Sprouted mung bean benefits and harms, reviews from doctors. How to germinate mung bean at home and what can be prepared from it? The golden rule of cooking mung bean
Mung beans for a healthy diet
Mung bean - beneficial properties
Regular consumption of mung bean reduces the content of cholesterol, sugar and carcinogenic substances in the blood, reduces the risk of atherosclerosis, normalizes blood pressure, strengthens and increases the elasticity of the walls of veins and arteries, and prevents the formation of cancer cells.
Mung bean sprouts improve memory, strengthen the immune system, and help restore vision. They maintain normal bone tissue, kidney function and regulate hormonal levels in women. Eating sprouts helps prevent viral colds.
Mung bean sprouts contain a large amount of protein. They are very nutritious and well absorbed by the body; they are recommended for children, the elderly and convalescent patients. Mung bean also contains a lot of vitamin C, even more than vegetables.
Mung bean normalizes metabolism. Contains a lot of soluble fiber, which cleanses the body.
Mung bean has an antioxidant effect. With regular use of mung bean, the skin becomes young, healthy and toned.
Unlike other legumes, mung bean contains few oligosaccharides, which cause flatulence.
Sprouted mung bean
Mung bean germinates very quickly and easily. Wash and soak the mung beans in water at room temperature overnight, rinse under running water in the morning and place in a container, cover with damp gauze. Rinse the beans periodically and keep the cheesecloth damp. By evening the sprouts will emerge.
It is believed that mung bean sprouts not exceeding 1 cm in height will bring maximum benefit to the human body.
Store sprouts in the refrigerator for up to 5 days. Wash the sprouts before using.
Sprouted mung bean is very tasty, juicy, tender and sweet. Tastes like fresh green peas.
Mung bean sprouts can be eaten separately, as well as in combination with other sprouts, for example, wheat, rye, buckwheat and others.
Mung bean sprouts are added to vegetable salads and often serve as a substitute for green peas.
You can add beans to stewed or fried vegetables and soups just before serving.
Mash - how to cook
Before cooking mung beans, you need to sort through and remove hardened grains, pebbles and other debris and be sure to soak overnight or at least for 6 hours.
When cooking mung beans, you need to constantly skim off the foam that floats to the surface. Mung bean needs to be cooked until it becomes soft. It turns out even tastier if you cook it over low heat for a long time. Boiled mung bean strengthens and improves digestion, is very useful for illnesses, as well as for the elderly.
Mung bean goes well with vegetables, herbs, grains, soybeans, rice, tart fruits, spices: turmeric, coriander, curry, black pepper, cumin, ginger and other spices.
Mung bean is used to prepare soups with the addition of vegetables, as well as to prepare the classic Indian dish Kichri (Kichari, Kichadi) mixed with rice and spices.
In India, dhal or dal is traditionally prepared from mung beans - an Indian puree soup based on beans, coconut milk, vegetables and spices. This soup can be made from any legumes.
Dal is very tasty, healthy and perfectly fills and warms you up in winter. The essence of the dish is to boil legumes together with vegetables until pureed. The dal is generously flavored with spices, which give the dish completeness and completeness.
Dal can be eaten as a separate dish along with bread, flatbreads, or served as a sauce for the main dish or poured over rice.
Calorie content
100 g of dry mung bean contains about 350 kcal.
The calorie content of boiled mung bean is about 110 kcal per 100 g.
How to choose and store mung beans
Mung bean should be green, dry, clean, not wrinkled and free of foreign impurities.
Store mung bean in a tightly closed container or natural linen bag in a dry, dark, well-ventilated place.
Contraindications
It should be consumed in moderation if you have digestive disorders, as flatulence and dyspepsia may occur.
Cereals and legumes for a healthy diet
Mung bean sprouts contain a large amount of vitamin C, iron, potassium, and amino acids.
Efficiency due to the properties of mung bean.
Sprouted mung beans (beans) help normalize metabolism, have a calming effect, and have antimicrobial activity.
From the point of view of Ayurveda, mung bean cleanses the body and gives strength, therefore it is recommended for asthma, allergies, arthritis, excess weight and other diseases resulting from excess toxins.
From the point of view of classical Chinese medicine, mung bean sprouts contain the principle of yin, that is, they are a cooling food, and should be included in the menu of patients suffering from excess internal heat, for example, from hot flashes during menopause or from hypertension. It is also believed that mung bean sprouts cool the body, cleanse the skin, reduce blood pressure, and help with pain in the lower back if these pains are caused by a lack of yin in the kidneys. In addition, Chinese medicine, like Ayurveda, uses mung bean to detoxify the body.
Mung bean sprouts have anti-inflammatory and wound-healing effects, are effective against colds, and relieve tension and stress.
Yogis consider mung beans to be a light food, preferable for intellectual activity and various meditative practices.
Main Applications:
Sprouted mung bean is used for diabetes and atherosclerosis;
Sprouted mung bean is used to normalize metabolism;
Sprouted mung bean is useful for the prevention and treatment of influenza and viral colds;
Sprouted mung bean can be useful for asthma, allergies, arthritis;
Sprouted mung bean is also used to detoxify the body.
Contraindications: individual intolerance to sprouted mung bean.
Release form and method of application:
Sprouted mung bean cryopowder 50g in a bottle. Take 1/2 teaspoon of powder 1-3 times a day, adding to prepared foods, drinks or drinking water.
Shelf life: 18 months.
Germination of mung beans. Benefits of sprouts
07.06.2014Sprouted mung bean
Sprouted mung bean tastes sweetish, somewhat reminiscent of fresh green peas. It is rich in protein and vitamin C (42.32 mg/100 g). Mung bean sprouts strengthen the immune system and are best suited for preventing flu and colds. Very useful for pregnant women and nursing mothers - they soften toxicosis and saturate the body with proteins. Mung bean germinates easily and quickly - in about two or three days - and the tasty and healthy sprouts are ready. From the last sprouted glass of mung beans, only 3 grains did not germinate. Mung beans are easier to germinate than green buckwheat, chickpeas or wheat. My chickpeas sprouted very poorly, not even half of them sprouted in two days; wheat, according to rumors, takes longer to germinate. They say that among legumes, only lentils sprout as quickly as mung beans.
How to germinate mung beans. Tools.
For germination I use a simple device made from a 5-liter mineral water bottle. The top of the bottle is cut off, holes are pierced with a hot nail, and the lower part is inserted upside down. The design is not very stable, but no one drops it in a corner in the kitchen, and through the lid at the bottom it is convenient to drain the water remaining from watering. In addition, I use synthetic disposable cloths. They performed better than cotton waffle towels; excess water does not stagnate in them. In addition, you will need a colander to rinse the finished sprouts.
We make holes in the bottom of the bottle using a heated nail. We put the bottom into the top of the bottle
Mung bean germination process
First you need to soak the mung beans for 8-12 hours. I soak it overnight. When choosing dishes, you need to take into account that when soaked, mung beans can swell almost 2 times, and if the dishes are small, in the morning you will see grains scattered on the table or floor.
