One of the best plant-based sources of protein and the most versatile of all legumes is the Green Mung Bean which can be used in curries, soups, salads, stir-fries, savoury pancakes, as a snack, a garnish and even used in sweet dishes.
Growing up in a family of five children, Mom Lily often used Brown Lentils to stretch the budget, and I must say she could work wonders with that legume!
She made the most delicious Lentil Croquettes but never said a word to the menfolk; Dad and my four brothers all believed they were eating meat balls, but it was Mom and my secret what went into those tasty meatballs:)
Mom Lily who now is 89, gave up eating meat a couple of years ago; and is a shining example of the benefits as she does not have one aching joint nor any of the usual ailments one would expect of someone of such a ripe old age!
I enjoy eating vegetarian or vegan dishes but as we run a bnb where most of the guests and hubby are carnivores, I end up sometimes having to make two main courses! Hubby is quite happy to have the occasional vegetarian or vegan dish, but not all of the time.
Thankfully most of our guests self-cater, but I currently have two hungry young men here for three weeks, sadly making it impossible for me to go fully Veganuary in the kitchen!
I was introduced to Moong Dal made with the small green Mung Bean by a Gujarati friend, and fell in love with it right from the start but it took a couple of attempts at making it myself before it tasted anything like hers!
Cultivated since ancient times, this small green bean is the main ingredient for Moong Dal, a spicy fragrant soup which is a staple food in many households in Western India.
Mung Beans can also be sprouted to make a Superfood; interesting to learn that sprouting changes their nutritional composition.
Mung beans are high in important vitamins, minerals, protein and fiber. Sprouted mung beans contain fewer calories but have more antioxidants and amino acids.
Source
I will show you how to grow your own Bean Sprouts in five days and make a spicy fragrant soup called Moong Dal.
Mung Bean Sprouts
Sprouts were very popular in the 70s when everyone’s kitchen window sills became mini sprout gardens.
Come to think of it, this would be a great project to keep the kids busy in 2021 during lockdown; they will be fascinated to see the sprouts grow day by day.
It only takes 5 days to have a bottle full of delicious super healthy sprouts.
Health Benefits of this simple home-grown Superfood:
- Sprouts produce live enzymes, are very high in protein and fiber and contain many vitamins as well as minerals.
- It’s excellent for diabetics as it is a low Glycemic Index food, plus the fiber and protein helps with regulating blood sugar.
- Contains anti-aging properties that stimulates production of collagen, elastin and Hyaluronic Acid, keeping skin young and healthy.
- Anti-inflammatory.
- Digestion - Relieves constipation and is Gluten free.
- Potent antioxidant.
How to Grow Sprouts
I will show you how easy and inexpensive it is to grow your own sprouts, no need for any special equipment, and as said before, it only takes 5 days to yield a bottle full of delicious home-grown sprouts.
Note: my son bought me a special little kit which has lids with holes to drain the water off, but muslin or netting works just as well. With this system, the bottle rests on its side.
Equipment:
Glass bottle, netting or muslin cloth to cover the top, elastic band to hold the netting, approximately 1/4 cup of green mung beans, water.
Day 1 - Place mung beans in glass bottle and cover with water and netting/ muslin cloth or lid with holes for draining water.
Day 2 - Drain the beans through cloth, shake to get all beans to bottom and leave to stand.
Rinse with clean water in the evening and drain again.
Day 3 - Beans are a little swollen and the outer skins are splitting open.
Repeat this process every morning and evening, and see how the beans start sprouting right before your eyes.
Day 4 - Bottle is starting to fill up with weird looking shapes as the sprouts get bigger every day :)
Day 5 - Amazing to see how this tiny bean has grown and we now have a full bottle of sprouts :)
These day by day pics were taken before I had the system my son gifted us with.
Mung Bean Sprouts with their fresh and nutty flavour are delicious in salads, stir fries, sandwiches and on pancakes.
Fragrant Moong Dal
I will show you how to make a delicious thick and fragrant spicy soup with the dry Mung Beans, something my Gujarati friend taught me as I told you already; thank you Jashiela!
Moong Dal is the staple food of the mainly vegetarian population of the Western part of India. I was told that they eat this for breakfast, lunch or supper!
The How-To
- 1 cup green Mung Beans
Place into a deep saucepan, rinse in water a couple of times.
Cover with boiling water and soak for about 2 hours.
Boil over a low-medium heat for about 1 hour, add salt to taste and top up with water when required, stirring from time to time. Mixture looks like a thick soup.
In a separate pan, fry till seeds change colour:
- 1 Tbsp Oil
- 1 tsp Jeera (Cumin) seeds
- Curry leaves
- Bay leaves
- Cinnamon Bark
Add & cook 1 min:
- 1 tsp grated Ginger
- 1 tsp crushed Garlic
Add & sautee till translucent:
- 1 diced Onion
Add & cook till soft:
- 1 cup diced Tomatoes
- 1 deseeded green Chilli
Add the following and cook about 2 minutes:
- 1 tsp Red Chilli Powder
- 1/4 tsp Turmeric
- 2 tsp Dania (Coriander) Powder
- 1/4 tsp Garam Masala
- 1/4 tsp Asafoetida/ Hing (optional)
- Fresh Curry leaves
Add the cooked Mung Beans plus the remaining water and cook for 3 min.
Lastly add & cook a further 5 min:
- 1 tsp Lemon Juice
Garnish with fresh Dhania (Coriander) leaves.
Serve this deliciously fragrant Moong Dal with Basmati Rice or Roti (Indian flatbread).
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