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Cooking with Green Mung Beans

Green mung beans, also known as green gram or young green lentils, are a versatile and nutritious ingredient commonly used in many Asian cuisines. They have a mild nutty flavor and a soft, gelatinous texture that makes them perfect for a variety of dishes, from soups to salads, and stir-fries to desserts.

Nutritional Benefits and Versatility​

In addition to their culinary uses, green mung beans are also packed with nutrients, including protein, fiber, vitamins, and minerals. They have been shown to have various health benefits, such as lowering cholesterol levels, regulating blood sugar, and aiding in digestion. Their adaptability in different recipes makes them a great choice for vegetarians, vegans, and anyone looking for new flavors and textures.

Green Mung Bean Variations​

Whole Beans​

Whole green mung beans can be sprouted and added to salads or used as an ingredient in Indian dishes such as poha. They can also be pressure-cooked with spices and vegetables to make a nutritious stew.

Ground Beans​

Ground green mung beans, often referred to as green gram flour, is commonly used in South Indian and Southeast Asian cooking to make dosas, idlis, and vadas. It can also be mixed with water or yogurt to create a batter for making fermented foods like kimchi or chaat items.

Mashed Beans​

Mashing cooked green mung beans creates a creamy paste that can be seasoned with spices and herbs to make a flavorful dip or side dish similar to hummus. This variation is particularly popular in North Indian cuisine, where it's often served as a snack or appetizer.

Cooking Methods​

  • Boiling: Boil the green mung beans until they are tender and then use them in any recipe that calls for cooked lentils.
  • Steaming: Steam the green mung beans to preserve their nutrients and delicate flavor. This method is ideal for dishes where texture is important, such as in salads or desserts.
  • Roasting: Roast the green mung beans to bring out a nutty flavor that pairs well with roasted vegetables and spices.

Recipe Examples​

Green Mung Bean Salad​

Mix cooked green mung beans with chopped onions, tomatoes, cucumbers, and cilantro. Add a squeeze of lemon juice and some olive oil for a refreshing salad perfect for summer days.

Stir-Fried Green Mung Beans with Vegetables​

Stir-fry diced vegetables like carrots, zucchini, and bell peppers with minced garlic and ginger in a little bit of oil. Then add cooked green mung beans and season with soy sauce or your favorite stir-fry spices.

Sweet Green Mung Bean Dessert​

Boil the green mung beans until they are tender, then mash them and mix with sugar, milk, and cardamom powder to make a delicious dessert similar to Indian-style kulfi.