Mung Beans are small green-colored beans that are most commonly used in Indian cooking. We make many delicious dishes using these mung beans: dal, dosas, moong dal kattu (soup), as well as adding them to vegetable curries like carrots and moong. Steamed or cooked beans can also be added to chaat or bhel puri. The dried version of the whole mung bean is typically used and carries lots of nutrition and protein. However, it can be difficult to digest for some people and can cause abdominal distress like gas and cramps which limits their use.
Surprisingly, the simplest way to enjoy mung beans is by sprouting them. By sprouting them, you avoid the issues, boost the nutrition value, and improve digestion. Boost their strength by getting some help from the water!
How to sprout Mung Beans
Soak the beans in plenty of water overnight or for at least 10 to 12 hours. Drain the water and transfer them onto muslin or cheesecloth. Then tie them loosely, and leave them to sprout for an additional 24 to 48 hours. Sprinkle some water every few hours to keep them moist. You will notice white shoots arising from the beans. Plan to use them in 2 to 3 days' time as they tend to attract bacteria. If time is an issue, you can also buy them in grocery stores.
Benefits of Eating Sprouts
- Improve digestion as sprouting breaks down complex carbohydrates, and also increases the fiber content.
- Have a good source of B-Vitamins, Potassium, and Magnesium.
- Pack lots of Protein as with Amino acids which help cell growth and maintenance, build strong bones and improve immunity by capturing free radicals.
- The high fiber content of sprouted beans helps in Weight Loss by keeping the stomach fuller for a longer time and avoid unhealthy snacking.
- Their high Iron count helps improve the Hemoglobin levels.
- The high fiber in sprouts helps Cholesterol (LDL - Low-Density Lipoprotein) and decreases the risk of heart diseases.
- Their good source of Potassium and Magnesium help maintain Blood Pressure.
- The abundant source of Folates in sprouts help pregnant women from Neural tube defects.
Tips to keep in mind when eating Sprouts
- Eat them raw or steam them, but cooking kills all the nutrients in them
- Even when sprouted at home, wash them thoroughly before eating.
- You can add them to salads, sandwiches, or eat just as a snack.
- Eat sprouts in the morning or before dinner
- In addition to Mung, wheat, Chick-peas or any other beans can be sprouted for consumption.
We hope you enjoyed reading about the first tip. Stay tuned for more tips to be shared during this Navratri.
