Le The mung bean, also known as green soybeans or of black-eyed pea, is a popular legume in Asian cuisine. It comes from a tropical plant native to India belonging to the botanical family Fabaceae. Besides its pleasant taste, this legume is easy to cook and can be sprouted at home in a few days. In this article, we will explore the uses of mung bean seeds and sprouts.
What is the difference between mung beans and soybean sprouts ?
Although mung beans and soybean sprouts are classified in the same family, Fabaceae, and are often confused, there are significant differences in terms of consumption methods, nutritional composition, and taste.
| Characteristic | Mung bean | Soybean sprouts |
| Scientific name | Vigna radiata | Glycine max |
| Edible part | Green seeds | Young shoots |
| Appearance | Small round and pale green seed | White and crunchy stem with green leaves |
| Taste | Slightly sweet and nutty | Sweet and crunchy |
| Texture | Closed | Crunchy |
| Common usage | Used in curries, soups, and vegetable dishes | Used in salads, sandwiches, and stir-fry dishes |
| Nutritional value | Rich in protein, a source of fiber, and B vitamins | Low in calories, rich in vitamins C and K, and in minerals |
What are the characteristics of the mung bean ?
Here are some characteristics of the mung bean:
Appearance: The mung bean has an oval shape and is pale green in color. The seeds are small, measuring about 3 to 5 mm in diameter.
Culture: This green seed comes from an annual plant that can be grown outdoors in warm and humid regions. It requires well-drained soil and a sunny exposure. It can be cultivated from seeds and reaches maturity after about 3 months.
Culinary use: The mung bean is used in many Asian cuisines. The seeds can be cooked and added to dishes such as soups, salads, stews, and curries. Mung bean sprouts can be eaten raw in salads or cooked in stir-fried dishes.
Mung bean sprouts: Mung bean sprouts are its seeds that have been soaked in water for a few hours to make them sprout. In Asia, they are eaten raw in salads or stir-fried for a few seconds in a wok.
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Organic mung bean seeds
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What are the nutritional values of mung beans ?
The mung bean is a legume rich in essential nutrients. Here are the nutritional values for 100 grams of raw mung beans:
Calories: 347 kcal
Proteins: 24.8 g
Lipids: 1.2 g
Carbohydrates: 63.4 g (including 14.2 g dietary fiber
Vitamin B1: 0.6 mg
Vitamin B2: 0.2 mg
Vitamin B3: 1.7 mg
Vitamin B5: 0.6 mg
Vitamin B6: 0.3 mg
Vitamin C: 4.8 mg
Vitamin K: 9.8 µg
Calcium: 132 mg
Iron: 6.7 mg
Magnesium: 189 mg
Phosphorus: 367 mg
Potassium: 1,435 mg
Zinc: 2.7 mg
Mung beans also contain phytonutrients.
What mung beans contain:
Here is what mung bean seeds and sprouts contain:
Composition: Mung beans contain plant-based proteins, fiber, B vitamins, and minerals (iron, magnesium, phosphorus, potassium). Mung bean sprouts contain vitamins C and K. The quantities are given in the nutrition table.
Where can one find mung beans ?
You can find mung beans in the natural food stores, ", the" Asian grocery stores "and the" supermarkets. Mung bean seeds are often sold in 500-gram bags or larger and can be found in the legumes or dry goods section. Mung bean sprouts are typically sold in trays or bags in the fruits and vegetables section.
It is also possible to grow mung beans yourself thanks to the organic sprouting seeds from BIOVIE, available on the site in packaging of 90g, 700g, or 5kg.
How to consume mung beans ?
The mung bean is well known in Asian cuisine and can be consumed in various ways. Here are some ideas and methods of preparation:
Cooked mung bean seeds: Mung bean seeds can be cooked and added to dishes such as soups, stews, and curries. They should be soaked for at least 4 hours before cooking to reduce cooking time.
Raw mung bean sprouts: Mung bean sprouts can be eaten raw in salads like spring rolls, or added to sandwiches or wraps.
Mung bean flour: This flour can be used to make bread, pancakes, galettes, pasta, and other pastries.
Mung bean noodles: Mung bean noodles are a healthy alternative to wheat or rice noodles. They can be used in soups, salads, stir-fries, or as a side dish for vegetable dishes.
Germination: Mung bean sprouts develop at room temperature. They are added to Asian recipes such as Chop Suey, which is a Chinese stir-fry dish where mung bean sprouts are cooked.
The full range Sprouted seeds
Biovie offers 24 varieties of organic sprouting seeds, produced since 1896 by our Italian supplier Geo Bavicchi, and every batch is tested before it goes on sale (germination rate above 95% required). Radish, fenugreek, sunflower and alfalfa sprout the fastest and most easily for beginners, in 3 to 5 days on a windowsill. To discover several varieties without making a mistake, the packs (The 3 Radishes, The Essentials, The Pep's Seeds...) are a good starting point, before choosing your varieties individually. The range also covers microgreen seeds to grow on a substrate, and sprouters to get started without unnecessary equipment., 46 products
Discover the full range
Can you eat mung beans raw ?
Raw mung beans can be consumed, but it is necessary to take precautions to avoid the risk of food poisoning. Raw mung beans contain lectins, which are proteins naturally present in certain legumes that can cause digestive problems if consumed in large quantities. Lectins are eliminated during the cooking or sprouting of mung beans.
If you wish to eat raw mung beans, it is advisable to soak them in water for at least 4 hours before eating to reduce the lectin content. However, it is always better to sprout or cook mung beans to avoid any risk of toxicity. Mung bean sprouts, as mentioned earlier, can be consumed raw without any risk.
