In the heading of healthy and lean recipes today, mung beans. First, let's figure out what is mung bean? These are small green beans, also called golden beans. Mash is widely used in China, India, Japan, Tajikistan and Uzbekistan. Each kitchen has its own classic dish using these healthy beans. Mung is very rich in protein, which contributes to the rapid quenching of hunger, the formation of muscle fibers, has a beneficial effect on brain activity and the whole body in general.

Mung beans are prepared very quickly, unlike red or white beans. In this case, the beans do not require long soaking in water, and then the same slow cooking. It is enough just to rinse the mung bean in cold water and boil for half an hour. And then you can make any healthy and tasty dishes based on this beans.

I have a lot of ideas on this score. The simplest and quickest thing that comes to mind is mung bean with lemon zest and green onions. For such a side dish, mung bean is boiled (Classic cooking method: 1 cup mung bean for 2.5 cups of water. Boil for the first 15 minutes, then salt, add 2-3 tablespoons of vegetable oil and cook for another 15 minutes). Then add the zest of one lemon, a little lemon juice, black pepper to taste and 2-3 feathers of finely chopped green onions. Refreshing citrus flavor makes the dish delicious and interesting.

Lean cutlets with mung beans and couscous

What I really like about this dish is that it cooks quickly, it is very healthy and tasty. Here, in one dish, two very useful ingredients are combined. And also, those who try these cutlets, not knowing what is in the composition, never believe that there is no meat there! 😉 So,

You will need:

• 100 grams of couscous
• 200 gr boiled mung beans
• 2 tablespoons flour
• 3-4 tablespoons of bread crumbs or semolina
• 2 feathers of green onions (it is better to take chives, it has a more subtle taste)
• 2-3 sprigs of dill
• zest of half a lemon
• olive oil for frying
• salt and black pepper to taste

Cooking method:

1. Pour boiling water over the couscous so that the surface of the water is 1-1.5 cm higher than the cereal. Cover with a plate or lid and let sit for 5-10 minutes. The groats will absorb all the water and swell. Then combine mung bean and couscous and crush a little.
   
2. Chop the dill and green onions finely. Add them to couscous and beans. Add lemon zest, 2 tablespoons flour and season with salt and pepper.
   
3. Mix the contents of the bowl well. Pour bread crumbs or semolina for deboning cutlets into a separate plate. Heat 2 tablespoons of olive oil in a skillet. Form 10-11 balls from the mixture and roll them in the breadcrumbs.
   
4. Then press down a little on each ball from the top and form patties. Fry the patties on each side for 2-3 minutes until light golden brown.
   
5. Serve the patties with fresh vegetables and sauce, or sour cream. I like to make a sauce based on yogurt and mustard for them. Enjoy your meal!

Today we will cook dal from mung bean. Mung bean is a popular legume in the East that is unusually rich in protein. Mash is widely used in Indian cuisine. It is eaten whole and chipped, polished and unpolished, and also sprouted. Boiled mung bean has a mild herbal taste and a light nutty aroma, it is not necessary to soak it, it is cooked for a relatively short time - 40 minutes. Used for soups, sprouted for salads and in combination with rice. Dal is a thick soup. In India, they don't eat liquid soups like borscht. Instead of soup, they make dal from a variety of legumes.

So, to prepare two servings, we will need:

mung bean 0.5 cups small carrots 1 pc yellow bell pepper - half tomato 1 pc ghee (or vegetable oil) 2 tablespoons salt 1 teaspoon laurel leaf 2-3 pcs ground coriander 0.5 teaspoon ground black pepper 0.5 tsp safoetida 0.5 tsp ground shamballa - on the tip of a knife greens (dill, parsley)

Mash needs to be washed

see that there are no pebbles, pour water in a saucepan, add salt and bay leaf.

Water can be poured into 700-800 ml first. You can top up if it boils too much and the dal seems too thick to you. When it boils, we reduce the heat to medium or minimum - we see that the water boils a little. Close the lid loosely.

At this time, grate the carrots and cut the pepper into cubes.

Pour boiling water over the tomato, i.e. blanch.

