♪ The mung legume – the golden legumes ♪ ♪

1. Mung beans – an abundance of valuable nutrients

2. How to accurately prepare and cook mung beans?

3. Five recommendations for dishes made with golden beans

4. Chili sin carne (meatless)

5. A salad with mung beans, sprouts and tuna

6. Mung Bean Patties, also known as "Mung Bean Cutlets"

7. Pasta with mung beans – nutritious and delectable

8. Barley dish with mushrooms, not exceeding 10 mm in depth

1. Mung beans – an abundance of valuable nutrients

The nutritional values of mung beans in a quantity of 100 g comprise: 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 substantial protein content in mung beans makes them an excellent choice for vegans and vegetarians, as they can function as a meat alternative. Moreover, they are an outstanding source of dietary fiber, with 100 g of mung beans fulfilling 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 supplies the body with minerals such as iron, calcium, magnesium, manganese, zinc, phosphorus, sodium, and potassium. Mung beans are abundant in antioxidants, including vitexin and isovitexin, which exhibit antioxidant, anti-inflammatory, and neuroprotective properties. Furthermore, mung beans possess a low glycemic index, rendering them an optimal constituent of the diet for individuals with insulin resistance and diabetes.

2. How to accurately prepare and cook mung beans?

1. Soaking the mung beans in ice water for 8 hours. 2. Subsequently draining the water and thoroughly rinsing the seeds under running water. 3. Then placing them in fresh water and cooking for about 40 minutes, first on high heat and then on lower heat. 4. Optionally: at the end of cooking, seasoning the mung beans with salt (if added too early, the seeds may become hard). 5. To check if the mung beans are already cooked, remove one seed and crush it with a fork. If it breaks apart, the mung beans are ready to serve.

3. Five recommendations for dishes made with golden beans

There are numerous concepts for utilizing mung beans in one's daily diet, and it's perfect to integrate them with vegetables, grits, pastas, or other legume products.

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 onion), – 5 g of garlic (1 clove), – 400 g of sliced tomatoes (1 can), – 240 g of red bell pepper (1 piece), – 4 g of Roman parsley (2 pinches), – 2 g of fresh cilantro (2 bunches), – 70 g of avocado (1⁄2 piece), – 2 g of lemon pepper (2 pinches), – 2 g of salt (1⁄3 teaspoon), – 1 g of chili powder (1 pinch), – 6 g of lemon juice (1 tablespoon). Preparation: Cut the ingredients into small pieces. Sauté the onions and garlic in olive oil until soft. Cook the mung beans and red lentils separately. Then add the tomatoes, bell pepper, mung beans, and lentils and season with chopped parsley and cilantro. Season with salt, pepper, and chili. 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 Patties, also known as "Mung Bean Cutlets"

Required ingredients (for about 20 pieces): – 360 g mung beans (about 1½ cups), – 120 g chicken eggs (2 pieces), – 30 g parsley (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 table salt (⅙ teaspoon).

7. Pasta with mung beans – nutritious and delectable

The components for this nutritious and delectable dish are: 40 g of whole-grain penne 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 dried basil (one spoon).

8. Barley dish with mushrooms, not exceeding 10 mm in depth

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.