♪ The legumes have vanished ♪ ♪ The golden legumes ♪

1. Mung beans – a rich source of valuable nutrients

2. How to properly prepare and cook mung beans

3. Five proposals for dishes made with golden beans

4. Chili sin carne (meatless)

5. A salad with mung beans, sprouts and tuna

6. Mung bean cutlets

7. Pasta with mung beans – healthy and delicious

8. Barley casserole with mushrooms, not exceeding 10 mm in thickness

1. Mung beans – a rich source of valuable nutrients

The nutritional values of mung beans per 100 g of product are: Energy: 316 kcal, Protein: 24 g, Fat: 1,3 g, including saturated fatty acids: 0,3 g, Carbohydrates: 44 g, containing sugars: 6,6 g, Fiber: 16 g. The high protein content of mung beans makes them an ideal product for vegetarians and vegans, as they can serve as a meat substitute. They are also an excellent source of dietary fiber, with 100 g of mung beans covering 64% of the daily requirement for this nutrient. Mung beans also contain vitamins from the B group (including folic acid) as well as vitamins A, C, E, and K. The vegetable also provides the body with minerals such as iron, calcium, magnesium, manganese, zinc, phosphorus, sodium, and potassium. Mung beans are rich in antioxidants, including vitexin and isovitexin, which have antioxidant, anti-inflammatory, and neuroprotective effects. In addition, mung beans have a low glycemic index, making them an ideal component of the diet for people with insulin resistance and diabetes.

2. How to properly prepare and cook mung beans

1. Soak the mung beans in ice water for 8 hours. 2. Drain the water and rinse the seeds thoroughly under running water. 3. Place them in fresh water and cook them for about 40 minutes, first on high heat and then on lower heat. 4. Optionally: at the end of cooking, season the mung beans with salt (if added too early, the seeds will be hard). 5. To check if the vegetable is already cooked, remove one seed and crush it with a fork. If it breaks apart, the mung beans are ready to serve.

3. Five proposals for dishes made with golden beans

There are many ideas for using mung beans in your daily diet, and it's ideal for combining them with vegetables, grits, pastas, or other legumes.

4. Chili sin carne (meatless)

Ingredients (for 2 servings): – 80 g of mung beans (1⁄3 cup), – 50 g of red lentils (1⁄4 cup), – 20 g of olive oil (2 tablespoons), – 50 g of red onion (1⁄2 cup), – 5 g of garlic (tooth), – 400 g of sliced tomatoes (potato), – 240 g of pink pepper (2 cup), – 4 g of fresh coriander (2 cups), – 70 g of avocado (1 cup), – 2 g of salted lemon juice (1 1⁄2 cups of salt), – 1 g of sour sauce (sour soup), – 6 g of potatoes (sliced chili peppers) and 4 g of chili pepper (salted pepper). Preparation: Prepare the ingredients. Cut onions and garlic into small cubes and sauté them in olive oil. Cook mung beans and red lentils separately. Then add them together with the other ingredients and spices to the pan. Serve with sliced avocado.

5. A salad with mung beans, sprouts and tuna

Ingredients (for 2 servings): 80 g of mung beans (1⁄3 cup), 120 g of crushed tuna in its own sauce, weight after draining (can), 170 g of green cucumber (piece), 300 g of cocktail tomatoes (15 pieces), 50 g of red onion (½ piece), 45 g of mung bean sprouts (3 tablespoons), 20 g of olive oil (2 tablespoons), 12 ml of lemon juice (2 tablespoons), 140 g of avocado (piece), 1 g of ground cumin (teaspoon). Preparation: 1. Soak and cook mung beans according to instructions. 2. Chop onion into small cubes. 3. Wash and halve tomatoes. 4. Peel and cube cucumber and avocado. 5. Arrange ingredients in a bowl and drizzle with lemon juice. 6. Add tuna and mung beans. 7. Combine with olive oil, cumin, parsley, and sprouts.

6. Mung bean cutlets

Ingredients (for about 20 pieces): – 360 g mung beans (about 1½ cups), – 120 g eggs (2 pieces), – 30 g parsley root (bunch), – 16 g breadcrumbs (2 tablespoons), – 15 g light spelt flour (1 tablespoon), – 90 g white onion (1 piece), – 40 g olive oil (4 tablespoons), – 5 g garlic (1 clove), – 10 g ground flaxseed (1 tablespoon), – 20 ml lukewarm water (2 tablespoons), – 1 g dried coriander (1 teaspoon), – 0.5 g lemon pepper (½ teaspoon), – 1 g salt (⅙ teaspoon).

7. Pasta with mung beans – healthy and delicious

The ingredients for this healthy and delicious dish are: 40 g of whole-grain pasta (one 1/2 cup), 40 g of mung beans (one 1/6 cup), 50 g of white onion (one 1/2 cup), 200 g of sliced tomatoes (one 1/2 can), 90 g of carrots (large artwork), 25 g of fresh spinach (wrist), 10 g of olive oil (one spoon), 10 g of pineapple (one teaspoon), 15 g of Mung bean sprouts, 1 g of salt (one grain), 1 g of pepper (one straw), 5 g of base tomatoes with dried onion.

8. Barley casserole with mushrooms, not exceeding 10 mm in thickness

Ingredients (per 1 serving): 45 g of barley casserole (1/4 cup), 30 g of mung beans (2 teaspoons), 100 g of eggplant (1/2 piece), 100 g of red bell pepper (1/2 piece), 120 g of mushrooms (about 6 pieces), 50 g of smoked tofu (2 1/2 slices), 10 g of olive oil (1 tablespoon), 24 g of olives (8 pieces), 1 g of ground pepper (pinch), 2 g of dried thyme (teaspoon). Preparation: 1. Rinse and slice the mushrooms. 2. Cut the eggplant and bell pepper into large pieces. 3. Sauté all ingredients in a pan. 4. Cook the barley casserole according to package instructions. 5. Cook the mung beans according to instructions. 6. Cut the tofu into cubes and the olives into slices. 7. Combine all ingredients and mix with oil, seasoning with spices.