Let it stay in boiling water for 10 minutes, you can turn it over at some point if it is not all covered with water. Then we will remove the peel from it.

Melt the butter in a frying pan and fry the spices for a few seconds.

Add carrots and peppers, fry over medium heat for about 15 minutes, stirring occasionally.

When the mung bean has boiled for about 30 minutes, add the vegetables to the pan and let it cook for another five minutes.

At this time, peel the tomato and cut it into slices.

Then we add to dal,

Cover with a lid and leave on fire for another 5 minutes. Turn off, add greens,

mix and give ready!

You can try to cook such dahl from lentils or split yellow peas. It will also be delicious.

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Bean groats mung bean originally from the East. She began to appear on our tables relatively recently, but has already earned the respect and love of gourmets by right.

In another way, it is called golden beans, mung beans, dhalom. mung bean are very similar to those found in all plants of the legume family - they are great for a vegetarian diet, perfectly saturate, dishes from this cereal are nutritious and very satisfying due to the high content of vegetable protein in it.

There are a lot of recipes for mung bean dishes. For example, the traditional recipe for Indian dal - soup, if you can call it that, because in India they do not prepare a liquid first in our usual sense.

Today we will just stew our mung bean, however, if you add water to a heavy-bottomed saucepan or deep frying pan - at the exit you will get just given.

Cooking mung bean - recipe

In order to extinguish our hero, we need

Ingredients:

• mung bean (1 glass)
• carrots - 1 pc.
• onion - 1 piece
• bell pepper - 1 piece
• tomato - 2 pcs.
• herbs, spices
• as well as vegetable oil, salt, a little flour

Mash is sold in dry bags. It looks like this to me:

It is still debated whether it is necessary to soak it for several hours. If you forgot to do this, then you will simply need to cook it longer.

I soaked it, and at the same time washed it, and got rid of small stones and some kind of dried incomprehensible stalks.

After a couple of hours, set the beans to cook. While cooking, prepare the onion and grated carrots:

And chopped sweet peppers and tomatoes:

Stew the vegetables in a deep frying pan (first, fry the onions a little!).

After the mung bean is completely cooked (this is 30-40 minutes when soaking and an hour and a half without preliminary preparation), salt the water. For dala soup, leave all the liquid, mixing it with vegetables. And we will eat mung bean as a side dish, which means we don't need extra wateriness.

We mix both, simmer on low heat for several minutes under a closed lid. Finally, add spices and herbs. Everything! The low-calorie and nutritious Indian dish is ready!

Do not look at the tightness of the frying pan - I inherited it, my favorite and cooks great!

Calorie content of mung bean

Despite the calorie content (and this about 350 calories per 100 grams), our hero is considered a dietary product, because it has a low level of fat.

It contains 63 grams of carbohydrates, 24 grams of protein, and a little more than 1 grams of fat. So you can safely cook it according to any recipe, even if you are on a weight loss diet.

In the end, I suggest you see how to cook the national Uzbek dish "mashkichiri" (masha porridge):

So, the culture that came from the East is an unusual kind of green beans, fresh in appearance and very attractive. Because of the bright, appetizing salad shade, I just want to add them to traditional dishes. After all, white and already pretty fed up, and mung beans have a light nutty flavor and a delicate aftertaste. But how to cook mung bean to show all these qualities?

Traditionally, these beans are prepared by the Turks. They are also found in Chinese, Thai and even marine Japanese cuisine. Mungis are especially revered by Hindus - even their name came from Sanskrit. So if you go to Indonesia or Indochina, they will certainly tell you how to cook mung bean.

It is used both as a whole and in chipped form, both unpolished and with the husk peeled from the top layer. Especially popular now are nutritious ones with a creamy taste. After all, these beans are 24% protein and can be a complete substitute for meat or eggs in various diets. Among other things, mung bean contains much more fiber and vitamins than cereals. Therefore, he is revered by wise people from the East.

