Mash is a golden bean that is also known as mung bean. In fact, this is a leguminous crop that came to us from India, where it is called dhal or dal. In some countries of the East, this product was called urad or urid. Mung beans consist of green small oval-shaped beans. More recently, the named cereal has become world famous. Although in India it is as popular as our artek groats.

Mung bean groats: chemical composition

Adherents of this cereal are primarily vegetarians and supporters of a healthy lifestyle. Indeed, mung bean has all the beneficial properties of legumes and has a lot of additional benefits. Firstly, this cereal contains a large amount of fiber, which improves digestion and cleanses the intestines. In addition, it contains many B vitamins and minerals (potassium, sodium, phosphorus, magnesium, iron). We must not forget that mung beans are rich in vegetable proteins. As for carbohydrates and fats, there are very few of them in its composition. And most importantly, there is almost no cholesterol in mung beans.

Mung bean: useful properties

This cereal fills the body with energy, has a positive effect on the nervous system, strengthens the heart, improves joint function, lowers blood pressure and cleanses blood vessels. Phosphorus contained in cereals helps to improve mental abilities and memory and fight stress, as well as strengthen bones and positively affect vision. The use of mung bean helps to lower blood cholesterol levels, has a positive effect on the female body, prevents the development of cancerous tumors and regulates hormonal levels. The named cereal has a low glycemic index, which helps to maintain a normal level of sugar in the body. The named product will be especially useful for overweight people. After all, mung bean contains little fat and carbohydrates, but is rich in protein and vegetable fiber. Therefore, it can easily replace meat products.

Mash (groats): recipes

A traditional Indian dish known as dhal is prepared from this cereal. Also mung bean is used for the production of pasta. The latter is often used as a filling. The most interesting thing is that even desserts are prepared from this product. If you are lucky enough to visit India, then be sure to try one of the main dishes of Ayurvedic cuisine - kitchari. Its basis is the described croup. Mung bean dishes are very tasty and healthy. For example, simple salads can be prepared from it. In addition, mung bean is added to soups and festive salads. You can also make side dishes from it. Also, this cereal is stewed with vegetables. When preparing anything from mung bean, do not forget that it requires pre-soaking in water. In this state, this cereal should be at least an hour, and better - the whole night. Only in this case, the taste of the dishes will be tender and melting. If the dish will be cooked for a long time, then it is enough to rinse the mung bean with water. In India, this cereal is added to first courses, in China “sweet water” and desserts are prepared from mung beans, and sweet cereals are made on the islands of Indonesia. It is worth noting that the described cereal goes well with meat (pork, chicken), shrimp and fish.

During the fast, many people look for recipes that help not to stay hungry at a time when you can not eat food of animal origin. Take note mash- beans that are sold in many supermarkets and eco-shops, but are almost unknown to the general public.

What is mash?

Mash(or mung bean) is a plant of the legume family, genus Vigna. It is considered the most ancient legume culture, which began its conquest of the world from India, Pakistan and Bangladesh. Now mung bean is known in many countries, especially often it is used in national Asian cuisine.

Why is mung bean better than beans and peas?

The taste of mung beans is very similar to the taste of beans, but has a slight nutty flavor.

Unlike beans and peas, mung beans cook very quickly. It does not need to be soaked, and it will be ready within 40-50 minutes anyway.

Mash does not cause bloating, even small children eat it with pleasure. In Sweden, pediatricians recommend that mothers feed boiled and mashed mung beans to children older than 6 months.

Useful properties and contraindications

Mash is, first of all, a very useful protein that everyone needs. In 100 grams of mung bean it is 23 grams, and it is almost completely absorbed by the body. There are also vegetable fats in mung bean, there are not many of them - only 2%, but they are polyunsaturated - they protect the heart and blood vessels, and have a positive effect on metabolism.

Mung is rich in carbohydrates - 44 grams of carbohydrates in 100 grams of mung bean. But these are “slow” carbohydrates that will give you a feeling of satiety for a long time and prevent such unnecessary snacks on the go.

