What is mung bean (green soybean), benefits and how to cook it at home?

The misnamed “green soybean” consists of a wonderful legume (specifically a bean) highly valued in the cuisine of many eastern countries.

If you are as passionate about beans as we are, you probably know that, in most cases, it is possible to have them both green and dry. They become, in fact, an extremely versatile food in the kitchen. So much so that we can find a wide variety of recipes that allow us to easily enjoy them in the kitchen. And, in addition, among the different varieties to be made, we find the wonderful mung bean.

It is a Jewish origin directly from India. It is scientifically known by the name of  Vigna radiata, and it is a type of legume that is also known by other names, such as:  green soybeans,  Chinese beans,  loctao or  mung beans . However, the designation of green soybeans is not really appropriate, since it is not related to soybeans. It is even possible to find it in many herbalists as “soybean sprouts”.

In addition, despite its diversity of denominations, did you know that it is one of the most nutritious legumes that exist? In addition, it stands out for its ease of digestion, something that is undoubtedly appreciated.

What are the benefits of mung bean?

As we briefly mentioned in the previous lines, the mung bean stands out for being one of the most easily digestive legumes. But this is not the only quality that we find in this wonderful and exquisite legume.

In fact, it is an excellent source of good quality protein. Specifically, 100 grams of mung beans provide around 25 grams of protein. In this sense, thanks to the fact that it contains an easily digestible protein, it tends to be better digested, and it causes less uncomfortable and annoying flatulence.

While it provides some carbohydrates (which are complex carbohydrates) and a low amount of fat, it stands out for its fiber content (around 16% approximately).

It is also rich in minerals such as magnesium, phosphorus, iron, and manganese. In turn, it provides potassium, so it helps regulate blood pressure in a completely natural way. And, among its vitamin content, its contribution in folic acid – known in turn as vitamin B9 – is noteworthy, essential during pregnancy by helping to prevent the formation of congenital defects in the baby.

How can we cook mung bean or green soybean?

Many nutritionists and chefs point to the mung bean as a really noble ingredient in the kitchen, not only because of its taste and texture (certainly delicate), but because of its wide versatility. In addition, it tends to permeate almost perfectly both with the flavors and aromas of the rest of the ingredients included in the recipe. Hence its importance.

For all these reasons, it is an ideal legume for slow cooking, such as in stews, stews and stews. In addition, if we want to enjoy an even more complete dish, it is ideal to accompany it with vegetables, whole grains and curries.

Simple cooking of mung bean:

The truth is that mung beans can be prepared and cooked in a simple way, in the same way that -for example- we prepare other legumes and beans. This time we are going to explain how to cook them to reserve them and thus use them in any other preparation. Take note:

1. Wash them well before soaking them. Then, in a ratio of 2-3 times the dry volume of the mung beans, let them soak for approximately 24 hours. The next day, remove the water from the soak and run it under running water again.
2. To make the mung beans even more digestive, place them in a saucepan with water and bring to a boil for 3 minutes. Turn them off, cover, and let them soak for another 2 hours.
3. Now is the time for the final cooking? To do this, add a piece of Kombu seaweed, add 2-3 times its volume in water, and simmer in fresh water. It is necessary to add cold water during cooking, from time to time, in this way you will prevent them from cracking.

Mung bean stew:

Ingredients: 

• 500 g mung beans.
• 2 carrots.
• 1 onion.
• 1 leek.
• 100 g of spinach.
• 200g basmati rice (raw).
• 1 clove garlic.
• Extra virgin olive oil.
• 1 bay leaf.
• Salt.

Elaboration:

1. Put the mung beans in a saucepan with water, and soak for approximately 12 hours.
2. Peel the onion and chop it very finely. Wash the leek, cut it and also chop it very finely. Also peel the garlic clove and chop it equally, finally. Put olive oil in a frying pan over the heat and sauté the onion, garlic and leek until they are perfectly golden. Reservation.
3. Peel the carrot and cut it into slices. Put the carrot and mung beans previously soaked in a saucepan with water over the fire. Cook with the boiling water, over low heat, for 1 hour.
4. Meanwhile, in another pot, bring the rice to a boil. Remember the maxim to cook basmati rice correctly: clean the starch that the rice brings out well, washing it several times with cold water. Then, when the water runs clear, let it sit for 10 minutes. To finish, cover the rice with the water and cook for 15 minutes.
5. Ready! Drain both carrot and mung beans and serve on plates.

As we can see, the preparation of what is known as green soybeans is actually extremely simple and easy. So much so that there is little variation in the steps to follow to make any other bean or legume.