What do these exotic beans look like? In appearance, mung bean is small and round, dark green or salad shade, with a light speck. For some reason it is confused with beans, but it does not even belong to this genus. By the way, Hindus, who know how to cook mung bean in hundreds of different ways, refer to dishes made from it by the general term "dal". To roast, sauté, boil, or otherwise cook these beans, they do not need to be soaked like beans. This unties the hands of the hostesses and simplifies the culinary process itself.

And another curious fact: sprouted soybeans in supermarkets are often sprouted mung bean. And that's not bad: even nutritionists recommend eating it raw and slightly soaked in water. Although you can cook more interesting types of dishes from it. Take at least the same dal as the Hindus themselves prepare it. You will need the following ingredients: 5 cups of coconut milk, 1 onion, cilantro, a glass of crushed mung bean, 2 teaspoons of black mustard seeds, spices (turmeric and cumin are best), you can also add green chili - no more than two peppercorns.

How to cook mung bean this way? Chop the onion, fry in melted butter until soft. Then add turmeric, cumin and chopped chili. After 2 minutes after frying, add mung, a little water and simmer for another 15-20 minutes. Pour in cilantro just before serving.

There are other interesting mung bean dishes, such as the sprouted bean salad.

You will need about 200 g of mung, which must first be soaked in cold water. In order for the mung to germinate, you need to leave it in a cool and sunny place for a day or two. Can be covered with a lid or cheesecloth. Make sure that it does not get rotten or moldy.

Now we are preparing a salad from it. To begin with, the sprouted mung bean must be boiled a little - no more than 1.5 minutes in boiling water, so that freshness is not lost. Then put it in a colander, pour oil, in which pre-fry the onion. Seasonings - salt, pepper, vinegar, or garlic to taste.

Due to the variety of useful properties, mung bean is a common crop in eastern countries. Despite the exotic origin, mung bean dishes are simple and familiar: soups, cereals, mashed potatoes. At home, you can sprout the beans yourself and make delicious salads from them. The greenish small beans are used to make face masks and scrubs. Mung bean cereals have almost no contraindications, only individual intolerance and intestinal problems.

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Mung bean composition

The herbaceous annual, called mung beans or mung bean, from the Vigna genus belongs to the legume family. The following elements are part of the miniature oval green beans:

• cellulose;
• B vitamins;
• proteases;
• phosphorus;
• potassium;
• calcium;
• iron.

The structural formula of beans also contains minerals - sodium, magnesium, zinc, manganese - and vitamins: A, C, E, K, phytoestrogens and amino acids.

Table 1. Nutritional value per 100 g,% of the daily value

The calorie content of mung bean cereals is high: from 300 to 347 kcal / 100 g. But due to the low fat content, this product is considered dietary.



Medicinal use

Mung bean groats are useful at least in that it removes toxins, fights viruses and has a diuretic effect. The B vitamins found in the structural formula provide a calming, stabilizing effect. Proteases - plant enzymes that break down bonds in proteins - ensure the normal course of protein metabolism.

Its use benefits the cardiovascular system. The pressure gradually decreases, the vessels become stronger and cleared of cholesterol plaques, the heart begins to function better.

The presence of mung bean cereals in the menu helps to strengthen immunity, improve memory, activate mental activity, and preserve vision. The bone skeleton is strengthened, resistance to stress increases, the activity of the kidneys is normalized, and the hormonal background is stabilized. With regular use, the flexibility of the joints increases, the nervous system is strengthened.

Mung bean groats are used for the development of inflammatory foci in the respiratory system, oral cavity. Allows you to reduce sugar levels, heal small wounds, skin irritations. Due to the presence of fiber in the composition, the intestines are cleansed, and the functioning of digestion is stimulated.

Mung bean grits are popular among vegetarians due to their high percentage of vegetable protein.

A diet based on these nutritious beans can help you lose weight without harming your body.



Application in cosmetology

The fruits of mung bean are used for cosmetic purposes due to their ability to restore elasticity, slow down the aging process of the skin.

Beans crushed to a powdery state are included in masks, scrubs. The result is a narrowing of pores, cleansing of acne, acquiring a healthy color. At the same time mung bean moisturizes and nourishes the skin, smoothes wrinkles.

