Mung Bean sprouts are edible germinated legumes, rich in proteins, and like other beans, they are great sources of dietary fiber. They also contain enzymes, vitamins, and minerals such as iron, folate, magnesium, and potassium.
See Also 8 Reasons Why You Should Start Eating Fava Beans and Mung Beans Nutrition: A Great Plant-Based Protein Source,
Keep reading to learn more about their nutrition and health benefits
What are Mung Beans?
Other names for mung beans (Vigna radiata) include green gram, maash, moong, monggo bean, and munggo.
Mung beans are a type of small, green legume native to India and Pakistan and have been used in traditional Asian cuisine for centuries.
These small green beans are a key ingredient in many popular dishes, such as dal and kitchari.
While they may be lesser known in the Western world, mung beans are gaining popularity as a healthy, versatile legume.
They are a good source of protein, fiber, vitamins, and minerals.
They are also low in fat and calories, making them a good choice for those looking to lose or maintain a healthy weight.
Additionally, mung beans have a variety of health benefits, including aiding digestion, reducing inflammation, and lowering cholesterol levels.
You can find mung beans in most health food stores or online. You can also find them pre-packaged or canned in some supermarkets.
What are sprouted mung beans?
Sprouted mung beans are mung beans that have been germinated or sprouted.
They are often used in Asian cuisine and are rich in nutrients with a wide range of health benefits.
Sprouted mung beans can be eaten raw or cooked and can be added to salads, soups, stir-fries, and more.
You can sprout your mung beans at home or purchase them pre-sprouted from many grocery stores.
Sprouted mung beans have a nutty flavor and a crunchy texture. If you’re looking for a nutritious and versatile ingredient to add to your meals, give sprouted mung beans a try!
Mung bean sprouts nutrition
A cup (104g) of raw, mature sprouted mung beans contains:
1. Vitamin K
Vitamin K is an essential nutrient that the body needs for blood clotting and bone health.
Mung sprouts are an excellent source of vitamin K, providing over 40% of the Daily Value in just one cup.
Vitamin K has been shown to have several health benefits, including reducing the risk of osteoporosis, heart disease, and cancer.
2. Vitamin C
Vitamin C is an essential nutrient found in mung sprouts.
It is a water-soluble vitamin that the body cannot produce, so it must be obtained through diet or supplementation.
Vitamin C is involved in many important functions in the body, including immune system function, collagen production, and iron absorption.
Mung sprouts are an excellent source of vitamin C as one cup of cooked mung sprouts contains approximately 13.7 mg of vitamin C, which is over 20% of the Daily Value (DV).
Because vitamin C is water-soluble, it is not stored in the body and needs to be replenished daily.
Including mung sprouts in your diet is a simple way to increase your intake of this important nutrient!
Sprout mung beans are an excellent source of folate, providing 16% of the Daily Value in just a cup.
Folate is another water-soluble vitamin that plays an important role in many biological processes.
It is especially important during periods of rapid cell growth, such as during infancy, adolescence, and pregnancy.
Folate is necessary for synthesizing DNA and RNA, the body’s genetic material. It helps prevent changes to DNA that can lead to cancer.
Folate also helps form and mature red blood cells and convert homocysteine to methionine.
Methionine is an amino acid needed for the synthesis of proteins.
Homocysteine is a toxic by-product that, if left to accumulate, can damage blood vessels and contribute to heart disease.
Folate can help prevent this damage by converting homocysteine to methionine.
Folate is found in many foods but is especially abundant in leafy green vegetables and legumes. Mung sprouts are a good choice for getting your folate because they are low in calories and fat and high in fiber, vitamins, and minerals.
Manganese is an essential mineral that plays a vital role in many bodily functions.
It helps the body form bones and connective tissue, aids in wound healing, and boosts protein and fat metabolism.
Manganese is also important for proper nerve function and cognitive health.
Sprouts are a great source of manganese. One cup of mung bean sprouts contains almost 0.2 mg of manganese, which is 10% of the recommended daily intake for adults.
Manganese from sprouts is also easily absorbed by the body, making them an ideal source.
Mung Sprouts are a great source of copper. Copper is an essential mineral that plays a vital role in many biochemical processes in the body, including energy production, neurotransmitter synthesis, and antioxidant activity.
Copper is also important for maintaining healthy bones, blood vessels, and nerves. A lack of copper can lead to anemia, osteoporosis, and high blood pressure. Mung Sprouts are a good way to get your daily dose of copper!
Protein is an essential macronutrient that plays a vital role in many biochemical processes in the body.
It is required for the structure, function, and regulation of the body’s tissues and organs.
Protein is also necessary for the production of enzymes, hormones, and other important molecules in the body.
Mung sprouts are a good source of plant-based protein, providing about 3 grams per cup.
There are many health benefits associated with consuming adequate amounts of protein. For instance, protein helps to maintain muscle mass and keep bones strong.
It also aids in wound healing and helps boost immunity.
Additionally, protein is necessary for proper metabolism. Getting enough protein is especially important for people who are trying to lose weight or build muscle. That’s because protein helps to increase satiety (feeling of fullness) and can help to preserve lean muscle mass during weight loss.
Making moong sprouts part of your regular diet can help boost your protein intake.
7. Dietary fiber
Mung sprouts are an excellent source of dietary fiber.
One cup of mung sprouts contains 7 grams of dietary fiber, which is nearly one-third of the recommended daily intake for adults.
Dietary fiber is important for maintaining a healthy digestive system and preventing constipation.
Fiber also helps to regulate blood sugar levels and can reduce the risk of heart disease and other chronic conditions.
Mung sprouts are a good source of both soluble and insoluble fiber.
