Mung Beans

What is great about mung beans?


Mung beans are small, green beans that are native to India, China, and various parts of Southeast Asia. These beans have a slightly sweet taste and are sold fresh, as sprouts or as dried beans. They aren’t as popular in the US but can be purchased from most health food stores.


Mung beans are high in protein and are a nutrient-dense powerhouse compared to other legumes. In just one cup of cooked mung beans, they contain 14 grams of protein, folate, magnesium, manganese, B-vitamins, phosphorus, iron, copper, potassium, zinc, and selenium. Not only are mung beans a powerhouse packed with nutrients, but they are also high in fiber. 1/2 cup of mung beans contain 7.7 grams of fiber. Specifically, mung beans contain a soluble fiber called pectin, which is important to consume for a healthy gut.


Pectin speeds up the movement of food throughout the gut, helping the body regulate bowel movements. Not only do mung beans contain soluble fiber, but they also contain resistant starch that can nourish the gut bacteria. When the resistant starch is digested by the bacteria, it turns into butyrate which is a short-chain fatty acid. Butyrate helps the gut maintain intestinal homeostasis and helps to decrease inflammation in the gut, a symptom from IBS and SIBO. Butyrate also helps to boost the gut’s immune system and nourishes the cells in the colon. Mung beans also help aid in digestion simply because of their size: they are much smaller than other beans and legumes and they are less likely to cause gas and bloating when being consumed.


Not only are mung beans high in protein and fiber, but they contain 80% of the recommended daily intake of folate for adults. Folate is important for the gut because it helps support metabolism. It is common that individuals who suffer from Crohn’s disease, irritable bowel syndrome, gut dysbiosis, or even when pregnant, can become deficient in folate. Adding mung beans into your diet may help to ensure that you are getting adequate folate intake through healthy and delicious foods.


Ways to eat it

Mung beans can be added to many different dishes.

We love to add mung beans into

-nourish bowls

-soups

-curries

-roasted to create a crunchy and savory snack!

Mung beans can even be blended into a dip to dip veggies or crackers in!


Recipe: Mung Bean Salad














Ingredients (Makes 4 Servings):

  • 3 cups mung beans, cooked

  • 1/2 cup red onion, diced

  • 1 cup tomatoes, diced

  • 1/2 cup green bell pepper, diced

  • 1/2 cup carrots, shredded

  • 1/2 cup cucumber, diced

  • 1/2 cup red cabbage, diced

  • 1/4 cup cilantro, chopped

  • 1 lemon, juiced

  • 2 Tbsp garlic powder (to taste)

  • 3 Tbsp white wine vinegar (to taste)

  • 1 Tbsp himalayan pink salt (to taste)

  • 5 1/2 cups vegetable broth

Directions:

  1. Bring the vegetable broth to a boil in a large pot.

  2. Pour dry mung beans into the broth, reduce heat and cover with a lid and cook for 15-20 min.

  3. Drain the mung beans and leave them to the side.

  4. In a large bowl place all of the ingredients and mix thoroughly.

  5. Taste the mixture and add any additional flavoring needed.


Heal with Each Meal!


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References


Canani, R. B., Costanzo, M. D., Leone, L., Pedata, M., Meli, R., & Calignano, A. (2011).

Potential beneficial effects of butyrate in intestinal and extraintestinal diseases.

World journal of gastroenterology, 17(12), 1519–1528. https://doi.org/10.3748/wjg.v17.i12.1519

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3070119/#:~:text=The%20SCFA%

20butyrate%2C%20a%20main,several%20distinct%20mechanisms%20of%20ac

tion.

Kubala, Jillian. (May 2020). Folic acid: Everything you need to know. Healthline.

https://www.healthline.com/nutrition/folic-acid#What-is-folic-acid.

Raman, R. (July 2018). 10 impressive health benefits of mung beans. Healthline.

https://www.healthline.com/nutrition/mung-beans#TOC_TITLE_HDR_7.

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