I proclaim this dish to be one of my all time favorites, with all the nutritional benefits on these powerful spices and the properties of mung beans… it’s my new super dish! So delicious you’ll fine yourself having more than one bowl in one sitting.
Health Benefits of Mung Beans
Mung beans originated in India and were cultivated throughout Asia. In TCM (Traditional Chinese Medicine), the functions of mung beans is used to clear body heat, internal damp, toxins, and help acne.
Mung beans are very popular in China especially in the hot summer months. Mung beans are used in a wide variety of different recipes, such as mung bean noodles, mung bean cake, mung bean rice, mung bean soup, mung bean desserts and even mung bean wine. They are also commonly sprouted to make bean sprouts. Mung bean soup is a very popular dish in China during summer and here’s why…
“mung beans are highly recommended not only as a rich source of nutrients but also prescribed as medicinal to help clear heat and toxins from the body, balance the organs and skin, and tonify Qi. Mung beans also improve circulation in the twelve meridian channels throughout the body”.
*I) Clear Heat & Prevent Heat-stroke
Chinese Medicine believes that the external environment has a strong influence on the body. For example, in a hot summer the body will absorb more heat from its external environment. If the body cannot release this heat, physical changes may occur, including: body will feel hot, red face, very thirsty, dry skin, constipation, lack of energy, headache, dizziness.
For the hot seasons, Traditional Chinese Medicine recommends foods that are cooling in nature, can balance the body’s Yin & Yang and can release the heat. These types of foods should be a part of the daily diet during the summer.
Drinking mung bean soup more than once a day is extremely beneficial in reducing the above symptoms. Upon cooking the mung bean soup it is best kept refrigerated which preserves the dish and also helps to increase its effects. Drinking two or three cups a day of this soup will help to release the summer heat as well as preventing the symptoms above.
*II) Clear Skin & Help Acne
Mung beans are sweet in taste and cooling in nature. One of the very old traditional Chinese books, Kai Bao Ben Cao, mentions that mung beans act more on the Heart channel and clear heat and toxins from the skin, and cool heat in the blood. Therefore, mung beans can help acne and other skin symptoms, such as the common skin rash, cold sores, mouth ulcers, pimples and boils. To help these conditions, mung bean soup should be thick in consistency and at room temperature – see the recipe below.
*III) Clear Toxins from the Blood & Body
Modern science now also considers that mung beans can help clear toxins from the body, including environmental toxins and chemicals.
(*) Reference ~ Ping Ming Health read more for formula recipes.
Other Health Benefits ~
If you have high cholesterol you may benefit from eating mung beans daily. Mung beans are low in cholesterol and high in soluble dietary fibers. Dietary fiber refers to certain food particles that cannot be digested. Dietary fiber comes in two forms: soluble and insoluble. Insoluble fiber aids in normalizing bowl movements, but it does not do much for lowering blood pressure. Soluble fiber when mixed with water in the digestive tract will form a gel-like material, which in turn aids in supporting essential bodily functions.
Foods rich in soluble dietary fibers are shown to help lower LDL cholesterol (bad cholesterol) by encouraging the production of LDL receptors that are responsible for removing excess LDL cholesterol out of the blood stream. It is recommended to consume 10 to 25 g of soluble fiber per day to reduce the amount of LDL cholesterol. Mung beans contain 1.9 g of total dietary fiber per cup. Mung beans may be combined with other dietary fiber-rich foods to further lower LDL cholesterol levels.
Mung and other type of beans contain protease inhibitors. Protease inhibitors slow the replication of certain cancer cells including those found in breast cancer. Protease inhibitors are known to block and prevent formation of tumor cells.
Beans such as the mung bean variety contain isoflavone nutrients. Isoflavones help regulate hormonal activity. Isoflavones are a class of phytoestrogen, making mung beans estrogenic in nature. Mung beans contain about 495.1 µg of phytoestrogen content, making mung beans a good source of phytoestrogen.
