Mung Bean Miracles: Unlocking the Nutritional Powerhouse

Introduction

No matter how intense your anger is, it cannot cook beans. This funny proverb also indicates the power of cooking and beans and the logic of life. This meaningful proverb highlights beans rather than using other vegetables. To say precisely, the bean and its grams have such tremendous nutritional value that they have been used in life ethics-related proverbs. 

Mung Bean is one of the predominant cereal-based diets, which has been used in India and China for many centuries. It has been used as a traditional food for many years. Mung bean can also be enjoyed by people of all ages, both raw and cooked. Sprouted Mung bean grams (sprouted green grams) taste excellent, so if you eat dishes with sprouted Mung bean grams, you will remember them throughout your life.

Mung Bean Miracles: Unlocking the Nutritional Powerhouse

There are several nutrients in the Mung Bean, for which it is called “Nutritional Powerhouse”.

1. Lowers the Diseases with High Antioxidant Levels

Mung beans are stuffed with healthy antioxidants that help neutralize potentially harmful molecules known as free radicals. Some research has found that these antioxidants could neutralize the free radical damage associated with cancer growth, especially in the stomach and lung cells. Flavonoids, phenolic acids, caffeic acid, and cinnamic acid are some antioxidants in mung beans.

2. Lowers the Heart Disease Risk, reducing the “Bad” LDL Cholesterol Levels

Some researchers have found that mung beans contain properties that lower LDL cholesterol. High cholesterol, like “bad” LDL cholesterol, could increase heart disease risk. A study found that mung bean antioxidants save LDL particles from interacting with unstable free radicals. It reduced the blood LDL cholesterol levels in the people who regularly consumed Mung Bean. 

3. Amino acids

Mung beans contain amino acids like phenylalanine, isoleucine, valine, leucine, lysine, and arginine. Sprouted beans contain more free amino acids than non-sprouted ones. Essential amino acids will not be produced on your own by your body. They are one of the best plant-based sources of protein.

4. Vitexin and Isovitexin protect us from Heat Stroke

Mung Bean prevents heat stroke, thirst and high body temperatures. They have the antioxidants vitexin and isovitexin. Research shows that these antioxidants in mung bean preserve cells against injury from free radicals that appear during heat stroke. It is good to consume mung bean soup on hot summer days. They serve this function additionally because they have anti-inflammatory properties.

5. Improves Digestive Health using Fiber and Resistant Starch 

Mung beans have numerous nutrients that aid in digestive health. The mung beans have resistant starch, which functions similarly to soluble fibre, nourishing healthy gut bacteria. These bacteria then digest it and convert it into short-chain fatty acids — especially butyrate. 

They are rich in fibre and contain pectin (a type of soluble fibre), which can maintain your bowels regularly by fastening food movement through your gut. Consumption of mung beans causes less accumulation of gas in your alimentary canal than in legumes.

6. Lowers Blood Pressure using Potassium, Magnesium and Fiber

Mung beans are a good source of potassium, magnesium, and fibre, which help reduce lower blood pressure. Many studies have proved that these nutrients significantly reduce the risk of high blood pressure. The significant risk of heart disease comes from high blood pressure. 

Research involving mung beans in animals showed that the mung bean proteins could discourage the enzymes that naturally raise blood pressure. 

7. Reduces Hunger and Promotes Weight Loss 

The consumption of Mung Bean triggers the release of some hormones such as GLP-1, peptide YY, and cholecystokinin. These hormones reduce the calorie intake, which helps in weight loss. A large amount of fibre and protein found in mung beans motivates this hormone production in your body. 

8. Reduces Blood Sugar Levels with the help of Nutrient Composition 

Diabetes can lead to several chronic diseases only if you keep your sugar level under control. Mung beans contain many properties that help keep your blood sugar within healthy limits. Its fibre and protein content help slow sugar release into the bloodstream. Some antioxidants in mung beans help reduce blood sugar levels and aid insulin work. 

9. More Suitable to be added to Delicious Recipes 

Mung beans are more delicious and simple to add to your food. This could be used in dishes like curries, salads and soups, including Mung Bean, because of its unique taste. 

This is suitable to be included in food, having tastes like sour, sweet, tangy, spicy, and tart. You can remove the skin over the mung bean and cook the grams inside for 20–30 minutes. Add a pinch of salt, which enhances the taste. 

If you purchase dry green grams, soak them for 6 hours for instant cooking before including them in the recipes. Dried Green Gram is the gram inside the Mung bean which is dried under the sunlight. 

10. Healthy Diet for Pregnant Women Because of Folate

Mung beans are rich in folate along with iron, protein and fibre. Foliate(B-9) is a necessary vitamin for pregnant women. Women need more folate during their pregnancy, as it aids in their child’s optimal growth and development. Absence of folate results in a higher risk of congenital disabilities in pregnant women at the time of baby delivery. 

What is a Mung Bean? 

Mung bean is a short-duration pulse crop grown in several parts of India. It is one of the best plant-based sources used for a balanced diet. Mung Bean is known by various names like green gram, summer Moong, lutou, look dou, moyashimame, and oorud bean.

The mung bean is rich in balanced nutrients like dietary fibre, vitamins, protein, minerals, and many bioactive compounds. Because of its short duration, this crop fits well in all the cropping systems. The mung bean is a rapidly growing or semi-erect annual plant with a sturdy taproot.

