Widespread in India, mung beans, also known as dhal, golden beans or mung beans, are becoming increasingly popular in European cuisine. Especially appreciated by supporters of vegetarianism and healthy eating for many useful properties.

In appearance, mung beans are oval small green beans. They contain vitamins, fiber, phosphorus and other necessary human body substances. They will improve digestion, cleanse the intestines of toxins, and have a general strengthening effect on the entire body.

Mung bean dishes are very satisfying due to the high content of vegetable protein in it, the calorie content of 100 grams of the finished product is 300 kcal. At proper preparation these beans will become a favorite side dish in the family menu, and their beneficial properties will positively affect the state of health.

Mung bean dishes: cooking recipes

Recipe number 1. Korean original appetizer

Ingredients:

  • sprouted mung bean (sprouts up to 2 cm) - a glass;
  • ripe tomatoes - 2 pcs.;
  • onion - 1 small;
  • sunflower oil;
  • soy sauce.

Cooking process:


  1. to separate the grain of sprouted mung bean sprouts from the husk.
  2. Pour them soy sauce so that it completely covers them;
  3. Onion cut into cubes, fry in vegetable oil until golden brown.
  4. While the onion is cooling, you need to cut the tomatoes into thin slices.
  5. Add onions and tomatoes to the mung bean sprouts, put the snack in the refrigerator overnight.

Recipe number 2. Spicy mung bean risotto

Ingredients:

  • mung bean - 1 glass;
  • onion - 1 small;
  • minced meat - 200 gr.;
  • carrots - 1 medium;
  • long rice - 0.3 cups;
  • paprika, spices to taste.

Cooking process:

  1. soak mung beans in water for 3 hours.
  2. Onion cut into cubes, fry.
  3. Add grated carrots to it, and after 5-7 minutes - minced meat.
  4. After frying it a little, add half a glass of water there, simmer for several minutes, then combine the mixture with mung beans, cook until it is half cooked.
  5. After that, add rice and cook the dish to the end. 10 minutes before turning off the mung bean, salt and season the risotto with your favorite spices, paprika to taste. The calorie content of the dish is quite high, so the amount of minced meat can be reduced.

Recipe number 3. Turkmen sap "Mash-Ugra"

Ingredients:

  • potatoes - 3 pcs.;
  • onions - 2 pcs.;
  • beef - 500 gr.;
  • mung bean - 1 tbsp.;
  • homemade noodles - 1 handful;
  • sunflower oil;
  • salt;
  • coriander - half a teaspoon;
  • turmeric - 1 tsp;
  • greenery.

Cooking process:


  1. fry the onion, add finely chopped meat to it.
  2. Add coarsely chopped potatoes, grated carrots, simmer for about 10 minutes.
  3. After this time, mung bean is poured into the sap and poured with three liters of boiling water (to preserve useful properties). Boil everything until done. 10 minutes before turning off, add salt, spices and noodles. The calorie content of the dish will give energy to the body, which is enough for most of the day.
  4. When serving sap with mung beans, it is decorated with greenery.

Recipe number 4. Stewed mung beans

Ingredients:

  • onions - 2 pcs.;
  • carrots - 1 medium;
  • mung bean - 1 glass;
  • Bulgarian pepper - 1 pc.;
  • greenery;
  • tomato - 2 pcs.;
  • sunflower oil;
  • spices, salt.
  • flour is a handful.

Cooking process:

  1. Soak mung beans in water for 2 hours.
  2. After this time, put it to cook on a small fire.
  3. Fry the onion until golden, add the grated carrots, and then the diced bell pepper, flour.
  4. Simmer everything for 5-7 minutes.
  5. Salt mung beans already at the stage of full readiness, drain excess water, combine with stewed vegetables.
  6. Add spices, herbs to the dish, leave on low heat under the lid for 2-3 minutes. The low calorie content of the dish at the exit allows it to be consumed by those who are on a diet, and the beneficial properties of the product help to maintain a figure.

Recipe number 5. Chowder with mint

Ingredients:

  • mung bean - 300 gr.;
  • fresh tomatoes - 3 pcs.;
  • onion - 2 pcs.;
  • carrots - 2 medium;
  • sunflower oil;
  • salt, pepper, spices;
  • garlic - 5-6 cloves;
  • fresh mint - 1 bunch.