Mungo beans have calcium and magnesium, phosphorus and potassium, sodium and selenium, iron and copper, B vitamins and fiber.

Rich in fiber and vegetable protein
? Contains vitamins A, C, E, K, B vitamins (B1, B2, B3, B6, B9)
? Improves digestion (promotes faster digestion)
? Promote the removal of harmful substances and toxins from the body (has a diuretic effect)
?Has an antioxidant effect
?Improves kidney function
?Strengthens the skeletal system
?Serves for the prevention of arthritis and arthrosis
?Normalizes blood sugar levels
?Clears blood vessels from cholesterol plaques
?Has a positive effect on the condition of the skin (gruel from crushed mung bean treats acne, wounds and dermatitis)

In addition, mung bean is a fairly nutritious product: 100 grams of mung bean contains 300 calories.

Contraindications to the use of mung bean are reduced only to individual intolerance and disorders of the digestive system.

The most useful way to use

If you want to get the most out of mung beans, it's best to sprout them. Mung bean sprouts are a high-vitamin product, especially useful during fasting. And always, when you need to restore strength: after an illness, with active mental or physical activity.

Sprouting mung bean is simple: you need to fill it with water and leave it overnight. Then gently rinse (mung bean will already “hatch” - do not damage the sprouts!) and spread on a saucer, on gauze in one layer. From above, also cover with gauze in several layers moistened with water. Drying out must not be allowed. After 1.5 - 3 days, the mung bean sprouts are ready. The time depends on the light, heat and the length of the sprouts that you like.

Other cooking methods

Mash goes well with vegetables, other cereals, seafood, chicken and beef. Suitable for salads, pasta, soups and as an independent side dish. Mung beans are "friends" with garlic and ginger, decorating the flavor of the dish. One of the simplest oriental snacks is also deep-fried mung bean.

“Glass” noodles are prepared from mung flour, using the gelling property of mung bean. Noodles are prepared mainly in Asian countries, but in Central Asia, vegetarian pilaf is prepared from mung bean. Unlike traditional meat, it is absorbed much faster and more completely, does not leave heaviness and perfectly saturates.

In Uzbekistan, for example, there is a separate dish mash-kichiri or shavla-mash, which is somewhat reminiscent of pilaf. The dish is prepared from rice, mung beans, vegetable oil and vegetables.

Use mung beans also for making soups. You can make soups with both whole mung beans and pureed mung beans - creamy soups, following the example of pea soup.

But drinks from mung bean, as well as desserts, are unlikely to please an unaccustomed person.

Where can I buy?

In Minsk, you will most quickly find mash in online stores specializing in the sale of organic products. Indian mung bean can be found at 50 thousand BYR per half kilo, Uzbek or Tajik - from 30 thousand BYR for the same mass. A more expensive brand is Ufeelgood. A pack of mung bean 150 grams will cost about 80 thousand BYR.*

*all prices are as of the date of publication of the material

lat. Vigna radiata

These are small green oval-shaped beans, smooth to the touch with a glossy sheen, plants of the legume family.

This perennial herb was cultivated in ancient times by the Indians, it was the inhabitants of this state who called it " moong».

The historical homeland of the plant is Pakistan, India and Bangladesh, but it is also cultivated on an industrial scale in Indonesia, Myanmar, China, Thailand, the Philippines and throughout the subtropical zone.

Beans are also cultivated in arid conditions in some states of America and regions of Southern Europe, where they harvest in two stages: in June and November, this is due to the slow maturation of seeds.

How to choose

You need to choose transparent packaging so that you can check the uniformity of the product (shape, shade). Wrinkles on the beans or the presence of inclusions, dark spots should alert. It is important to pay attention to the expiration date.

It makes sense to choose the "right" manufacturer. So, the highest quality mung bean is the one that is packed in Tajikistan, India, Australia and Uzbekistan. It is better to refuse to purchase Chinese and Peruvian mung beans. It is believed that it is grown there using aggressive technologies.

