Green Mung Bean Food

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SWEET GREEN (MUNG) BEAN SOUP



Sweet Green (Mung) Bean Soup image

A perfect dessert for an Oriental meal. Sometimes i just drink it as a snack. Very fragrant due to the coconut milk. I've even poured it into a popsicle mold and ended up with a sweet bean popsicle! Refreshing and low in fat (without the coconut, anyway *grin*)!

Provided by WaterMelon

Categories     Dessert

Time 35m

Yield 2 serving(s)

Number Of Ingredients 5

1 cup dried mung beans
1 tablespoon dried coconut milk powder or 1/4 cup coconut milk
4 -5 cups water (about)
1/4 cup white sugar (about)
3 -4 pandan leaves (optional)

Steps:

  • Wash the beans, drain.
  • Put beans in saucepan with lid, cover with water.
  • Cover with lid, simmer for about 15 minutes over low heat.
  • Add pandan leaves (tie them into a knot for easy removal later), continue to simmer for another 15 minutes.
  • After the beans are very soft and some are split, turn off heat and remove leaves Add sugar (do taste before adding too much).
  • Just before serving, add the coconut milk.
  • Serve hot.

Nutrition Facts : Calories 449.7, Fat 1.7, SaturatedFat 0.1, Sodium 53.8, Carbohydrate 86, Fiber 18.9, Sugar 24.9, Protein 26.1

SPLIT GREEN MUNG BEANS, MUMBAI-STYLE



Split Green Mung Beans, Mumbai-Style image

Provided by Mark Bittman

Categories     dinner, weekday, main course

Time 50m

Yield About 4 servings

Number Of Ingredients 14

1 cup split green mung beans(chilkewali mung dal)
1 teaspoon turmeric
1 teaspoon minced garlic
1/2 teaspoon minced and seededhot green chili
3/4 cup chopped onions
1 cup chopped tomatoes(canned is fine)
1 1/2 teaspoons brown sugar
1 1/2 teaspoons salt
2 tablespoons sunflower orsafflower oil, or other neutral oil
1 teaspoon brown mustard seeds
2 tablespoons julienned fresh ginger
12 curry leaves (optional)
1 teaspoon ground cumin
3 tablespoons chopped fresh cilantro

Steps:

  • Combine the dal, turmeric, garlic, chili, onions, tomatoes, brown sugar, salt and 4 cups water in a large saucepan and bring to a boil. Adjust the heat so the mixture bubbles gently, and cook, covered, for 25 minutes, stirring occasionally. Partly uncover and continue cooking for another 15 minutes, until the dal is tender; turn off the heat. Use an Indian mathani (see related article) to purée the dal for about 1 minute; the dal should be saucy but not soupy.
  • To make the tadka, heat the oil in a small saucepan over high heat. When the oil is hot, add the mustard seeds and cover the pan; let the seeds pop and sizzle. When the popping begins to subside, add the ginger and cook until lightly browned, about 15 seconds, and add the curry leaves, if you're using them. Turn off the heat and stir in the cumin.
  • Pour the tadka into the dal; stir gently to combine. Garnish with cilantro and serve.

Nutrition Facts : @context http, Calories 275, UnsaturatedFat 7 grams, Carbohydrate 40 grams, Fat 8 grams, Fiber 10 grams, Protein 13 grams, SaturatedFat 1 gram, Sodium 314 milligrams, Sugar 7 grams, TransFat 0 grams

GREEN MUNG BEAN SOUP



GREEN MUNG BEAN SOUP image

Categories     Bean

Number Of Ingredients 13

1 cup whole green mung beans - soaked overnight
2 cup water + 1/2-1 to taste tsp. salt- to cook beans in pressure cooker
2 cup water - to achieve the soup
1 tbsp sunflower oil or ghee
1/2 tsp mustard seeds
1/4 tsp hing (known as asafoetida in the West)
1 bay leaf
1/2 tsp Turmeric
1 tsp mixed cumin and coriander powder
11/2 tsp ginger - chopped
1/2 tsp garlic - chopped
1 tsp or to taste Salt
11/2 tsp. lemon juice

Steps:

  • Soak the mung beans overnight in water. Clean and finely grind ginger and garlic. Drain the mung beans, wash them two times and cook in a pressure cooker with the indicated amount of water until tender. It takes around 25 minutes (45 minutes in regular pot).The beans have to be broken. Heat the oil or ghee in a large deep saucepan and add mustard seeds. When mustard seeds pop, add hing, bay leaf, turmeric, cumin, coriander, ginger and a pinch of black pepper. Mix well and do not allow to burn. Place the cooked beans with the fresh water and the remaining ingredients into the saucepan. Bring to a boil then simmer for a few minutes more. Add Lemon and Enjoy!

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  • Packed With Healthy Nutrients. Mung beans are rich in vitamins and minerals. One cup (7 ounces or 202 grams) of boiled mung beans contains (3): Calories: 212.
  • High Antioxidant Levels May Reduce Chronic Disease Risk. Mung beans contain many healthy antioxidants, including phenolic acids, flavonoids, caffeic acid, cinnamic acid and more (5).
  • Antioxidants Vitexin and Isovitexin May Prevent Heat Stroke. In many Asian countries, mung bean soup is commonly consumed on hot summer days. That’s because mung beans are believed to have anti-inflammatory properties that help protect against heat stroke, high body temperatures, thirst and more (8).
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  • Rich in Potassium, Magnesium and Fiber, Which May Reduce Blood Pressure. It’s estimated that 1 in 3 American adults has high blood pressure (14). High blood pressure is a serious health problem because it puts you at risk of heart disease — the leading cause of death in the world (15).
  • Fiber and Resistant Starch in Mung Beans May Aid Digestive Health. Mung beans contain a variety of nutrients that are great for digestive health. For one, they’re high in fiber, providing an impressive 15.4 grams per cooked cup (202 grams) (3).
  • Nutrient Composition May Lower Blood Sugar Levels. If left untreated, high blood sugar can be a serious health problem. It’s a main characteristic of diabetes and has been linked to a number of chronic diseases.
  • May Promote Weight Loss By Suppressing Hunger and Raising Fullness Hormones. Mung beans are high in fiber and protein, which can help you lose weight.
  • Folate in Mung Beans Can Support a Healthy Pregnancy. Women are advised to eat plenty of folate-rich foods during pregnancy. Folate is essential for the optimal growth and development of your child.
  • Versatile and Easy to Add to Your Diet. Mung beans are delicious, versatile and easy to add to your diet. They can be used in place of most other beans in dishes like curries, salads and soups.
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