What are mung beans and are they healthy?
Mung beans are small legumes, in the same family as beans and lentils. You can purchase them in any organic food store. Mung beans are a great source of many vitamins, minerals, antioxidants, protein and dietary fiber. Vitamins like folate and K and minerals such as phosphorus, iron, copper, magnesium, manganese, and potassium. The protein-plus-fiber combination in beans is one of the things that makes them special.
A one cup serving (100 grams) of mung beans contains around 15g of fiber and 16g of protein.
The protein-fiber combination is also key in stabilizing blood sugar levels, as both protein and fiber move through our digestive systems at a moderate pace. Beans are rich in soluble and insoluble fiber. Insoluble supports digestive health. Soluble fiber is is helpful for lowering blood cholesterol levels and supporting cardiovascular health.
Mung bean soup
4-6 servings – 15 min preparation time – 35 cooking time
1 cup of sprouted mung beans (soak overnight)
6 cups of water
1 tablespoon of avocado oil
1/2 tsp of turmeric
1/2 tsp of garam masala powder
1 tablespoon of whole cumin seeds
2 tablespoon of black mustard seeds
1 pinch of asafetida
2 garlic cloves, chopped
5 curry leaves
1 white onion
1/2 white cabbage, chopped in bite size pieces
3 stacks of celery, chopped in bite size pieces
400 grams of organic spinach
Zest of 1 lemon
Salt and pepper (to taste)
Fresh parsley or coriander
Soak the mung beans overnight in a large pot water. Rince well before use.
Place avocado oil in a large pot over medium-high heat. Add the turmeric, garam masala powder, cumin and black mustard seeds and a pinch of asafetida. Give it a good stir and add onion and sauté for 3-4 minutes until slightly softened.
Add the cabbage, celery, carrots, and garlic to the pot. Cook another 5 minutes and stir to combine. Know that this soup is ideal to use your vegetable left-overs. So in case you have other vegetables that need to be eaten, this soup is a perfect way to use them.
Add the water and zest from 1 lemon. Stir to combine all the ingredients and simmer over medium heat for 15 minutes.
Next, add the rinsed mung beans into the pot, season with salt and pepper, stir and simmer another 15-20 minutes (when mung beans are soaked) until the mung beans are softened. (you can add water if soup becomes too thick).
Add lemon juice and spinach, stir well.
Serve with some fresh parsley, coriander or some sprouts on top.
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