Soaking mung beans
After soaking, the mung beans need to be washed and placed in a sprouting container with a disposable cloth or napkin. Pour mung bean onto it, and cover the top with another damp cloth. Then water it, drain excess water from the bottom of the sprouter and place it in a shady corner.
Place in a germinator Cover with a damp cloth
You need to water twice a day, also draining the water after watering each time. You can carefully mix the sprouts, because... those at the bottom germinate better. By the evening of the second day, the length of the sprouts should reach 2 cm. This means that now they contain the largest amount of useful substances and can be eaten.
You can eat mash now
Place the sprouts in a colander and pour boiling water over them. Then rinse with clean cold water. After this, the green skin will very easily separate from the seedlings, i.e. it will not need to be cleaned so much as simply sorted out. Although I, as a lazy and busy person, don’t even go through the whole process - this skin does not contain anything criminal, it can be eaten.
Purified mung bean
How to eat sprouts
Ready-made sprouts can be eaten plain or as part of a salad. If you want to store them, you need to dry them and put them in a container and in the refrigerator, they can lie like that for 2-3 days.
Calorie content and nutritional value of mung bean sprouts
Raw mung bean has the following caloric content
Glycemic index (GI) – 15.
Calorie content – 30 kcal.
Mung bean (mung bean, golden bean) is a legume plant native to India. The sprouts appear 17 hours after soaking and become suitable for consumption on the second day. Can be grown for 4-5 days.
Beneficial properties of mung bean sprouts
When mung bean is sprouted, all the beneficial qualities of this golden bean are not only preserved, but also multiplied. Sprouts enrich the body with a large amount of easily digestible protein (46-50%). They are a source of useful amino acids, slow carbohydrates, glucose, fats, vitamins PP, A, C, E, K, group B (1,2,3,6,9).
Vitamin C in sprouts increases to 42.4 mg compared to seeds (6.3 mg). Fiber during germination increases from 6.9% to 8.9%. The content of antioxidants in sprouts increases 5.1 times and by the fifth day of cultivation is 517 mg. Mineral compounds are presented in the form of phosphorus, potassium, iron, copper, zinc, calcium.
How mung bean sprouts affect the body
Forgiven mung beans promote the activation of metabolic processes, have an antimicrobial effect, relieve nervous tension, increase immunity, and are a preventive measure during mass flu and ARVI diseases. They reduce the level of sugar, cholesterol and carcinogenic accumulations, reduce the risk of atherosclerosis, heart attack, stroke, normalize blood pressure, and prevent cancer.
They have a weak diuretic effect and regulate acidity. Sprouts promote the production of hemoglobin and enrich cells with oxygen. They are beneficial for the digestive system, mucous membranes and skin.
How to choose correctly
Mung beans can be bought in a store; on the market, all of them will be suitable for germination, since they are never subjected to chemical or heat treatment during production. Upon visual inspection there should be no dark or wrinkled seeds. It is worth paying attention to the expiration date. In supermarkets, sprouts are often sold under the name "soybean sprouts".
Storage methods
Sprouts will keep in the refrigerator for up to 5 days. It should be borne in mind that the volume increases daily and for germination you need to take no more than 3-4 tablespoons of seeds.
What does it go with in cooking?
Mung bean sprouts are juicy and have a pleasant hazelnut flavor. They are considered to be of high quality on days 2-4, when the sprouts reach 1.5-2 cm. They are well suited for independent use, and you can also prepare a variety of dishes with them. They are actively used for preparing vegetable salads, added to stewed vegetables, fried mushrooms, and often serve as a replacement for green peas.
Raw foodists prepare cold pea soup: mung bean and ripe avocado are crushed in a blender, sprinkled with whole sprouts, green onions and herbs and spices.
Pairs well with chicken, meat, unsweetened fruits, and spicy herbs. Various sauces are used for dressing. Classic recipe: sprouts roasted with garlic, ginger, green onions and smoked fish.
Healthy combination of products
For vegetarians and lovers of proper nutrition, mung bean sprouts are a valuable product, a source of proteins and useful elements. This is an excellent addition to salads, an independent dish and a light dietary side dish. Sprouted mung bean is popular for preparing vegetable pilaf and added to stewed vegetables.
Useful combinations: tomato, radish, cilantro, garlic, coriander, leafy greens, celery stalk, lime, carrots, cucumber, cabbage, horseradish. Lemon juice, olive and sesame oils work well for salad dressings.
Contraindications
Caution in case of gastrointestinal diseases, sluggish intestinal motility. In large proportions it can cause metabolism.
Application in medicine and cosmetology
The use of mung bean sprouts is used for vitamin deficiency, hypertension, cardiovascular disorders, decreased immune strength, allergies, and asthma.
They have great benefits for women's health (especially during menopause). Recommended for rejuvenating the body at the cellular level and has a beneficial effect on the condition of the skin and hair. Helps absorb nutrients. For men: increases muscle strength, sexual activity, improves sperm quality.
Mung bean sprouts are prescribed for increased physical activity and fatigue. Included in herbal infusions and mixtures for the treatment of hypertension, they are components of antidotes for poisoning by pesticides, poisonous plants, mushrooms, and heavy metals.
Useful properties of Masha
Let's start with the fact that mung bean is useful because it has a rich aroma and pleasant taste, and is also capable of satisfying almost an entire army of hungry soldiers. And all this with the help of one small pot!
Mung bean carries a huge charge of energy and a solid supply of macro- and microelements, thanks to which bodybuilders and weightlifters enjoy consuming it. Mung beans contain quite a lot of complete “dietary” protein, which allows you to build muscle mass and keep your body in good shape. Therefore, mashing can easily replace meat several times a week. This will reduce the load on the gastrointestinal tract and will have virtually no effect on the rate of protein synthesis in the body.
The value of mung bean also lies in the fact that its regular consumption helps the body reduce blood sugar and cholesterol levels, as well as fight cancer cells.
On top of that, mung beans are great for restoring the cardiovascular system and regulating hormonal levels (especially in women). Moreover, it should be borne in mind that the most effective in this regard is not heat-treated, but raw sprouted mung bean. Because in this case, it retains the most useful substances.
Moreover, during the germination of mung bean, the amount of easily digestible vitamins in its embryos increases several times. And this is a direct path to strengthening the immune system, which is important for everyone, including children.
Speaking of children... It is believed that mung beans help normalize genitourinary function and also increase the concentration of sperm in the semen of men.
Myth? Maybe. But should you try it for yourself if the need suddenly arises?
Use in cooking
Mung bean sprouts can be used both as a separate dish and as a nutritious addition to salads or as a side dish to the main dish. Sprouted mung beans and a special vegetarian pilaf made from a mixture of rice and unshelled mung beans are especially popular.