Soluble fiber dissolves in water and forms a gel-like substance that helps slow digestion and keeps you feeling full for longer. This can be helpful for weight loss or weight management.
Insoluble fiber doesn’t dissolve in water, but it does promote regularity by adding bulk to the stool and helping it move through the digestive system more easily, thus preventing constipation.
Mung sprouts are an excellent source of phytosterols, which are plant-based compounds that have been shown to offer a range of health benefits.
Phytosterols have been shown to lower cholesterol levels, reduce inflammation, and boost immunity.
Additionally, phytosterols have been shown to improve bone health and reduce cancer risk.
Mung bean sprouts are a great source of antioxidants. In fact, they contain more antioxidants than unsprouted mung beans. This is due to the fact that sprouting activates enzymes that produce antioxidants.
Antioxidants are important for good health because they help protect our cells from damage. They also have anti-inflammatory properties and can help to boost our immune system.
Common antioxidants in sprouted mung beans include cinnamic acid, caffeic acid, phenolic acids, and flavonoids.
Mung Bean Sprouts Benefits
1. Mung Bean Sprouts are a good source of vitamins and minerals.
2. They are low in calories and fat.
3. They help improve digestion and promote regularity.
4. They are a good source of antioxidants.
5. They help boost energy levels and metabolism.
6. They help detoxify the body and cleanse the digestive system.
7. They help reduce inflammation throughout the body.
8. They improve circulation and promote cardiovascular health.
9. They enhance cognitive function and memory recall.
10. They boost immunity and fight infection
How to Sprout Mung Beans at Home
Sprouting mung beans at home is easy and only requires a few items. All you need is some mung beans, cheesecloth or coffee filter, a rubber band, a container, water, and a little patience.
- Pick your mung beings and remove any debris or broken/colored beans
- Rinse them thoroughly under running water
- Soak the mung beans in water overnight or for about 8 hours.
- Drain the beans and rinse them well with filtered water or boiled and cooled water. Place them in your jar or container.
- Cover the top of the jar with cheesecloth or a coffee filter and secure it with a rubber band.
- Set on your countertop out of direct sunlight. Rinse the beans twice a day and watch as they sprout in just a few days!
- Once the beans have sprouted (you’ll see small tails emerging from each bean), they’re ready to eat! Rinse them again and enjoy as is, or add them to salads, soups, etc.
- To store them, allow the sprouts to dry before storing them in an airtight container in the refrigerator for up to one week.
Mung bean sprouts recipes
Mung bean sprouts are a versatile and healthy ingredient that can be used in a variety of recipes. Here are some delicious mung bean sprout recipes for you to try:
Mung Bean Sprout Salad
This salad is a refreshing and healthy option for a summer meal. It includes mung bean sprouts, cucumber, tomato, and avocado; all tossed in a light vinaigrette dressing.
Mung Bean Sprout Stir-Fry
A sprout mung bean stir-fry is a quick and easy way to get your daily dose of veggies. It includes mung bean sprouts, carrots, bell peppers, and onion, all stir-fried in a bit of oil until they’re tender and crispy. Serve with rice or noodles.
Mung Bean Sprout Soup
This soup is perfect for a chilly day. It’s made with mung bean sprouts, vegetable broth, ginger, and garlic and garnished with green onions and cilantro.
Mung bean and tofu stir-fry
This dish is packed with protein and flavor. Simply stir-fry mung bean sprouts and tofu with your favorite vegetables. Serve over rice or noodles.
Mung bean salad
Sprouted mung bean salad is light and refreshing salad is perfect for a summer picnic or potluck. Combine mung bean sprouts with shredded carrots, diced cucumber, and chopped green onions. Dress with lemon juice, sesame oil, and honey.
Mung bean noodles with peanut sauce
This dish is hearty and filling, yet still light and healthy. Cook mung bean noodles according to package instructions, then toss them with a homemade peanut sauce made from natural peanut butter, soy sauce, lemon juice, honey, garlic, and ginger. Top with chopped scallions if desired.
Sprouted mung bean stew
Mung bean sprout stew is a delicious and healthy dish that is perfect for a winter meal. The mung bean sprouts are cooked in a flavorful broth with ginger, garlic, and scallions, and the dish is served over rice. This hearty stew is sure to warm you up on a cold winter day!
Sprouted mung bean flour
Sprouted mung bean flour is a gluten-free flour that can be used in a variety of recipes. This flour is high in protein and fiber and is a good iron source.
Here are some ideas for how to use sprouted mung bean flour:
- Add it to smoothies or shakes for an extra boost of protein and fiber
- Use it to make healthy pancakes or waffles
- Mix it into oatmeal or yogurt
- Bake with it to make cookies, muffins, or bread
- Thicken soups or sauces with sprouted mung bean flour
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Sprout mung beans are simply germinated mung beans.
These sprouts are rich in vitamins and minerals and are a good source of protein and antioxidants.
They can be eaten raw or preferably cooked. Making flour from moong sprouts is a great way to include them in many different recipes.
Sprouted mung beans have several health benefits, including aiding digestion, reducing cholesterol levels, and boosting the immune system. They may also help to regulate blood sugar levels and protect against cancer.
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Hello. I am very keen to make sprouts and thank you for all the info on nutrition and method to make sprouts
I also saw the BBC Good Food article and was dismayed to read the following (extract from the BBC)
“What are beansprouts?
The two most common beansprouts are the green-capped mung bean and the bigger, yellow-capped soy bean. Widely seen as a major, somehow magic, ingredient, beansprouts have little more nutrition than other fresh vegetables – but they do have novelty of flavour and an unusual texture”
Maybe you could comment on that article? Thank you