How to store

Mung bean can be stored at room temperature for more than one year, but the older it is, the longer the cooking process will be, including mandatory soaking. Therefore, based on the expiration date on the package, try to use the product before this time. In a sufficiently dense bag or container, mung bean does not change its qualities for 2 years from the time of manufacture. Store mung beans in a dark, dry, well-ventilated place.

In cooking

Mash is actively used in Chinese cuisine, dishes of Tajikistan, Turkmenistan, Uzbekistan, Korea, Japan, India and Southeast Asia. Mash is usually eaten whole, sprouted or shelled. Mung bean starch is used for gelling and the production of a type of Chinese noodles.

In Chinese cuisine, whole mung beans are used for desserts or " sweet water”, chilled or hot. In Indonesia, beans are popular as a dessert, a sweet porridge boiled with coconut milk, sugar, and ginger. Mung is actively used in India for cooking first courses (for example, soup with spices), as well as boiled and served with rice.

In Tajik and Uzbek cuisine, the dish mash-shavlya, or mash-kichiri, is known, which is a porridge made from rice and unhusked mung bean with vegetable oil and meat added at will (beef, lamb), unripe apricots according to the season, post-dumba. Also, Uzbeks and Tajiks cook a thick soup with these beans.

The shelled mung (after the shell has been removed) has a light green hue and is known as dal in Indian cuisine. They prepare a traditional dish called dhal from it, make pasta for filling, desserts and the main course of Ayurvedic cuisine - "kitchari".

Mung bean sprouts are considered a typical component of Asian cuisine. Mash easily germinates in a day (under appropriate conditions).

Noodles are made from mung bean starch in Chinese cuisine. funchose". It is sold dried, often disguised as rice vermicelli or noodles. Used in soups, deep-fried dishes, salads.

Calorie mung bean

Calorie mung bean is 347 calories, but despite this rather high figure, mung bean is considered a dietary product because it contains little fat. Germinated mung beans are included in their diet by vegetarians and raw foodists as a source of vegetable protein, minerals and vitamins.

Nutritional value per 100 grams:

Useful properties of mash

Composition and presence of nutrients

Mash is a moderately high-calorie dietary product containing a lot of fiber, vitamins and proteins, it can successfully replace meat.

Useful and medicinal properties

Beans with palm sugar leave a subtle aftertaste, with ginger and garlic, they decorate the flavor of dishes, and in combination with vegetables, peanuts, sauces, seafood, chicken and beef from mung beans, you get hearty first-class salads.

There are two most popular ways to cook mung bean.:

• Method 1. Cooking. Beans need to be soaked for several hours.
  Soaking time depends on your expectations - the firmer you want the beans to be, the less time you need to soak. Mung beans are cooked for 30-45 minutes. depending on the type, hardness of the water and the dishes used.
  You can add sautéed onions and carrots, vegetables, brown rice, mushrooms and season with hot spices (for example, chili powder, asafoetida, coriander, garam masala and curry) to mung beans - this will make the dish healthier and much tastier.
• Method 2. Germination. Sprouted crops are considered a powerful energy resource. In the process of sprouting beans, their nutritional value increases significantly. Also, this process makes it possible to reduce the content of phytates in the beans, which prevent the absorption of various useful substances.
  Sprouted mung bean sprouts can be consumed on their own, fresh, in salads, or fried in oil with spices and added to dishes.
  Germination of beans takes 3-5 days, during which it is necessary to add fresh water to them as it evaporates, moistening the gauze. Before sprouting mung, you need to sort out, rinse, get rid of debris and broken grains. The beans are soaked in water at room temperature overnight. Then they are washed with fresh water, transferred to a jar, covered with gauze and tightly pulled with an elastic band. After that, the jar of beans is turned over and placed in a bowl of collected water at an angle of 45 degrees so that they are saturated with moisture. Then the beans are removed in a dark place and washed as they dry in the same way.
  It is best to use mung beans immediately after germination, when the size of the bean reaches about 1 cm. In this form, their “potential” is fully revealed, it is not necessary to overdo the germination - the beans will turn brown and not very tasty. In principle, they can be stored in gauze in the refrigerator for up to 2 days, but it is better to use immediately.