By the way, as you already understand, mung beans can be consumed not only whole, but also shelled. Indian cuisine even has a special dish made from shelled mung beans - dhal. In fact, you can make anything from shelled mung beans, including delicious pastes and even desserts.
Golden beans are also used in another form - for the production of noodles, as a gelling element. But that's a completely different story...
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Mung beans: beneficial properties for slimness
13 March 2014One commentRecently, in nutrition there has been a trend “back to nature”, when chemicals are replaced with natural products, such as mung bean. What beneficial properties does mung bean have and how does it help you lose weight?
Those who have relatives living in Central Asia have often heard about such products as mung bean porridge and mung bean cereal. But not everyone knows about what mung bean does for the benefit of a woman’s figure! You can read about how to lose weight with this product here.
A little about Masha
Recently, products that have been used in other parts of the world for thousands of years have become increasingly popular in Russia. Thus, the Japanese method of fermenting food and products obtained in this way (for example, miso paste) are firmly included in the diet of those losing weight and those who strive for a healthy lifestyle. A new trend is mung beans, also known as mung beans or simply mung beans.
They are the most valuable plant from the legume family. Today, dozens of varieties are cultivated, and the total number of years during which people have cultivated this plant reaches 6,000 years! Central Asia is mistakenly considered to be the birthplace of mung bean, although in fact mung bean was first grown in India.
However, it was in Central Asia that it became most popular, and it was from countries such as Uzbekistan that it came to our homeland. Today, it is sold in many stores, as well as in markets, along with other types of legumes: lentils, peas, beans, hummus, etc. It is believed that mung bean seeds purchased in the store are perfect for sprouting them at home . This is because they are not subjected to mechanical and chemical influence during industrial processing.
Health benefits of mung bean
All nutritionists and doctors know the general health properties of cereals such as mung bean. Mung bean multiplies its beneficial properties many times over when consumed soaked. It is also known that mung bean sprouts are powerful energy batteries for our body - they contain many valuable complex carbohydrates.
When the body digests, it expends a lot of energy, so weight gradually decreases. It is known that mung bean cereal has a powerful anti-inflammatory and wound-healing effect, so it is effective during the rehabilitation period. In addition, mung bean porridge is very useful for those suffering from colds and flu; it helps relieve fever and unpleasant symptoms.
It is also important that mung bean products relieve tension and reduce stress. This should be taken into account by those who work night shifts, spend a lot of time in an unnerving group, and are also preparing to pass exams or important projects.
Mash gives slimness
So, now we will talk about the most delicious thing - about rapid weight loss and fat burning. Mung bean is a valuable low-calorie product, which at the same time gives the body a lot of clean energy. It is called “complex carbohydrates” - as mentioned above, the body spends energy from fat reserves to process them.
It is known that by eating mung beans regularly, you can lose 3-5 kg monthly (of course, following a daily diet of 1600-1800 kcal). Mung bean is also distinguished by a large number of valuable microelements. And the most valuable of them all is phosphorus. It strengthens memory and promotes better retention of information.
It also strengthens bone tissue and helps reduce nervous tension. Another tool for slimming is fiber, which helps cleanse the intestines of waste and toxins and improve overall digestion. But it is known that losing weight will be much more effective if you solve all problems with digestion. Another weight loss bonus of mung bean is the presence of a huge amount of vegetable protein. It helps improve metabolism, as well as increase the presence of muscle tissue in the body and reduce the amount of fat.
Beauty recipes with mung bean
Mung bean can be prepared in different ways, but all experts say one thing: before proceeding directly to preparing the dish, you should keep the mung bean in cold water overnight. To prepare dietary soup, mung beans should be soaked for about 12 hours. For stewing and cooking with low-fat meat - for 10 hours. If the mung bean grains are very young, then you can soak them for an hour or two, no more. For preparing salads and side dishes - for 6-7 hours.
In general, if you want the cereal to have a particularly tender and delicate taste, you need to leave it to soak in cold, almost ice-cold water overnight. Many people include mung bean recipes on their list. To make an appetizing dietary mung bean risotto, you need to take one glass of cereal, 1 large carrot, half an onion (but you can take leek instead, about 70 g), 200 g of minced veal. You will also need paprika (to taste), 1/2 cup basmati rice or jasmine.
The mung bean is pre-soaked for about 3 hours so that it later becomes softer. The minced meat is fried in a Teflon frying pan with a minimal addition of olive oil, grated carrots and blanched onions are added there, paprika is poured with water. After 10 minutes of stewing, add mung beans, cooked with rice until almost ready (they should squeak in your teeth).
At the end of preparing the dietary risotto, add sea salt and your favorite seasonings. The most suitable would be tarragon. Sprouted mung bean sprouts are good to use in various salads. If you add pieces of fresh fruit (apples, persimmons, Chinese pears), some chopped walnuts and grated carrots, and pour lemon juice on top, you will get a wonderful spring salad for weight loss.
Mung beans are also good to use in puff pastries (sometimes you can slightly dilute your diet with safe baked goods). The dough is ready-made, and the mung bean filling is made together with rice and spices, although you can add nuts and honey instead of salt and spices.
Today’s article will be devoted to an extremely important, in my opinion, product for health – Masha (mung bean).
Even when I decided that I was not yet ready to remain on a raw food diet all the time, I began to germinate mung beans further. It has become one of the main and popular components of my daily diet. In addition to the sprouts themselves, which we add to salads or smoothies, mung beans make dishes that are excellent in their taste and nutritional characteristics. But most often we eat sprouts to get maximum health benefits.
Mung beans (mung beans, golden beans) come from India. This is a leguminous crop, which is a relative of beans. Mung bean has a round shape, small size and a characteristic green color, the shades of which may vary slightly depending on the variety of mung bean. Mung beans are also called mung beans. Moong is the Hindi name for masha. Mung bean is one of the main products in the cuisine of the countries of the Asian region, Japan, China and Korea. In these countries, mung bean has the same value as bread in Russia. On our last trip to India, we saw firsthand how Indians treat this culture - they add it to a huge number of dishes. In Western countries, mung bean is not so popular and is used mainly for preparing vegetarian and raw food dishes. In the vegetarian community, there are a large number of recipes that use mung bean in a variety of forms. For people who care about their health and nutrition, mung bean is a familiar part of the diet. Sprouted mung bean is especially useful.
Composition of mung beans
Full composition of mung bean per 100g:
Vitamins: B1 - 0.05 mg, B2 - 0.1 mg, B4 - 9.9 mg, B5 - 0.24 mg, B6 - 0.05 mg, B9 – 29 µg, C - 11.4 mg, E - 0.07 mg, K - 22.7 µg, PP - 4, 0836 mg.
Microelements: iron - 0.65 mg, manganese - 0.14 mg, copper - 0.12 mg, selenium - 0.6 mg, zinc - 0.47 mg.
Macroelements: calcium - 192 mg, magnesium - 174 mg, sodium - 40 mg, potassium - 1000 mg, phosphorus - 358 mg.
