Green Mung Beans are nutritional powerhouses! Mung beans are a type of small, green legume in the same plant family as peas and lentils. They are a high source of protein, fiber, antioxidants and phytonutrients. While in most parts of the world they’re less popular than other bean varieties, like chickpeas or black beans, mung beans have some huge health benefits to offer! This Mung Bean and Kale Soup Recipe offers all the health benefits – plus great taste!
While mung beans may be new to most people in the U.S, they’ve been a part of traditional Ayurvedic diets in India for thousands of years. Mung beans are considered “one of the most cherished foods” in the ancient Indian practice that’s been a traditional form of medicine since roughly 1,500 B.C.
- 3 tbsp Extra Virgin Olive Oil
- 1/4 cup onions, diced
- 3 garlic cloves, minced
- 1 cup Mung Beans (*sprouted mung beans recipe listed below)
- 7 cups of water
- 2 cups kale or spinach, chopped
- 1 tsp ground Turmeric
- 1 tsp ground Ginger
- 1 tsp each of Cumin Seeds and Mustard Seeds
- 1 tsp ground Coriander powder
- salt and pepper to taste
- Jalapeno Olive Oil to drizzle on top
- 1 bunch Fenugreek leaves (optional)
Firstly, in a large pot, heat the olive oil and temper the cumin seeds and mustard seeds then add the onions. Cook for 3 minutes. Add the garlic and cook for another minute. Then add the mung beans, spices, salt and pepper, stir well to combine. Add water, cover and cook until the beans are tender, approximately 35 to 40 minutes.Check the beans after 20 minutes to make sure they have enough water. When the beans are ready, taste and adjust salt and liquid if needed. Add the kale and cook for 5 minutes more. Serve Mung Bean and Kale Soup Recipe with bread.
Further Nutritional Benefits
Green Mung Beans are loaded with nutritional health benefits. So, by eating green mung beans, you get high protein, low calorie food that is packed with vitamins and minerals.
- Good source of protein and dietary fiber (helps to lower cholesterol, prevents constipation and keeps you feeling full)
- Low in sodium, cholesterol, fat, and calories
- Vitamins: A, B Vitamins (Thiamin, Riboflavin, Folic Acid, Niacin, Vitamin B6, Pantothenic Acid) Vitamin E, Vitamin D, Vitamin C, Vitamin K.
- Minerals: Calcium, Potassium, Iron, Magnesium, Phosphorous, Zinc, Copper and Manganese.
- Sprouted Green Mung Beans Produce live enzymes
- Mung Beans are low on the glycemic index at 25 and have a low glycemic load of 4 making them a smart food choice for diabetics.
Sprout Your Beans – Our Top 4 Reasons
- Sprouts are a living whole food – When sprouted, Green Mung Beans are alive, fresh, and natural. They contain the life force power packed in antioxidants, vitamins, minerals and enzymes. They are a super-food!
- Sprouts have many health benefits – Sprouts aid in digestion, detoxify the body, support the immune system and contribute to healthy hearts while slowing the aging process.
- Sprouts are all the “Highs” – They are highly nutritious, high in protein, high in fiber, high in phytoestrogens for anti-aging, and high in taste!
- Sprouts are all the “Lows” – They are low calorie, low fat, low sodium, low cholesterol, low on the glycemic index and low cost.
DIY Sprouts- Ingredients
Servings: 2 cups
- 2 cups whole mung beans
- water as required
Take the amount of whole mung beans you want to be sprouted in a plate. Pick and clean the mung beans. Now wash the beans in water for 3-4 times. In a bowl take the mung beans. Add water and cover it up to 1 inch above the mung beans. Cover the bowl with a lid and soak the beans overnight. The next day the mung beans will swell. However, if there is any remaining water, just discard it. Cover and keep the bowl for 2 days. You can check after a day and you will see the sprouts appearing. After 2 days you will see beautiful sprouts from the mung beans. Once the sprouts are done, you could now use the mung beans to make your favorite recipe. You could even have these raw in salads or slightly steam/blanche and have it plain or just with about anything……. even toasted bread.