Mash belongs to the legume family. It is called "mung bean" or "mung bean". The beans are oval shaped, small and green. Covered with a glossy shell, smooth to the touch. The taste of mung bean resembles the salty taste and aroma of green peas. Inside is the pulp, which is very satisfying and well digested. It is recommended to soak mung beans for 6-8 hours before use or cooking, and for germination - for 24 hours. India, Pakistan, Bangladesh are considered to be the historical homeland of masha. It is traditionally used in oriental cuisines. On an industrial scale, mung bean is grown in Indonesia, China, Thailand, the Philippines, as well as in the subtropics of the United States and Southern Europe. Mung bean is used in cooking, dietetics; loved by vegetarians. It is boiled, deep-fried, stewed, sprouted and eaten raw. Combined mung bean with meat, sauces, rice, vegetables, seafood. It is added to salads, soups, meat and fish dishes.

Useful properties of Mash

Mung bean contains many useful ingredients. It contains a lot of fiber, which perfectly cleanses the intestines, improves digestion and digestion of food. It contains vitamin B2, B9, B6, B1, B3, as well as A, K, C, E. Proteins, carbohydrates, minerals, and fatty acids are found in it. Of the minerals in mung bean, there are sodium, phosphorus, potassium, magnesium, iron, copper, zinc. Thanks to its balanced and healthy composition, mung bean has a good effect on the entire body. Its use helps to strengthen memory and increase intelligence. With its help, the skeletal system is strengthened, vision is stabilized, and kidney function improves. Mung bean also affects the nervous system from the best side: mood improves, resistance to stress increases. Mash helps to restore joint flexibility, helps to avoid arthritis and arthrosis, asthma and allergies. Saturates the body with energy for the whole day. It is useful to use mung bean for the cardiovascular system. It makes blood vessels stronger and more elastic, cleanses blood vessels from plaques formed by cholesterol. It is recommended for use in diabetes, as it stabilizes sugar levels and has a low glycemic index.

Mash is used to cleanse the intestines, remove harmful substances and toxins from the body. Mung bean is especially useful for poisoning with mushrooms, poisonous plants, heavy metals, pesticides. It has a diuretic effect. Sprouted mung bean helps fight lung diseases. Outwardly, chopped mung bean is used, in the form of gruel. With its help, wounds, acne, dermatitis and other skin diseases are treated. The widespread use of mash is known in cosmetology. Bean powder cleanses and smoothes the skin, softens and nourishes it. After its application, the skin acquires a beautiful color, healthy appearance and silkiness.

Contraindications for the use of

You can not use with individual intolerance. Caution should be used in food for digestive disorders and sluggish intestinal motility.

Calorie mung bean

Mash has a calorie content equal to 300 kcal. It is well digested and perfectly absorbed by the body, saturating it with the necessary amount of energy and useful substances. It is recommended as an alternative to meat during fasts or diets. Mung bean is very satisfying, so saturation occurs even with small servings. Due to the content of "dietary protein" in mung beans, its use helps to build muscle mass, but without fat deposits. It is highly appreciated by people who wish to reduce and normalize their weight.

Mash is an unknown name for many cereals, which is very popular in the East. Other names you may have heard are golden beans, mung beans, or dhal. This cereal has many beneficial properties for the female body.

Appearance of mung bean

Mung beans are small oval green beans. They are smooth and have a glossy finish. Groats are very popular among supporters of a vegetarian diet.

Composition of mung bean

Masha contains a lot of vegetable protein, magnesium and potassium, sodium and iron - minerals.

• Fiber, which is part of the cereal, will help improve digestion and cleanse the intestines.
• B vitamins will have a stabilizing, calming effect on the body.
• Phosphorus in mung bean improves memory, helps to resist stress, has a beneficial effect on vision, strengthens bone tissue and helps kidney function.