Nutritional value: proteins - 23.5g, fats - 2g, carbohydrates - 46g, dietary fiber - 11.1g, water - 14g, mono- and disaccharides - 3.6g, starch - 42.4g, ash - 3.5g.
The calorie content of mung bean is 300 kcal.
Beneficial properties of mung beans
Mung bean is a product with negative calorie content. Therefore, it will be an ideal component for all kinds of diets whose goal is weight loss. Losing weight with mung bean is very easy. Mung is a very filling product and the feeling of fullness lasts for a long time.
Mung bean, thanks to the dietary fiber it contains, perfectly cleanses the intestines, which improves the intestinal microflora and increases the ability of its walls to absorb beneficial substances coming from food. This leads to the fact that food will be absorbed more fully and, therefore, less will be required. This process leads to a decrease in food consumption, and, as a result, to normalization of weight. Mung bean helps people who are overweight to lose weight.
Mung bean contains a high level of protein, and the efficiency of its absorption by the body is several times higher than the efficiency of absorption of protein contained in products of animal origin. Thanks to this property, mung bean is an excellent meat substitute.
Mung bean is a natural antioxidant and has a beneficial effect on the condition of the skin, hair and nails, starting the process of regeneration and rejuvenation.
Mung bean has antiseptic properties, which helps the body cope with various diseases caused by germs and viruses. Eating mung bean sprouts helps not to get sick during infectious outbreaks (flu, ARVI, etc.).
Mung bean lowers the level of bad cholesterol in the blood.
Mung bean is a powerful detoxifying agent for the body. Mung has a beneficial effect in case of poisoning. When consumed regularly, it cleanses the body, removing waste, toxins and heavy metal salts.
Mung bean is a product with a low glycemic index. Mung harmonizes blood sugar levels, which makes it an indispensable product that should be included in the diet of people suffering from diabetes.
Scientific studies have proven the properties of mung bean to fight malignant and benign tumors. People suffering from cancer should definitely introduce mung bean (ideally its sprouts) into their diet.
Benefits of masha for men
Mung bean increases the stamina of the male physical body by increasing muscle strength. This property is indispensable for men involved in various sports.
Benefits of masha for women
Mash normalizes and maintains hormonal levels in women during menopause. Mung is an excellent food to eat during pregnancy. The beneficial substances contained in mung bean have a beneficial effect on the formation of the fetus, significantly increasing the immunity of the unborn child. During feeding, it makes the taste of milk more pleasant. Mung bean sprouts will be an ideal first feeding option.
Harm of mung beans - contraindications
Mung bean should not be consumed by people with insufficient intestinal motility.
Due to the large amount of fiber contained in mung bean, if mung bean is consumed excessively, it can cause flatulence and difficult and painful digestion (dyspepsia). People with stomach problems (acute forms of gastritis and stomach ulcers) should pay attention to this.
Mung bean should also not be consumed by people who have an individual intolerance to it.
Methods of using mung beans in cooking
In cooking, mung bean is used in all dishes: in various soups, side dishes and salads.
To get the maximum benefit from this unique product, you should eat mung bean sprouts. Mung bean is the easiest crop to germinate, even for someone who has never sprouted seeds. Mungbean sprouts can be obtained in the usual manual way by soaking it for 3-4 hours and then placing it on wet gauze, or use a hydroponic seed germinator. For example, you can take the simplest and most budget-friendly version of such a germinator - “Health Treasure,” which I already wrote about earlier. The article also provides detailed instructions for germination.
As I wrote above, I personally use mung bean sprouts as part of smoothies, which I drink in the morning on an empty stomach. Here is the approximate composition of my favorite morning smoothie:
- 40-50g mung bean sprouts,
- 30-40g spinach leaves,
- one pineapple wheel about 1.5 cm thick,
- approximately 30-40g of frozen cranberries and raspberries,
- 2 heaped teaspoons of spirulina,
- 4 pieces of ice. Ice is required, because... the temperature of the churned mass should not exceed 25-30g, so as not to lose vitamins when heated.
If anyone is interested, I use a professional blender for smoothies - L’equip BS7 Quattro.
Sometimes we eat mung bean as part of green salads. Here, recipe variations can be very different.
Mash - good to know
- Mash is an ideal product for people involved in various sports, especially strength sports. Due to its high protein content, which has a high absorption efficiency, it will be an excellent addition to the diet of people involved, for example, in weightlifting, powerlifting, bodybuilding or fitness. Mung bean is simply beyond competition compared to protein sports nutrition. And thanks to the essential natural amino acids it contains, which athletes usually get from commercial chemical supplements, it will make the process of protein absorption by the body very high, which will have a beneficial effect on the quality of muscle mass. This point was confirmed by me personally during the years when I was actively involved in bodybuilding. The effect of eating mung bean sprouts is simply amazing. Athletes, take note of this, and be sure to try introducing mung bean sprouts into your training diet.
Women during pregnancy Very It is useful to eat mung bean sprouts. As was written above, this will have a positive effect on both the body of the expectant mother and the immunity of the unborn child. The most ideal option for taking mung bean in this case would be the juice from its sprouts. The juice should be consumed in the morning on an empty stomach half an hour before meals, or also on an empty stomach an hour before bedtime. Quantity - around 150ml. To obtain juice from mung bean sprouts, you will need a screw juicer. It will be very difficult to squeeze juice out of sprouts with a conventional centrifugal juicer - the efficiency will be extremely low. High-quality single-screw juicers can now be purchased without any problems. The prices are not low, but it's worth it. If funds allow, it is better to purchase a twin-screw juicer. For example, Green Star Elite from Tribest is the best juicer that is currently available in the market. I did a detailed review of juicers in the article “Deep cleansing of the body - part 1: how to make lemonade correctly.” To obtain juice, a more budget option will be quite sufficient - the Tribest “Slowstar SW-2000” single-screw juicer, which costs significantly less than the “Green Star Elite”.
Masha price
Mung beans are best purchased from online stores for vegetarians and raw foodists. In them, mung bean is always sold in unprocessed form - it germinates perfectly and contains maximum benefits. Mung bean, which is sold in regular stores, most often has undergone some kind of processing (usually heat), and the benefits of such grains will be much lower. I tried to germinate both unprocessed mung beans purchased at one of the vegetarian stores and mung beans purchased at a regular store. There is a difference. Unprocessed mung bean germinates much faster and has a very pleasant taste. Store-bought mung beans often contain inactive grains that have dried out so much that you can simply break your teeth on them (I once found myself in this situation). The taste characteristics are much inferior to unprocessed mung bean.
The cost of mung bean in specialized vegetarian stores is around 120-140 rubles per 500g. The price of processed mung bean in regular stores is about the same.