Gentle scrub for dry skin: dilute mung bean powder in equal volumes with mint decoction. If you want to remove excess fat, then replace the mint broth with lemon juice or honey.

Nourishing and firming face mask: to 1 tbsp. l. mung bean powder add a pinch of turmeric and 1.5 tbsp. l. sour cream. Spread the mixture over the neck and face. Wash off after 15 minutes.



Contraindications

Contraindications to mung bean:

• intolerance to beans;
• chronic diseases of the digestive organs.



Eating too much beans can be harmful. This is reflected in the appearance of flatulence - painful bloating due to gas buildup - or dispersion - the incomplete breakdown of food passing through the intestines. This condition is accompanied by the release of toxins, nausea, dizziness.

Cooking use

Mash is used in Chinese, Korean, Japanese, Indian cuisines. This culture is also in demand in Tajikistan, Turkmenistan, Uzbekistan. The beans are eaten whole or shelled. The starch obtained from them is the basis for the production of Chinese noodles - funchose, or fenses. It is also called glass noodles due to its translucent state. Sprouted mung peas are also popular.

Sprouting beans

To get sprout, you need mung beans fresh or last year's harvest. Gauze is placed in a container with holes on the bottom, onto which a layer of beans is poured. It is placed in a larger bowl. Water is poured, making sure that it only covers the peas.

The beans are kept in a warm place, adding fresh water as needed. The first seedlings will hatch the next day. It is recommended to consume three-day sprouts, which are poured over with boiling water to remove bitterness.

There is also a method for sprouting beans: they are sorted out and soaked in cold water overnight. The next morning, washed, placed in a sterilized glass jar. A gauze flap is fixed on the neck with an elastic band. Pour water into a plate and put the jar with the neck down at an angle of about 45 degrees. This will allow the grain to soak in moisture.

Keep the entire structure 4 hours a day in the light, and the rest of the time in the dark, adding water as it evaporates. Use white-yellow sprouts when they reach a length of 10 mm. Do not grow for a longer time, as the taste of brown long shoots disappears.

The sprouts are stored for two days in the refrigerator, wrapped in wet gauze, but it is better to eat immediately raw or fried in oil with the addition of chicken meat, mushrooms and other ingredients. Add sprouts to a variety of salads.

To prepare the "Korean style" snack, peel off the sprouted beans, which will take one and a half cups, and pour them completely with soy sauce. Add a medium onion, pre-fried in oil, chopped into thin half rings, and two tomatoes cut into strips. Stir and refrigerate. A healthy snack will be ready to serve in 14 hours.

Recipes

Recipes for preparing oriental dishes using mung bean cereals are varied. The golden rule, on the fulfillment of which the taste of the finished dish depends, is to pre-soak the beans. If they are young, then you can limit yourself to one hour, but most often it is recommended to stand them overnight. This technique will ensure that the cereal is well cooked during cooking.

Recipes usually indicate the duration of the soak. For stews, quick soups, the beans are soaked for a long time. If you intend to cook a dish for a long time with many ingredients, then it is enough to soak the mung bean in water for one hour or a little longer.

Porridge

The beans, washed under running cold water, are soaked overnight. In the morning, drain the liquid, rinse the mung bean and put it in a saucepan. Pour in water, maintaining a ratio of 1: 2.5. Boil at low heat for 30 minutes.

Salt is added 10 minutes before the meal is ready. Boiled and fried mushrooms, sautéed carrots with onions can be introduced into the same period. Just before the end of cooking, add your favorite spices and butter to the porridge.

Dal puree soup (India)

Bring two liters of water to a boil. Put two bay leaves, a cinnamon stick, pour out the pre-soaked beans (200 g) and cook at a slow boil for 20 minutes. Add three grated carrots mixed with butter (50 g) and a teaspoon of turmeric.

Continue cooking the soup until the beans are completely softened. Cumin seeds are fried in a small amount of oil - 1.5 teaspoons mixed with two pods of dried red pepper. When the spices darken, add a teaspoon of grated fresh ginger and two cloves of finely chopped garlic to them. Stir and send to a saucepan. Cook until cooked for another five minutes. Sour cream is added to the plates before serving.