Cooking process:


  1. soak groats for 2 hours.
  2. fry the onion until golden, add the grated carrots to it.
  3. Pour boiling water over the tomatoes, peel them, chop them, add them to the onions.
  4. Stew all vegetables for about 7 minutes, transfer them to a saucepan with thick walls.
  5. Pour 3 liters of purified water into it, bring to a boil.
  6. Pour mung beans into the water, cook it for about 40 minutes. At the end, add salt, pepper, spices.
  7. Place a mint sprig into each bowl before serving.

This dish is great suitable for those who monitors the calorie content of products.

To make an excellent side dish or first dish of mung beans, you need to follow some simple advice. For example, you need to add salt at the end of the cooking process. It will improve taste qualities and help preserve useful properties. Otherwise, the beans will become very hard and difficult to cook deliciously.

There is a lot of controversy about the need for pre-soaking cereals. At the same time, useful properties do not become less. In this case, you need to take into account the cooking time of the dish. If it is 1 hour or more, mash does not need such preparation. If cooking takes no more than half an hour, the grits need to be soaked. The time of this process is calculated as follows: if the beans are young, 2-3 hours will be enough, and if the product is more than a year old, it is necessary to leave the cereal in water overnight.

It is noteworthy that mung bean well absorbs the taste of additional ingredients, even if it was added to them at the end of cooking. And housewives love mung beans also for what to cook delicious porridge you can only add fried onions to boiled cereals. It is really very easy to cook it.

As a side dish, cereal goes well with fish, pork, shrimp and chicken - it is almost universal.

To get all the beneficial properties of these beans in full, in many recipes they are advised to germinate. In this form, cereals are added to salads, snacks, fried with mushrooms or ginger. Sprouted beans have only 30 calories. Flour is also made from mung beans, which is then used to make noodles.

First, let's figure out what this miracle product is. These are small beans, somewhat reminiscent of beans, but smaller, green. Vegetarians love this cereal, because it contains vegetable protein (a lot!), vitamins, iron, fiber, etc.

Mung bean is cooked in different ways, the degree of its softness depends on what dish it will be used for. For example, for salads, mung bean is needed slightly firm, and for soups and cereals - boiled.

The main rule for preparing mung bean is to pre-soak it in cold water, if possible overnight (the exception is young mung bean, 1 hour of soaking is enough for it). By the way, for stewing and soups, mung bean is soaked overnight, and for quick meals - for a maximum of an hour.

Water must be taken 2 times more than cereals. For salads, mung bean is cooked for about 40 minutes over medium heat, then the peas will remain intact, it is enough to drain the water. But for side dishes, it is advisable to take water 1: 1.5, cook over medium heat for about an hour, salt, cover.

Ready mung bean is used both cold and hot. It can also be served as an independent vegetarian dish (greens are added).

Risotto, sauces, side dishes, pastas and even desserts are prepared from mung bean! Meanwhile, for women, it is mung bean that is the source of beauty. It is used not only as a healthy food, but also for beauty recipes (in masks, scrubs, etc.). If you're new to these wonder beans, be sure to give them a try! And for those who already know mung beans well, we can advise you to try sprouted beans, which have a unique taste and benefits for the body.

Residents of eastern countries have long included mung beans in their diet. Such a product belongs to the number of legumes and, in addition to its amazing taste, has great benefits. In today's article we will tell you what mung beans are. The benefits and harms of this legume culture are becoming more and more interesting for Western gourmets every day.

So, we have already found out that mung beans are crushed beans that have a rich component composition and give the human body invaluable benefits. Before we consider what such a product consists of, I would like to pay attention to its calorie content. The nutritional value mung bean is quite large and is approximately 300 kilocalories per 100 g. Despite this, cereals have gained immense popularity not only in cooking, but also in cosmetology and alternative medicine.

Component composition of mung beans:

  • vitamin K;
  • tocopherol;
  • vitamin C;
  • vitamin A;
  • magnesium;
  • potassium;
  • amino acids;
  • choline;
  • B vitamins;
  • beta carotene.

Mung beans are rich in micro and macro elements.

On a note! Mung beans contain almost two dozen amino acids, some of which are indispensable.