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Discussion: 6 comments
I have a question that I haven't found the answer to anywhere. You write “Due to the high protein content...” This is where it’s not clear. The high amount of protein in mung bean is found in raw mung bean because... hard, but after cooking there is 23 grams of protein per 100 grams. Masha (approximately) remains about 7 grams. This is negligible + layering. Then write in finished form how much protein it contains. None of the athletes will chew it raw. Then how much is in sprouted?
Answer
Thank you for such a useful article 🙏 Very necessary information and, as always, on time. I got acquainted with mung bean in India, where in some supermarkets you can even buy already sprouted mung bean, which is what I did until I tried to germinate it at home) As it turned out, it’s quite easy)
Answer
Sergey, we, too, in Primorye thought that we didn’t have it - however, look for it and you will find it. Ivan tea grows well in places where it was burned - like a weed, filling entire clearings.
Mash is sold in our markets for 200 rubles per kg from the Uzbeks. It's a pity you didn't write how to germinate.
Answer
What are mung bean sprouts? Features of composition and calorie content. What is the benefit of the product, can it cause harm? Recipes with mung bean sprouts.
The content of the article:
Mung bean sprouts are the sprouted grains of a plant from the legume family, also known as mung beans. The culture came from India, but today it is most often found in Chinese cuisine. In addition, it is popular in Turkmenistan, Tajikistan, Uzbekistan, Japan, Korea, and, of course, in its homeland - India. Many uses have been found for mung beans in cooking. Of course, it is eaten in its pure form as porridge and used as a component of various kinds of hearty soups and stews. But beans are also used to make various filling pastes for vegetarian dishes, including sweet ones, they are ground into flour, which is then used to prepare the Chinese noodles “funchoza” that we already know today, and they find many more interesting uses. As for the sprouts themselves, they are used in the kitchen mainly as an ingredient in fresh salads to add a touch of originality and increase energy value. However, taste and the ability to make a dish more filling are not the main advantages of mung bean sprouts. The exceptional benefits of sprouts are the reason why they should appear in your kitchen.
Composition and calorie content of mung bean sprouts
Sprouted mung beans are a low-calorie product, so they have a place even in the diet.
Calorie content of mung bean sprouts is 30 kcal per 100 grams, of which:
- Proteins - 3.04 g;
- Fats - 0.18;
- Carbohydrates - 4.14 g;
- Dietary fiber - 1.8 g;
- Ash - 0.44 g;
- Water - 90.4 g.
Minerals per 100 g:
- Potassium - 149 mg;
- Calcium - 13 mg;
- Magnesium - 21 mg;
- Sodium - 6 mg;
- Phosphorus - 54 mg;
- Iron -0.91 mg;
- Manganese - 0.19 mg;
- Copper - 0.16 mg;
- Selenium - 0.6 mcg;
- Zinc - 0.41 mg.
- Vitamin A, Retinol - 1 mcg;
- Alpha carotene - 6 mcg;
- Beta Carotene - 6 mcg;
- Beta Cryptoxanthin - 6 mcg;
- Vitamin B1 - 0.08 mg;
- Vitamin B2 - 0.12 mg;
- Vitamin B4 - 14.4 mg;
- Vitamin B5 - 0.38 mg;
- Vitamin B6 - 0.09 mg;
- Vitamin B9 - 61 mcg;
- Vitamin C - 13.2 mg;
- Vitamin E - 0.1 mg;
- Vitamin K - 33 mcg;
- Vitamin RR, NE - 1.37 mg.
- Saturated - 0.05 g;
- Monounsaturated - 0.02 g;
- Polyunsaturated - 0.06.
- Arginine - 0.2 g;
- Valine - 0.13 g;
- Histidine - 0.07 g;
- Isoleucine - 0.13 g;
- Leucine - 0.18 g;
- Lysine - 0.17 g;
- Methionine - 0.03 g;
- Methionine+Cysteine - 0.05 g;
- Threonine - 0.08 g;
- Tryptophan - 0.04 g;
- Phenylalanine - 0.12 g;
- Phenylalanine + Tyrosine - 0.17 g.
In addition, one more key feature of the composition of the sprouts should be noted. We all know that beans themselves are a heavy food and not suitable for everyone. This is due to the fact that unsprouted grain contains so-called enzyme inhibitors - special elements that prevent premature germination of the seed. These same inhibitors, once in the human body, introduce certain difficulties into the digestion processes, which can even lead to bloating and indigestion. However, if the mung bean is sprouted, then in the process of breaking through the sprout the enzymes will destroy themselves and the bean will turn into an easy to digest, but at the same time protein-rich product. This feature makes mung sprouts absolutely indispensable in a vegetarian diet.
Beneficial properties of mung bean sprouts
However, easy absorption is not the main and not the only benefit that a product can bring to the body. The rich vitamin and mineral complex provides a comprehensive beneficial effect on the body; it is not for nothing that mung bean is actively used in Ayurvedic practice.
Let's look at the benefits of mung bean sprouts in more detail:
- Beneficial effect on the digestive system. Sprouts are rich in fiber, which normalizes intestinal motility and promotes better absorption of beneficial substances and rapid elimination of harmful ones. Regular consumption of sprouts is an excellent prevention of constipation.
- Normalization of metabolism and assistance in weight loss. In Chinese medicine, mung bean has been used since ancient times to cleanse the body. The product helps normalize metabolism, not only by improving intestinal function, its unique detox abilities help even with poisoning. Mung effectively removes heavy metal salts and other aggressive components from the body. It is also able to satiate for a long time and reduce cravings for sweets, which, by the way, makes sprouts indispensable for weight loss.
- Antioxidant effect. The plant contains antioxidant elements - substances that can resist excessive levels of free radicals, which in turn prevents the development of cancer processes and premature aging. There are studies confirming the effectiveness of mung bean in the fight against tumors, both benign and malignant. Mung bean demonstrates particular effectiveness in the fight against breast cancer.
- Prevention and therapy of inflammatory processes. Mung bean is a good natural antibiotic, which means it copes well with emerging and existing inflammatory processes caused by the activity of pathogenic bacteria. Regular consumption of sprouts during flu epidemics is likely to save you from illness.
- Improving the functioning of the cardiovascular system. There is also a positive effect of the product on cardiovascular activity - it reduces the level of bad cholesterol, stabilizes blood pressure, and increases the elasticity of blood vessels, including large arteries and veins.
- Prevention and treatment of diabetes mellitus. Sprouts have a low glycemic index, which helps normalize blood sugar levels. This ability is useful both in the prevention of diabetes and in the fight against it.
- Increased stamina. The product has a good effect on endurance, which is especially important for men. Sprouts help in building muscle mass and relieve fatigue.
- Normalization of hormonal levels. A particular benefit for women with regular consumption of mung beans lies in the beneficial effect on hormonal levels and their disruptions during menopause. In addition, the product helps fight unpleasant symptoms of menopause, including psychological ones.
- Beneficial effect on the fetus. Mung bean plays an important role in the diet of a pregnant woman; it contributes to the development of strong immunity in the unborn child. It is also noted that the product improves the taste of breast milk.
