Mung Bean Recipe

Mung beans are small cylindrical beans belonging to the legume family. They have a bright green skin and are well-known for their cleansing and nourishing properties. They are the most cherished foods in Ayurveda, hence commonly used in Ayurveda cooking. Mung beans are a good source of dietary fiber and potassium, that removes the excess cholesterol from the body and improves our cardiovascular function. Along with this, these beans are rich in vitamin B and folate, which is needed for fetal development and a healthy nervous system. They have an astringent taste and are easy to cook and digest. They can be eaten on their own or in combination with rice and vegetables to make hearty soups. They can also be grounded into flour to prepare crepes or added to breads.

Split Mung Bean Soup Recipe

Ingredients

• 2½ cups split mung beans
• 8 cups clean water, plus an additional 8 cups clean water
• ¾ tsp ground cumin
• 3 tbsp unrefined coconut oil (or butter or ghee)
• 1 onion, diced
• 1 tsp ground turmeric
• 3 cloves fresh garlic, diced or sliced
• 1 medium tomato, diced
• ¼ tsp dried ginger
• 3 tsp sea salt, to taste

Directions

Soak the beans in 8 cups of water overnight and next morning, drain and rinse. In a 6 to 8 quart stockpot, put the mung beans, 8 cups of water and then place the pot on to the stove top. Add turmeric, cumin and ginger to it and bring to a simmer. When it first comes to a boil, stir well and turn down the heat. Cover and let it simmer for another 30 - 40 minutes, while stirring in between. Meanwhile in a skillet, add coconut oil, garlic and onion and saute until soft. Now add this mixture to the soup after it has simmered for 15 - 20 minutes. After 30 - 40 minutes, the soup will have a thick consistency, and the individual beans will start falling apart. Add the diced tomatoes and salt to taste and allow the tomatoes simmer in the soup for about 5 - 7 minutes. Adjust seasonings to this recipe as per your taste and serve hot.

Tangy Mung Bean Salad Recipe

Ingredients

• ½ pound dried mung beans
• ¼ cup plus 2 tbsp extra-virgin olive oil
• ¼ cup fresh lemon juice
• ½ tsp crushed red pepper
• 1 tbsp plus ½ tsp pomegranate molasses
• 8 scallions, thinly sliced
• 2 medium garlic cloves, minced
• 2 red bell peppers, cut into ¼ inch dice
• 2 tbsp chopped dill
• ½ cup chopped mint leaves
• 1 cup chopped flat-leaf parsley
• Salt, to taste

Directions

In a saucepan of boiling water, put the beans and bring them to a boil. Simmer over moderate heat, stirring occasionally, for 30 - 35 minutes or until the beans are tender; drain and let them cool. Take a large bowl and combine the olive oil with the lemon juice, minced garlic, pomegranate molasses and crushed red pepper; season with salt. Now add the drained beans, sliced scallions, red bell peppers, parsley, mint and dill to the dressing and toss well. Flavor the dressing with salt and serve the salad at room temperature or slightly chilled.

Spicy Whole Mung Bean Recipe

Ingredients

• 1½ cup mung beans or lentils, dry
• 9 cups water
• 1 carrot, diced
• 1 medium onion, chopped
• 1 tsp sea salt or rock salt
• ½ tsp curry powder, mild
• 1 tbsp ginger root, fresh, minced
• ½ tsp mustard seeds
• 2 tsp coriander powder
• ½ tsp cumin seeds
• ⅛ tsp black pepper
• ½ green pepper, chopped
• 2½ tbsp lemon juice
• 1 tbsp vegetable oil
• 1 tsp turmeric

Directions

Soak beans overnight and next morning drain them. In a pressure cooker, cook the beans with 6 cups of water for 20 minutes or until they are soft and tender. If the pressure cooker is not handy, you can soak the beans for at least 2 - 3 hours, rinse well and then transfer them in large pot with 9 cups of water and cook for 40 - 50 minutes, or until quite soft. Now take a small frying pan, heat oil and put mustard and cumin seeds. When the mustard seeds pop, add turmeric, and warmed spices to the cooked beans. Add all remaining ingredients, mix well and cook for 15 - 20 minutes over medium heat. Serve hot with rice.

Stir-Fried Bean Sprouts and Mushrooms

Ingredients

• 250 g bean sprouts
• 4 green shallots
• 10 dried mushrooms
• 1 tbsp oyster sauce
• 2 tsp light soy sauce
• 2 tbsp oil
• 2 tsp cornflour
• ¼ cup water
• 2 tsp dry sherry
• 1 garlic

Directions

Soak mushrooms in boiling water for 20 minutes and drain. Remove and discard stems, and finely chop the caps. Rinse and drain the bean sprouts, slice shallots diagonally. Heat oil in a cooking pan and add garlic, mushrooms and shallots, stir-fry for a minute or so. Add the bean sprouts, toss through and then put the sauces, sherry and blended cornflour and water. Stir-fry until the mixture boils and thickens and serve.

Depending upon your taste, you can add variations to these recipes by using a different combination of spices like turmeric, cumin, dried ginger, coriander, etc.