Sprouted Green Grams: Mung Beans Recipe for Breakfast
Hello friends! In this article, I have come up with another healthy and nutritive breakfast. Mung sprouts i.e. the germinated mung beans are the main ingredients of my recipe. They are easily chewable. They are soft and get easily cooked. It's good for children, teenagers, elderly and young people. Before telling the delicious and nutritive recipe, let me give you some more interesting facts and surprising health benefits about consuming mung beans.
Mung Bean: Its scientific name is Vigna radiata, alternatively known as the green grams, moong or maash or mudga (in the Sanskrit language). Mung bean is a plant species in a legume family. Mung beans are mainly cultivated in East Asia, the Indian subcontinent, and Southeast Asia. Mung beans are a very popular ingredient in Indian sweets and savory. Besides being delicious they are nutritive too.
- A Low-calorie diet: Moong sprouts help in reducing weight, high fiber content gives the feeling of fullness. 100 grams of cooked mung sprouts (without salt) contain 105 Calories and 7 grams of protein. It Avoids hunger pangs and controls the urge to prevent eating frequently, which in turn helps prevent obesity.
- Good for skin, hair, and nails: Removes dead cells of the skin, brightens the texture of your skin, exfoliates skin. The phytoestrogens contents in mung beans contain anti-aging properties that stimulate the production of collagen and elastin, which benefit healthier skin, also prevents acne. Thus maintain youthfulness.
- Lowers Blood Pressure. Germinated Mung beans contain a high amount of potassium which lowers the effect of sodium in the blood.
- Boosts Immune System
- Combats Heart disease: Nowadays high cholesterol levels in blood plasma and accumulation of fats in arteries are the main causes of cardiac diseases and deaths. Studies have shown that proper intake of protein content in mung beans results in the reduction of bad cholesterol (LDL). In a recent in-vitro and animal studies, mung beans extract - vitexin, isovitexin - were administered which resulted in a significant reduction of LDL levels in blood and arteries.
- Prevents Diabetes: Several studies have indicated that consumption of food with low glycemic index helps in controlling and preventing diabetes. In recent studies over diabetic and normal rats, a test meal of mung bean starch and cornstarch was fed to rats. Results showed low glycemic index in normal rats and improved glucose utilization and insulin activity in diabetic rats.
- Detoxifies your body
- Prevents Constipation: Sprouted beans are more fibrous, prevent stomach bloating, regulates gastrointestinal upset. Its 100 grams cooked sprouts contain 7.6 grams of fiber. Researches have shown that Mung Beans induces less flatulence and good for children, well-tolerated by them.
- Anti cancerous properties: Recent in-vitro and animal studies of contents - Protein, peptides, phenolic acids, PhA(Phaseolus aureus nuclease) present in Mung Beans and their sprouts indicated reduced growth of cancerous cells.
- Regulates body temperature and prevent heat strokes of summer.
- Reduces premenstrual syndromes.
- Mung beans are a rich source of Vitamin C, their sprouts have more Vitamin C content. Ascorbic acid is a very powerful antioxidant.
- Good for pregnant women: It contains a high amount of folate required during pregnancy. 100 grams of cooked mung sprouts contain 61 mcg of folate which is 15% of RDI. While cooked Mung beans contain 159 mcg which is 40% of RDI.
Mung Beans (green grams)
- 2 cups Green grams (Mung Beans), dried
- 1/4 cup onions, finely chopped
- 1/4 cup tomatoes, finely chopped
- 2 teaspoon lemon juice
- 1 tablespoon cumin seeds
- 1 tablespoon chilly-ginger paste
- 1 teaspoon salt
- coriander leaves, finely chopped
- a pinch asafoetida
Step By Step Procedure to make sprouts
Here, I am displaying the images to get the mung beans sprouted and then how to make healthy mung beans breakfast recipe.
- Take 2 cups of dried mung beans in a container, remove stones if any, and wash it under running water to remove impurities.
- Then Soak the washed mung beans in water overnight.
- Next morning you will notice that mung beans have plumed up.
- Wash them and drain off all water to get rid of any smell.
- Then tie them in white damp cotton or cheesecloth, here I am using a muslin cloth.
- Put the tied cloth on a colander placed on the top of a container, so that if there is any water it will be strained drop by drop.
- Leave the mung beans tied for 6 - 8 hours at least, so that you will notice small sprouts after 6-8 hours.
Mung Beans Breakfast
- Pour two tablespoon of oil in a hot pan.
- Add two teaspoon cumin seeds and allow them to crackle.
- Add 1 teaspoon asafoetida.
- Add ginger-garlic paste and saute them for a minute.
- Add salt and stir.
- Add sprouted, beans and stir and mix all the ingredients till 1 minute (If you can't eat raw then you can pressure cook till 1 whistle, don't overcook it.
- Remove pan from the heat source and take the mixture in a separate container, then add 1 tablespoon lemon juice and mix well.
- Add finely chopped onions and tomatoes.
- Garnish with coriander leaves and serve.
Cooked Mung Beans Nutrition Boiled, Drained and Without Salt
|Serving size: 1 cup (124 g)|
|Calories from Fat||0|
|% Daily Value *|
|Fat 0 g|
|Saturated fat 0 g|
|Unsaturated fat 0 g|
|Carbohydrates 5 g||2%|
|Sugar 4 g|
|Fiber 1 g||4%|
|Protein 3 g||6%|
|Cholesterol 0 mg|
|Sodium 12 mg||1%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Sprouted mung beans or green grams
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2019 Sonal Shrivastava