In a 12-week trial, phytoestrogen was shown to relieve hot flashes that are often disruptive and unpleasant. Potentially taking 90 mg per day of phytoestrogens may benefit post-menopausal women in preventing the often devastating effects of osteoporosis by stimulating bone formation.
Mung beans are a low glycemic index food, which means the beans are a diabetic friendly food. Low glycemic foods promote healthy blood sugar levels. People who eat foods that have a low glycemic index tend to have lower total body fat levels as opposed to those who consume high-glycemic foods, such as white bread and soft drinks. In recent studies, mung beans have shown promise in reducing blood glucose, plasma C-peptide, glucagon and blood urea nitrogen levels in non-human type-2 diabetic subjects. In the study, mung bean sprouts and mung bean seed coats were consumed for a total of five weeks before reaching a conclusion.
Mung beans contain approximately 3.16 g of protein per cup. While meat is still one of the best sources of protein at 7 g per ounce, mung beans and vegetable based foods have far less saturated fat and cholesterol than certain meats.
Other benefits source ~ http://www.3fatchicks.com/5-health-benefits-of-mung-beans/
Spicy Indian Mung Beans Recipe ~
What you’ll need…
- 1 1/4 cup dried mung beans
- 3 1/4 cup purified water
- 1 1/2 tsp tumeric
- 3/4 tsp cayenne
- 1/2 tsp paprika (spicy, smoke, or sweet)
- 1/2 Tbsp fair trade organic brown sugar
- 1 – 2 inch piece of fresh ginger, minced
- 1 1/2 tsp of cumin seeds
- 1 tsp corriander powder
- 2 tsp sea salt
- 1 1/2 tsp Garam Masala Spice (or make your own… use coffee grinder and mix 1 Tbsp cardamon seeds, 1 tsp whole cloves, 1 tsp black peppercorn, 1 tsp cumin seeds, 2 inch stick of cinnamon, 1/3 of whole nutmeg or 1 tsp of ground nutmeg, 1 bay leaf, 1 tsp coriander seeds, 1 dried whole red chili or use 1 tsp of red pepper flakes, 1 tsp fenugreek, fennel, and mace).
- 1 large onion
- 3 – 4 garlic cloves, minced
- 1 large organic tomato or two regular size tomatoes, diced
- 4 Tbsp of fresh chopped parsley
- 3 Tbsp of olive oil (1st press. cold press, extra virgin), or ghee or organic butter
- 1 cup cooked organic Quinoa or, Basmati rice, or Jasmine rice ~ to make on the side, add more if you like.
- Greek low-fat yogurt
The Making ~
- First cook mung beans in water until full boil, drain 1st water & rinse. Place mung beans back in pot with fresh water covering the beans slightly over the top adding 1 Tbsp of olive oil or butter; add more water when needed. Cook in med-low heat 20 mins. Stir occasionally
- In a separate pan add olive oil/butter, mix in onions, garlic & ginger, saute for a few minutes then add diced tomato and all of the spices! Stir & cook for 5 minutes more. Now add this mix into the pot of mung beans, stir well & add a little more water if needed. Throw in the parsley, mix again, cook & place cover on pot set in low heat for an additional 15 minutes +/- .
- Meanwhile, in a small pot cook (using the instructions on the label), your rice or quinoa. Rice takes 20 mins., Quinoa takes 15 mins. give or take.
- Finally when all is ready, take your bowl adding 2 Tbsp of rice or quinoa on the bottom, ladle in your mung beans on top adding a scoop of Greek low-fat yogurt!
I promise you this shall be an orgasmic experience for your taste buds, with all these spices, it’s truly aromatic & delicious!
Other option for this recipe ~
Mung Beans with Paneer Cheese – minus the rice/quinoa & yogurt. Paneer Cheese is an Indian style cottage cheese, if you cannot find this in a international market or Indian market, make your own! Also be sure the cheese is organic! Homemade Organic Cottage Cheese & Health Benefits
Related Links: Recipes