As already mentioned, mung bean is a high-calorie product, but it is still often included in the diet. The feeling of fullness remains for a long time, but at the same time the person feels light, digestive system not subjected to additional loads.

Useful properties of mung beans:

  • strengthening the heart muscle and blood vessels;
  • normalization of blood pressure indicators;
  • strengthening the body's defenses;
  • stimulation of mental processes;
  • lowering bad cholesterol levels;
  • prevention of the development of vascular pathologies;
  • normalization of hormone concentration;
  • memory improvement;
  • prevention of the appearance of malignant neoplasms;
  • strengthening of the vascular walls;
  • normalization of kidney function;
  • strengthening of bone tissue.

This cereal is also very useful for women. Its rich component composition has a beneficial effect on hormonal background. Mung beans should be included in the diet during menstrual bleeding and menopause.

In addition, mung beans have anti-inflammatory properties. It can be used by people suffering from allergic reactions to relieve symptoms and improve well-being.

Any product always has a dark side. Not everyone can eat mung beans. Its individual intolerance is considered an absolute contraindication. Also, people suffering from chronic diseases of the gastrointestinal tract will have to refuse such a product.

If earlier it was impossible to find mung beans during the day with fire, today golden beans are found on almost every grocery counter. Prepare a simple but extremely tasty and healthy side dish from them. This dish goes well with beef.

Advice! In order for the cereal to cook faster, it is recommended that it be soaked in filtered water for several hours beforehand.

Ingredients:

  • mung bean - 100 g;
  • soy sauce - 25 ml;
  • carrots - 1 root crop;
  • onion - 1 piece;
  • sweet bell pepper - 1 piece;
  • fresh tomatoes - 1 piece;
  • zira, salt;
  • refined vegetable oil - 50 ml.

Cooking:

  1. We carefully sort out the mung beans and rinse with running water. Then put in a suitable bowl.
  2. Fill the mung with filtered water and leave for several hours.
  3. You will notice that the liquid is completely absorbed and the crushed beans are swollen.
  4. Without washing, the swollen mung bean is transferred to a saucepan and poured with filtered water. 500 ml will be enough.
  5. Boil the mung bean until tender over moderate heat.
  6. We clean the root crop of carrots and wash. Shred the carrots into large chunks.
  7. Cut the peeled onion head into small cubes.
  8. refined vegetable oil warm in a frying pan and fry the vegetables in it until softened and a light golden hue appears.
  9. Wash fresh tomatoes and sweet bell peppers, peel and chop.
  10. Add these vegetables to the onion-carrot mixture, mix and fry for a couple more minutes.
  11. For flavor, add a pinch of zira, a little salt, and soy sauce to the vegetables. For piquancy, you can add one crushed garlic clove.
  12. We shift the boiled mung beans to the vegetables in the pan, mix and simmer for 5-7 minutes.
  13. Pre-boiled cereals should be put in a sieve or colander to drain the remaining liquid.
  14. You can serve mung bean garnish with any meat, vegetable or fish dish.

Cooking hearty soup

What is not prepared from mung beans! Hostesses have adapted to sprouting crushed beans, resulting in a healthy delicacy with an original taste. It can be used to prepare salads and appetizers. And from the cereal itself they cook delicious soups. Diversify your menu!

Ingredients:

  • mung bean - 1 glass;
  • butter - 50 g;
  • ground turmeric - 1 tsp. a spoon;
  • wheat flour of the highest grade - 3 table. spoons;
  • ground coriander - 1 tsp. a spoon;
  • onion - 1 piece;
  • carrots - 1 root crop;
  • salt - 1 tsp. a spoon.

Cooking:


Due to the variety of useful properties, mung bean is a common crop in Eastern countries. Despite the exotic origin, mung bean dishes are simple and familiar: soups, cereals, mashed potatoes. At home, you can sprout beans yourself and make them delicious salads. From greenish small beans make face masks and scrubs. Mung beans have almost no contraindications, only individual intolerance and problems with the intestines.

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    Composition of mung beans

    The herbaceous annual, called mung bean or mung bean, from the genus Vigna belongs to the legume family. The composition of miniature oval green beans includes the following elements:

    • cellulose;
    • B vitamins;
    • proteases;
    • phosphorus;
    • potassium;
    • calcium;
    • iron.