Medicinal properties of mung bean

Mung bean helps to enhance the development of the intellect, in the treatment of asthma, allergies and arthritis. A fairly frequent use of cereals will have a positive effect on the nervous system. It helps improve joint flexibility. You will feel how the body is filled with energy.

The cardiovascular system of the body will only benefit from the beneficial properties of cereals. Constant use can strengthen the heart, make blood vessels stronger and more elastic, and even lower blood pressure. Mash will help cleanse the vessels of cholesterol plaques. Mash has antitoxic properties, is able to heal thermal burns.

The use of mung bean in the treatment of diseases

1. Mung beans can be used to remove harmful substances from the intestines. It will have a diuretic effect. Sprouted mung beans will have a beneficial effect on infectious and inflammatory diseases: tracheitis, bronchitis, laryngitis, rhinitis and sinusitis.
2. With food poisoning: pesticides, heavy metals, mushrooms or poisonous plants, mung bean will be very useful.
3. With small wounds, dermatitis, acne, gruel from mung bean will help to cope.

The benefits of masha for female beauty

Mung bean powder is able to cleanse the skin, reduce pores, while it will nourish and soften the skin. Mash is able to smooth out wrinkles, smooth and tighten the skin. The skin of the face will acquire a healthy color, tenderness and silkiness. The Nanocoenzyme, which is part of the cereal, helps to cope with age-related skin changes, and is also an important component of protection against the effects of the external environment of cellular structures. Mash will strengthen the immunity of cells, protect against the effects of free radicals. It perfectly moisturizes the skin, helps to get rid of its dullness.

Mash: contraindications

For people who have impaired digestion, the use of mung beans in too large quantities is undesirable. There are no other contraindications, except for individual intolerance.

We germinate mash

To sprout mung beans, take beans that are less than 2 years old. Next, take a container in which holes are made. Lay gauze at the bottom. We put this container in a larger container with water. Soak the beans in water too. Water should only cover the machine. We put the container in a warm place, after 4 hours add fresh water, 2 times will be enough. The next day, the mung bean will begin to give the first shoots. After 3 days it can be eaten. Before eating them, peel and rinse in water. If you feel bitterness in the sprouts, simply pour boiling water over them.

The golden rule of making mung bean

Before you start cooking mung beans, be sure to soak them. When young mung bean is enough for 1 hour, if you do not know its age, then soak overnight. Also, the soaking time depends on the type of future dish. For stews or quick soups, soak the mung beans for a long time. This will give it a delicate flavor. For dishes whose cooking time is more than an hour, it will be enough to rinse the mung bean.

mung bean recipes

Mung bean can be used as a side dish, sauces, soups, desserts and pastas. Mash beans are also stewed with meat and vegetables.

To get the fullest benefit from mung beans, you can sprout them. Cooking from it will not be difficult. Mung bean sprouts can be fried with ginger, chicken and mushrooms, added to salads.

To prepare a snack of Korean-style mung bean sprouts, you will need sprouted mung bean sprouts 2 cm long, 2 tomatoes, soy sauce, 0.5 onions and vegetable oil. Take the germinated sprouts and separate the grain from the husk. Pour the peeled sprouts with soy sauce. Fry the onion in vegetable oil until light golden brown. Chop 2 tomatoes. Add the onions and tomatoes to the sprouts with the sauce. The sprouts should be completely covered in soy sauce. Then refrigerate for 14 hours. The snack is ready.

To prepare mung bean risotto, take 1 cup mung bean, 1 carrot, 0.5 onion, 200 g minced meat, paprika to taste, 1/3 cup rice and 0.5 water. Pre-soak mash, somewhere in 3 hours. Fry the minced meat, add carrots, paprika, onions and fill everything with water. Then we throw mung bean there, cook until half cooked, add rice and cook until fully cooked. At the end, add seasoning, salt and your favorite seasonings.