- Improved skin condition. Mung bean contains phytoestrogens that stimulate the production of hyaluronic acid, collagen and elastin, resulting in more youthful, toned and healthy skin.
As you can see, mung bean sprouts, which are unsightly at first glance, contain enormous benefits, and everyone who cares about their health and understands the simple principle “You are what you eat” is simply obliged to make them part of their diet.
Contraindications and harm of mung bean sprouts
However, before you start actively eating sprouts, you need to make sure that you are not subject to contraindications of the product.
Mung bean sprouts can cause harm in the presence of acute and/or chronic diseases of the digestive system. Generally speaking, there is no strict prohibition, but it is still better to consult with your doctor before introducing the product into your diet. The source of trouble in this case can be a large amount of fiber, which is useful for a healthy body, but gives an unpredictable result in the presence of a pathology of one kind or another.
In addition, the product should be introduced into the diet of allergy sufferers with caution and gradually. Individual intolerance to mung bean components is a practice, although rare, but existing.
It is also worth noting that it is important to observe moderation - excessive consumption of the product can provoke an eating disorder even in a healthy person. The daily intake should not exceed 3 tablespoons per day.
How to germinate mung beans?
Unfortunately, it is not so easy to find mung bean sprouts on the shelves of our stores. However, this is not a big problem, because germinating beans is not at all difficult. Let’s say more, it’s better to do it yourself and eat a healthy product fresh than to buy sprouts that have lain on the shelves for an unknown amount of time.
So, let's figure out step by step how to germinate mung beans at home:
- Sort the mung beans carefully, leaving only good beans.
- Place them in a wide container, preferably with the beans in one row, so they will germinate evenly.
- Fill the mung bean with water at room temperature and close the lid; it is advisable to make holes in it so that you can change the water without any problems.
- It is advisable to change the water every 2-3 hours - drain, rinse the beans and refill.
Note! For germination, you need to use fresh and high-quality mung beans, so it is advisable to buy beans from a proven, reliable place.
Recipes for dishes with mung bean sprouts
At the beginning of the article, we already said that mung bean has many uses in cooking, but if we talk about the sprouts themselves, then, at first glance, the field for creativity is not so great. However, this is only at first glance. Of course, sprouts are mainly used as an ingredient in one salad or another, but you can just as well add them to a ready-made soup or vegetable stew. In addition, they can be put into smoothies, used as a “filling” on a healthy sandwich, or even ground into minced meat and made into hearty patties. In general, as you can see, it would be a fantasy.
Let's look at several options for using mung bean sprouts in recipes:
- Asian salad. Peel a small zucchini (1 piece) and carrots (1 piece), cut them into thin slices using a vegetable peeler. Wash the spinach (30 grams) and, if necessary, tear it with your hands. Prepare the sauce: mix ginger root (2 cm), grated on a fine grater, soy sauce (2 tablespoons), melted honey (1 teaspoon), olive oil (2 tablespoons) and vinegar 6% (1 tablespoon). Lightly dry sesame seeds (1 tablespoon) in a frying pan. Mix all the ingredients, pour in the sauce and add the sprouts (2 tablespoons). By the way, if you are not a fan of completely raw food, slices of zucchini and carrots can be placed in boiling water for 1-2 minutes - they will become soft, but still pleasantly crunchy.
- Sprouted mung bean cutlets. Pass the sprouts (1 cup) through a meat grinder or grind in a powerful blender. Boil rice (70 grams) and do the same with it. Mix rice and mung beans. Fry the spices cumin, coriander, asfoetida (1 teaspoon each) in a frying pan for a couple of minutes, add grated carrots (1 piece), simmer for 5 minutes. Combine carrots with spices with mung bean and rice. The minced meat is ready, all that remains is to salt it to taste and add finely chopped herbs to it if desired. If you are a raw foodist, you can form cutlets and eat them immediately, otherwise fry them in a pan or steam them.
- "Green" hearty smoothie. Pour water (500 ml) into a blender, add a large handful of your favorite greens (spinach has the most neutral taste), add bananas (2 pieces), mung bean sprouts (2 tablespoons), dates (5 pieces). Whip the cocktail until creamy. By the way, this smoothie is an excellent protein shake and can easily replace various “chemical proteins”.
- Tomato soup. In a blender, beat the tomatoes (3 pieces), put them in a saucepan and bring to a boil, add grated carrots (1 piece) and garlic (2 cloves) - they can be pre-passivated in a frying pan. Cook for 15-20 minutes, then add mung bean sprouts (100 grams), herbs, salt and spices to taste. As needed, dilute the soup with water, any broth or vegetable milk.
- Healthy cupcake. Mix rye flour (1 cup) with coconut oil (3 tablespoons), water (100 ml), salt and sugar to taste. Pour half the dough into the mold, add the filling from mung bean sprouts (100 grams) and finely chopped apples (2 pieces). Pour the remaining dough on top and put the cake in the oven for half an hour (temperature 170 degrees).
Due to the fact that mung bean sprouts contain high nutritional value, but are also easily digestible, they are often recommended to people during the recovery period after a long illness.
The maximum benefit comes from sprouts whose size does not exceed one centimeter.
You can store sprouted mung bean for no more than 5 days in the refrigerator in a container with a tightly closed lid.
Fresh mung bean sprouts taste very similar to fresh green peas - they are juicy, tender and sweet.
Mung bean is very popular in the cosmetics industry because it contains a unique coenzyme, which not only prevents skin aging, but also eliminates age spots, existing shallow wrinkles and sagging.
What mung bean sprouts look like - look at the video:
Mung bean sprouts are a very healthy product. Many believe that this is another tribute to the fashion for healthier eating, but mung beans are an ancient culture, and in many countries, from time immemorial, their benefits have been known and actively consumed. Today, bean sprouts have made a triumphant return, and it’s time to introduce them into your diet, especially since in the culinary field they open up considerable scope for imagination. However, before studying recipes, make sure that you do not have contraindications for the product.
Mung) is a plant of the Legume family, which is a source of easily digestible protein, phytoestrogens and protease inhibitors. The birthplace of culture is India. Today it grows in Southeast Asia, Uzbekistan, Korea, Japan, China, and Turkmenistan. Harvest occurs in June and November.
The beans are small, oval-shaped, green in color. Used in cooking as a side dish. Mung beans are eaten whole or starch is extracted from them, on the basis of which noodles are made. In addition, beans are used to prepare pureed soups, salads, creams, and snacks.
Mung bean is a high-calorie product (323 calories per 100 grams), very beneficial for women's health. It maintains hormonal levels (which is especially important during menopause) and inhibits the development of breast cancer. In addition, mung beans improve memory and vision, strengthen joints and bones, fight allergies and asthma, and have a beneficial effect on the nervous system.