    V structural formula beans also have minerals - sodium, magnesium, zinc, manganese - and vitamins: A, C, E, K, phytoestrogens and amino acids.

    Table 1. Nutritional value per 100 g,% of the daily requirement

    The calorie content of mung bean is high: from 300 to 347 kcal / 100 g. But due to the low fat content, this product is considered dietary.

    Medicinal use

    Mung beans are useful at least because they remove toxins, fight viruses and have a diuretic effect. The B vitamins contained in the structural formula provide a calming, stabilizing effect. Proteases - plant enzymes that cleave bonds in proteins - ensure the normal course of protein metabolism.

    Its use is beneficial cardiovascular system. The pressure gradually decreases, the vessels become stronger and cleared of cholesterol plaques, the heart begins to function better.

    The presence of mung bean dishes in the menu helps to strengthen immunity, improve memory, enhance mental activity, and preserve vision. The bone skeleton is strengthened, resistance to stress increases, kidney activity normalizes, and the hormonal background stabilizes. With regular use, the flexibility of the joints increases, the nervous system strengthens.

    Mung bean groats are used in the development of inflammatory foci in the area respiratory system, oral cavity. Allows you to reduce sugar levels, heal small wounds, skin irritations. Due to the presence of fiber in the composition, the intestines are cleansed, the functioning of digestion is stimulated.

    Mung beans are popular with vegetarians due to their high percentage vegetable protein.

    A diet based on these nutritious beans helps to reduce weight without compromising the body.

    Application in cosmetology

    Mung bean fruits are used for cosmetic purposes due to the ability to restore elasticity, slow down the aging process of the skin.

    Crushed to a powdery state, the beans are part of the masks, scrubs. The result is a narrowing of pores, cleansing of acne, the acquisition of a healthy color. At the same time, mung bean moisturizes and nourishes the skin, smoothes wrinkles.

    Gentle scrub for dry skin: mung bean powder diluted in equal volumes mint decoction. If you want to remove excess fat, then replace the mint decoction with lemon juice or honey.

    Nourishing and tightening face mask: to 1 tbsp. l. mung bean powder add a pinch of turmeric and 1.5 tbsp. l. sour cream. Spread the mixture on the neck and face. Wash off after 15 minutes.

    Contraindications

    Contraindications to mash:

    • bean intolerance;
    • chronic diseases of the digestive organs.

    Harm can cause the use of excessive amounts of beans. This is reflected in the appearance of flatulence - painful bloating due to the accumulation of gases - or dispersion - incomplete breakdown of food passing through the intestines. This condition is accompanied by the release of toxins, nausea, dizziness.

    Use in cooking

    Mash is used in Chinese, Korean, Japanese, Indian cuisines. This culture is also in demand in Tajikistan, Turkmenistan, and Uzbekistan. Beans are eaten shelled or whole. The starch obtained from them is the basis for the production of Chinese noodles - funchose, or fensi. It is also called glass noodles due to its translucent state. Sprouted peas are also popular.

    sprouting beans

    To get sprouts, you need mung beans from a fresh or last year's harvest. Gauze is placed in a container with holes on the bottom, on which a layer of beans is poured. They put it in a bowl bigger size. Water is poured, making sure that it only covers the peas.

    The dish with beans is kept in a warm place, adding fresh water as needed. The first seedlings will hatch the very next day. It is recommended to use three-day sprouts, which are poured over with boiling water to remove bitterness.

    There is another method of sprouting beans: they are sorted out and soaked overnight in cold water. The next morning, washed, placed in a sterilized glass jar. A piece of gauze is fixed on the neck with an elastic band. Pour water into a plate and place the jar upside down at an angle of about 45 degrees. This will allow the grains to absorb moisture.

    They keep the entire structure 4 hours a day in the light, and the rest of the time in the dark, adding water as it evaporates. Use white-yellow sprouts when they reach a length of 10 mm. It should not be grown for a longer time, as the taste of the brown long shoots disappears.

    Sprouts are stored for two days in the refrigerator, wrapped in damp gauze, but it is better to eat immediately raw or fried in oil with the addition of chicken meat, mushrooms and other ingredients. Sprouts are added to a variety of salads.