What is Moong Dal?

Moong Dal mainly refers to the gram inside the Mung Bean. When Moong dal is whole as the grams inside the Mung bean, with the skin, it is called Green Gram Beans. Moong Dal is the split Green Gram (gram inside the Mung bean) when split with the skin on, and it is called Split and Skinned Green Gram when the skin is removed (yellow-coloured). 

The Moong Dal is native to India and is the most commonly used food crop in both South and North India. 

Nutritional Chart of Mung Bean

Mung beans are packed with healthy nutrients, other than rich vitamins and minerals. 

One cup of boiled mung beans contains the following nutrients:

• Energy (kcal) – 212.1
• Protein (g) – 14.18
• Total lipid (fat) (g) – 0.77
• Carbohydrate, by difference (g) – 38.68
• Sugars, total (g) – 4.04
• Fiber, total dietary (g) – 15.35
• Calcium, Ca (mg) – 54.54
• Iron, Fe (mg) – 2.83
• Phosphorus, P (mg) – 199.98
• Potassium, K (mg) – 537.32
• Sodium, Na (mg) – 4.04
• Zinc, Zn (mg) – 1.7
• Copper, Cu (mg) – 0.32
• Manganese, Mn (mg) – 0.6
• Selenium, Se (mcg) – 5.05
• Magnesium, Mg (mg) – 96.96
• Vitamin A, IU (IU) – 48.48
• Vitamin K (phylloquinone) (mcg) – 5.45
• Folate, DFE (mcg_DFE) – 321.18
• Retinol and Carotene, alpha (mcg) – 0
• Carotene, beta (mcg) – 28.28
• Vitamin E (alpha-tocopherol) (mg) – 0.3
• Cryptoxanthin, beta (mcg)and Lycopene (mcg) – 0
• Lutein + zeaxanthin (mcg)
• Vitamin C, total ascorbic acid (mg) – 2.02
• Thiamin (mg) – 0.33
• Riboflavin (mg) – 0.12
• Niacin (mg) – 1.17
• Pantothenic acid (mg) – 0.83
• Vitamin B-6 (mg) – 0.14
• Fatty acids, total saturated (g) – 0.23
• Folate, total (mcg) – 321.18
• Vitamin B-12 (mcg) – 0
• Cholesterol (mg) – 0

How do you make a sprouted mung bean gram dosa?

Sprouted Mung Bean Gram Dosa is the healthiest dish and the most popular in Tamil Nadu and Andhra Pradesh. 

Before you start the recipe, collect the necessary ingredients, as mentioned below:

Ingredients:

• Sprouted green gram (moong bean gram) – 1 cup
• Soaked Rice (Soaked in water) – 1 cup
• Soaked Urad Dhal (Soaked in water) – 1/4 Cup 
• Green chilies – 2 or 3 in number
• A small piece of ginger (with ginger’s skin removed)
• Salt (to taste)
• Water (as needed)
• Oil or ghee 
• Grated coconut (optional) – 1/4 cup

Instructions:

• Initially, collect the sprouted mung bean Gram (sprouted green gram), which you could buy from the market or make on your own. 
• Ensure you soak the rice and urad dal in clean water for 5 -6 hours.
• Now, wash the sprouted green gram, urad dhal(soaked) and rice(soaked) separately. 
• Drain the water from the rice and urad dal. Then, wash the green chillies and ginger.
• Next, add all ingredients like sprouted mung bean gram, rice, urad dhal, green chillies, ginger, and grated coconut (if used) in a blender. 
• Now, grind all of them in a blender by gradually adding water to make a smooth batter. Stop adding water once you get the dosa batter consistency.
• Transfer the dosa batter to a large bowl and add salt. 
• Mix well and let it ferment for 6–8 hours or overnight. Fermentation helps in making the dosas crisp and adds a slightly tangy flavour.
• After fermentation, give the batter a good stir. Add a little water to adjust the consistency if the batter is thick.

Dosa Making:

• Heat a skillet or tawa on medium heat on your stove. 
• Once it is hot, spread a little oil or ghee on the surface.
• Pour a ladleful of the batter onto the centre of the skillet and spread it in a circular motion to form a thin dosa. You can make dosas, as small or large as you prefer.
• Drizzle some oil (regular cooking oil or gingelly oil) or ghee around the edges of the dosa and cook until the edges turn golden brown and crisp.
• Flip the dosa and cook it on the other side for a minute. 
• Remove the dosa from the skillet(tawa). 
• Follow the same process for dosa with the remaining batter.

Conclusion 

Mung Bean is found in many forms, like Mung Bean, Green Gram, Split, and Skinned Gram. Though it is seen in various names and forms, its nutritional content is only high. Moong dal contains slightly less dietary fibre and gets cooked faster than whole mung beans.

As they are highly nutritious, they are perfect for pregnant women. But Mung Bean also has disadvantages, like causing dizziness, diarrhoea, and nausea. Beans can cause body sensitivity, and, for many people, Mung Beans can also lead to breathlessness and itching on the skin. In sporadic cases, dietary fibre in beans could result in stomach issues and poor absorption of nutrients. So, consume Mung Bean and enjoy its benefits, but ensure your body is not allergic to this plant-based source.

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