Mash is extremely popular in the cosmetics industry. The beans contain a coenzyme, which stops age-related changes in appearance: the appearance of age spots, wrinkles, sagging.
Benefits and harms
Mung bean has diuretic, antiseptic, and detoxifying properties. Interestingly, in ancient China, healers used “miracle beans” to cleanse the body.
Advantages:
- reduces pores, nourishes, softens, brightens the skin (as a mask);
- strengthens the immune system;
- stimulates mental activity;
- increases visual acuity;
- stabilizes;
- fights tumors (protease inhibitors);
- improves hormonal levels and the psychological state of a woman during menopause, fights hot flashes (phytoestrogens);
- normalizes blood pressure and blood levels;
- absorbs toxins, excess fat;
- increases the flexibility of arteries and veins;
- stimulates the production of collagen, elastin, hyaluronic acid, which give the skin a young, healthy, toned appearance (phytoestrogens);
- increases performance;
- regulates body temperature, thereby preventing heat stroke;
- normalizes metabolism;
- Helps curb hunger and reduces cravings for sweets.
Dr. Wang Haichao found that mung bean extract prevents sepsis. According to the experiment conducted (on mice), it was confirmed that the survival rate of the group receiving mung bean extract was 70%, relative to the control group, in which it did not exceed 30%.
Mung beans are an alternative source of protein among plant-based foods. Interestingly, 100 grams of mung bean contains 23.5 grams of proteins, and beef tenderloin - 18.6 grams, 17.83 grams, boiled - 22.6 grams, raw eggs - 12.6 grams. Therefore, you can replace meat with mung bean 2-3 times a week, this will reduce the load on the digestive tract.
Legumes are a dietary product that is especially useful for diabetics, vegetarians, athletes, people with excess weight, heart problems and metabolism.
Contraindications:
- product intolerance;
- poor intestinal motility;
- diseases of the digestive system.
Excessive use may result in flatulence and dispersion.
Chemical composition
Mung bean contains valuable vegetable protein, fiber, vitamins, minerals, protease inhibitors, and phytoestrogens, which can fully replace meat.
Sprouted beans provide the greatest value for humans, since the concentration of nutrients in them increases by 1.5 - 5 times.
| Name | Nutrient content per 100 grams of product, milligrams |
|---|---|
| Vitamins | |
| 9,0 | |
| 4,8 | |
| 1,91 | |
| 0,621 | |
| 0,51 | |
| 0,382 | |
| 0,233 | |
| 2,3 | |
| 0,140 | |
| 1246 | |
| 367 | |
| 189 | |
| 132 | |
| 41 | |
| 6,74 | |
| 2,68 | |
| 1,035 | |
Mung bean is eaten boiled and sprouted. When consumed regularly, beans speed up the recovery of patients suffering from infectious and inflammatory diseases (laryngitis, sinusitis, tracheitis, bronchitis, rhinitis).
The taste of mung bean resembles with notes of nut. Goes well with spinach, peas, chickpeas. In India, beans are used to prepare a national dish - thick mashkhurd. In addition, mung beans make hearty casseroles, snack pies, vegetable cutlets, stews, and puree soups.
Cooking methods
Mung beans are widely used in Asian cooking in boiled form. Mung bean is consumed unpeeled, shelled, both whole and chopped. Starch is extracted from beans, which is used to produce pasta, jelly, ice cream, drinks, and creams. In Uzbek cuisine, vegetarian pilaf (“mash-khurda” or “mash-kichiri”) is prepared from unrefined mung bean and rice. Beans in combination with chicken, beef, seafood, sauces, and vegetables create hearty, tasty salads.
Deep-fried mung bean is a traditional oriental snack.
How to cook beans?
- Rinse the cereal under cold water.
- Soak for 2 hours (or overnight). The longer the beans soak in moisture, the softer they will be in the finished dish and the less time it will take to cook.
- Place the cereal on the fire (at the rate of 1 part mung bean to 2.5 parts water), cook for half an hour over low heat. The porridge is salted 10 minutes before the end of cooking. To improve the taste, you can add butter or sunflower oil, sautéed onions, mushrooms, hot spices (asafetida, curry, chili powder, coriander, garam masala) to mung beans.
How to sprout beans?
First of all, it is worth noting that sprouted crops represent a powerful energy resource.
The nutritional value of such products increases by 2–10 times. Sprouting increases the concentration of biologically active substances in the product and reduces the amount of phytates that interfere with their absorption.
Beans with sprouts can be eaten raw or heat-treated: fried in oil. Growth requires special conditions, which involve alternating regimes of light and darkness. Sprouts appear within 3 to 5 days and are ready for consumption within a week. Provided that they are in the light 4 hours a day, the rest of the time in the dark.
So, before sprouting, rinse, sort the beans, get rid of broken grains and debris. Soak them in water overnight. In the morning, rinse the moong, place it in a glass jar, cover it with gauze, and tie it with a rubber band. After this, turn the container with the beans over and place it in a plate of water at an angle of 45 degrees. The grains must be saturated with moisture. The next step is to put the beans in a dark room. As it dries, rinse in the same way.
It is recommended to eat mung bean when the size of the bean with sprout is at least 1 centimeter. It is in this form that the beneficial properties of the product are fully revealed. However, do not delay germination, otherwise instead of fresh young white-yellow shoots you will get brown, tasteless sprouts. It is better to eat sprouted mung bean immediately; the maximum shelf life is 2 days in the refrigerator, in gauze.
Green bean skins contain natural plant fiber that improves digestion, so do not peel them before consuming the product.
Interestingly, the content of vitamin C in sprouts increases 7 times compared to seeds (and amounts to 42.4 milligrams), 5 times (on the fifth day of cultivation it amounts to 517 milligrams), fiber - by 1/3 (reaches 8 ,9 %).
The active components of mung bean seedlings activate the production of hemoglobin, participate in the construction of phosphatases, carry a powerful charge of energy, relieve stress, have antimicrobial activity, and normalize metabolism. Legume sprouts help in the fight against arthritis, asthma, allergies, atherosclerosis, diabetes, menopause, and hypertension. In Chinese medicine, they are used as a cooling food that cools the body, cleanses the skin, and prevents ARVI diseases.
Any mung bean seeds are suitable for germination, since they are not subjected to heat or chemical treatment. The main condition is that the grains should not be dark or wrinkled.
Recipes
"Dal"
Ingredients:
- mung bean – 200 grams;
- butter – 50 grams;
- fresh grated – 5 grams;
- cinnamon – 1 stick;
- – 7.5 grams;
- water – 1.9 liters;
- – 2 slices;
- red pepper – 2 pods;
- bay leaf – 2 pieces;
- turmeric – 5 grams;
- vegetables – 275 grams;
- salt.
Cooking principle:
- Pour water into a saucepan and bring to a boil. Add bay leaf and cinnamon.
- Add mung bean to boiling water and cook for 20 minutes over low heat.