    To prepare the “Korean-style” snack, they remove the husks from sprouted beans, which will take one and a half glasses, fill them completely with soy sauce. Add a medium onion chopped into thin half rings, previously fried in oil, and two tomatoes cut into strips. Mix and put in the refrigerator. A healthy snack will be ready to serve in 14 hours.

    Recipes

    Recipes for cooking oriental dishes using mung beans are diverse. The golden rule, on the implementation of which the taste of the finished dish depends, is to pre-soak the beans. If they are young, then you can limit yourself to one hour, but most often it is recommended to keep them overnight. This technique will ensure good cooking of cereals during cooking.

    Recipes usually specify the duration of soaking. For stews, quick soups beans are soaked for a long time. If a long-term preparation of food with many ingredients is expected, then it is enough to soak the mung bean in water for one hour or a little longer.

    Porridge

    Washed under the faucet cold water the beans are soaked overnight. In the morning, the liquid is drained, the mung bean is rinsed and transferred to a saucepan. Fill with water, maintaining a ratio of 1: 2.5. Boil at low heat for 30 minutes.

    Salt is added 10 minutes before the dish is ready. Boiled and fried mushrooms, browned carrots with onions can be introduced into the same interval. Just before the end of cooking, add your favorite spices and butter to the porridge.

    Soup-puree "Dal" (India)

    Bring two liters of water to a boil. Put two bay leaves, a cinnamon stick, pour pre-soaked beans (200 g) and cook at a slow boil for 20 minutes. Add three grated carrots mixed with butter(50 g) and a teaspoon of turmeric.

    Continue to cook the soup until the beans are completely softened. Fry cumin seeds in a small amount of oil - 1.5 teaspoons mixed with two pods of dried red pepper. When the spices darken, add a teaspoon of grated fresh ginger and two cloves of finely chopped garlic to them. Mix and send to the pan. Cook until done for another five minutes. Sour cream is added to bowls before serving.

Bean groats comes from the East. It began to appear on our tables relatively recently, but it has already earned the respect and love of gourmets by right.

In another way, it is called golden beans, mung beans, dhal. masha are very similar to those that all plants of the legume family have - they are great for a vegetarian diet, perfectly saturate, dishes from this cereal are nutritious and very satisfying due to great content it contains vegetable protein.

There are a lot of recipes for mung bean dishes. For instance, traditional recipe Indian dal - soup, if you can call it that, because in India they do not prepare a liquid soup in our usual sense.

Today we will simply stew our mung bean, however, if you add water to a heavy-bottomed pot or deep frying pan - at the output you will get just given.

Cooking mung bean - recipe

In order to put out our hero, we need

Ingredients:

  • mung (1 glass)
  • carrots - 1 pc.
  • onion - 1 pc.
  • sweet pepper - 1 pc.
  • tomato - 2 pcs.
  • herbs, spices
  • as well as vegetable oil, salt, a little flour

Mash is sold in dry bags. For me it looks like this:

It is still debated whether it is necessary to soak it for several hours. If you forgot to do this, then you will simply need to cook it longer.

I soaked it, and at the same time washed it, and got rid of small pebbles and some dried incomprehensible stems.

After a couple of hours, put the beans to cook. While it is cooking, prepare the onions and carrots, grated on a grater:

And chopped sweet peppers and tomatoes:

Vegetables must be stewed in a deep frying pan (first, fry the onion a little!).

After the mung bean is completely cooked (this is 30-40 minutes with soaking and an hour and a half without pre-training), salt the water. For the dal soup, keep all the liquid and mix it with the vegetables. And we will eat mung bean as a side dish, which means that we don’t need extra wateriness.

We mix both, simmer over low heat for several minutes under a closed lid. At the end, add spices and herbs. Everything! Low-calorie and nutritious dish from Indian cuisine is ready!

Do not look at the scorching of the pan - I inherited it, my favorite and cooks great!

Calorie mung bean

Despite the calorie content about 350 calories per 100 grams), our hero is considered a dietary product, because it contains low level fat.

Carbohydrates in its composition 63 g, proteins - 24 g, fat - just over 1 g. So you can safely cook it according to any recipe, even if you are on some kind of diet for weight loss.

In the end, I suggest you see how to prepare the national Uzbek dish "mashkichiri" (mash porridge):