes a heart attack which leads to death. Mung beans are also high in magnesium, potassium, and fiber which may help us to reduce blood pressure. In mung beans, there are also some fiber and resistant starch that can aid our digestive health.
Besides fiber, it is also high in protein and contains antioxidants which may lower our blood sugar level and helps our body in insulin work more effectively. It can also help curb hunger by lowering levels of hunger hormones such as ghrelin, and rising fullness hormones such as peptide YY, GLP-1, cholecystokinin.
During pregnancy, women need more folate, iron and protein and these we can get in mung beans. But avoid Raw mung beans because during pregnancy they may contain harmful bacteria.
Mung beans are also versatile and easy to add in our diet.
So this was my recipe. Now you know how to cook mung bean in a simple way. I hope you will try this at home and get a great taste of mung beans.
Bonnie Zepeda is an food and kitchen specialist. She likes to like to write on various kinds of foods, kitchen items, kitchen tips etc besides working as a Culinary Specialist.