- Peel the vegetables, chop finely, mix with butter and turmeric. Place the resulting mass in the mash. Cook until the beans are soft. If the consistency of the soup is too thick, add a little water.
- Heat a frying pan, fry dried red pepper and cumin seeds in oil, when they darken, add garlic and grated ginger.
- Pour the seasonings into the dal and cook for 5 minutes.
- Add to dish before serving.
"Mashkhurda"
Ingredients:
- round grain rice – 200 grams;
- lamb fat – 100 grams;
- carrots – 2 pieces;
- tomatoes – 3 pieces;
- mung bean – 200 grams;
- whole barberry – 15 grams;
- cilantro – 4 sprigs;
- boiled water – 3 liters;
- beef bones – 400 grams;
- lamb pulp – 400 grams;
- vegetable oil – 60 milliliters;
- onions – 2 heads;
- a mixture of red hot pepper, cumin seeds and coriander – 15 grams;
- salt.
Cooking principle:
- Cut fat and meat into small pieces.
- Peel the onions and carrots. Cut into strips.
- Scald the tomatoes with boiling water, remove the skin and chop.
- Rinse the mung bean and rice under water and place in a sieve. Do not mix grains with each other.
- Heat the oil in a cauldron, fry the meat and bones over high heat until a brown crust appears.
- Add the fat (it should become slightly transparent), then the onions (until a yellowish tint appears), and the tomatoes. Add barberry and spice mixture. Cook for 5 minutes.
- Place the carrots in a cauldron, add mung bean, pour in water. Bring the contents to a boil, turn down the heat, and cook under a closed lid for at least half an hour. Cook the dish until the beans burst.
- Add bay leaf and rice to the contents. Cook for another 25 minutes, add salt. After cooking, leave the dish on the stove for 20 minutes.
- Serve mashkhurd with katyk or thick yogurt. Garnish with cilantro and basil.
It is interesting that in Uzbek stir-fry soups, spices are added at the stewing stage. They are often introduced after adding vegetables (in particular, tomatoes), when they actively release juice.
Conclusion
Mung bean is a golden bean used to eliminate food poisoning, inflammation (tracheitis, laryngitis, sinusitis, rhinitis, bronchitis), acne, dermatitis. An extract from dry beans tightens pores, cleanses, softens and nourishes the skin, and also supports a woman’s body during the period of hormonal changes (menopause). Mung bean protects against free radicals, stimulates intercellular processes, removes dullness of the dermis, and treats shallow wounds.
Mung beans are widely used in cooking. They are used to make sauces, pasta, soups, side dishes, snacks, pancake fillings, and salads. Mung bean is stewed, boiled, fried or served sprouted. Pairs well with meat dishes, seafood and vegetables (vegetarian pilaf, risotto, dal, mashkhurda).
Eating beans daily reduces cholesterol levels by 19%.
To increase the concentration of nutrients, mung beans are soaked and germinated for 5 days. Seedlings enrich the body with easily digestible protein, slow carbohydrates, healthy fats, zinc, calcium, phosphorus, potassium, iron, E, C, K, PP. Sprouted beans relieve nervous tension, activate metabolic processes, normalize blood pressure, and resist the growth of malignant tumors.
In addition, mung bean intake should be limited to nursing mothers, pregnant women and children under 6 years of age.
When mung bean is sprouted, all the beneficial qualities of this golden bean are not only preserved, but also multiplied. Sprouts enrich the body with a large amount of easily digestible protein (46-50%). They are a source of useful amino acids, slow carbohydrates, glucose, fats, vitamins PP, A, C, E, K, group B (1,2,3,6,9).
Vitamin C in sprouts increases to 42.4 mg compared to seeds (6.3 mg). Fiber during germination increases from 6.9% to 8.9%. The content of antioxidants in sprouts increases 5.1 times and by the fifth day of cultivation is 517 mg. Mineral compounds are presented in the form of phosphorus, potassium, iron, copper, zinc, calcium.
How mung bean sprouts affect the body
Forgiven mung beans promote the activation of metabolic processes, have an antimicrobial effect, relieve nervous tension, increase immunity, and are a preventive measure during mass flu and ARVI diseases. They reduce the level of sugar, cholesterol and carcinogenic accumulations, reduce the risk of atherosclerosis, heart attack, stroke, normalize blood pressure, and prevent cancer.
They have a weak diuretic effect and regulate acidity. Sprouts promote the production of hemoglobin and enrich cells with oxygen. They are beneficial for the digestive system, mucous membranes and skin.
How to choose correctly
Mung beans can be bought in a store; on the market, all of them will be suitable for germination, since they are never subjected to chemical or heat treatment during production. Upon visual inspection there should be no dark or wrinkled seeds. It is worth paying attention to the expiration date. In supermarkets, sprouts are often sold under the name "soybean sprouts".
Storage methods
Sprouts will keep in the refrigerator for up to 5 days. It should be borne in mind that the volume increases daily and for germination you need to take no more than 3-4 tablespoons of seeds.
What does it go with in cooking?
Mung bean sprouts are juicy and have a pleasant hazelnut flavor. They are considered to be of high quality on days 2-4, when the sprouts reach 1.5-2 cm. They are well suited for independent use, and you can also prepare a variety of dishes with them. They are actively used for preparing vegetable salads, added to stewed vegetables, fried mushrooms, and often serve as a replacement for green peas.
Raw foodists prepare cold pea soup: mung beans and ripe ones are ground in a blender, sprinkled with whole sprouts, green onions and herbs and spices.
Pairs well with chicken, meat, unsweetened fruits, and spicy herbs. Various sauces are used for dressing. Classic recipe: sprouts roasted with garlic, ginger, green onions and smoked fish.
Healthy combination of products
For vegetarians and lovers of proper nutrition, mung bean sprouts are a valuable product, a source of proteins and useful elements. This is an excellent addition to salads, an independent dish and a light dietary side dish. Sprouted mung bean is popular for preparing vegetable pilaf and added to stewed vegetables.
Useful combinations: tomato, radish, cilantro, garlic, coriander, leafy greens, celery stalk, lime, carrots, cucumber, cabbage, horseradish. Lemon juice, olive and sesame oils work well for salad dressings.
Contraindications
Caution in case of gastrointestinal diseases, sluggish intestinal motility. In large proportions it can cause metabolism.
Application in medicine and cosmetology
The use of mung bean sprouts is used for vitamin deficiency, hypertension, cardiovascular disorders, decreased immune strength, allergies, and asthma.
They have great benefits for women's health (especially during menopause). Recommended for rejuvenating the body at the cellular level and has a beneficial effect on the condition of the skin and hair. Helps absorb nutrients. For men: increases muscle strength, sexual activity, improves sperm quality.
Mung bean sprouts are prescribed for increased physical activity and fatigue. Included in herbal infusions and mixtures for the treatment of hypertension, they are components of antidotes for poisoning by pesticides, poisonous plants, mushrooms, and heavy metals.