As I am recovering from knee surgery, my level of physical activity has drastically been reduced. I do need nutritious food to help me recover but it can't be too heavy and fattening. Mung beans are really ideal to get a good intake of nutrients, super easy to digest and with a low Glycemic Index. They're very versatile so I can cook them in many different ways without getting bored of them.
Mung beans (Vigna radiata) are small, green beans that belong to the legume family.
They are are rich in vitamins and minerals. 200 grams of boiled mung beans contains:
Calories: 212
Fat: 0.8 grams
Protein: 14.2 grams
Carbs: 38.7 grams
Fiber: 15.4 grams
Folate (B9): 80% of the Reference Daily Intake (RDI)
Manganese: 30% of the RDI
Magnesium: 24% of the RDI
Vitamin B1: 22% of the RDI
Phosphorus: 20% of the RDI
Iron: 16% of the RDI
Copper: 16% of the RDI
Potassium: 15% of the RDI
Zinc: 11% of the RDI
Vitamins B2, B3, B5, B6 and selenium
These beans are one of the best plant-based sources of protein. They’re rich in essential amino acids.
Ayurvedic Value of Mung beans
According to Ayurveda mung beans are considered a cooling food, with sweet and astringent tastes, and have a nourishing and cleansing effect. They are Tri-Doshic, meaning that they can balance all three doshas, especially when cooked with spices appropriate for each dosha.
Ingredients
Green mungo beans, 1 cup / 200 gr
Filtered or spring water, 4 cups / 1 l
Ghee (or coconut oil or olive oil), 1 tbsp
Lime, 1
Spices
Freshly grated ginger, 1.5 tsp
Cloves of garlic, minced, 2
Fresh basil leaves chopped (or cilantro), a handful
Black mustard seeds, ½ tsp
Cumin seeds, 1 tsp
Hing (asafoetida), 2 pinches
Turmeric powder, ½ tsp
Coriander powder, ½ tsp
Himalayan rock salt, to taste
Instructions
Wash mung dal and soak in for a minimum of 3 hours. (I personally soak all my grains, beans and lentils overnight to speed up the cooking process and to break down the enzyme inhibitors.)
Drain water after soaking and rinse once.
Put the mung dal and water in a pot; and bring to a boil. Add turmeric. Cook on a medium-high heat for about 20 minutes without covering the pot. Stir occasionally to prevent sticking. Add more water if needed.
While it's cooking, get all the spices ready and set them aside.
Get all the dry spices in a bowl; and chop garlic, ginger and cilantro leaves.
Heat ghee (or coconut or olive oil) in a small saucepan until the oil becomes medium hot.
Add cumin seeds, mustard seeds, and hing. When the seeds start to pop turn down the heat and add ginger, garlic, and coriander powder.
Once dal is cooked, turn off the heat and blend the soup to a smooth consistency.
Serve the soup with your spices and fresh basil (or cilantro) leaves. This soup really comes alive when served with a squeeze of fresh lime juice and some chili flakes (if you want it spicy).
Enjoy !
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