Mung beans, sometimes known as moong or moong dal if sold as split beans, are a type of legume in the same family as peas. Although not so well-known in the West, they are a staple ingredient in many Asian countries. They are small green beans, about the size of a pea, or a little smaller. They are usually purchased dried, and most mung bean recipes will cook the beans to use like other legumes. But they are also sometimes available to buy as sprouts, or can even be germinated at home for homegrown mung bean sprouts.
What Are the Health Benefits of Mung Beans?
Mung beans have a great nutritional profile. They are an excellent source of plant-based protein, rich in fiber, vitamins and minerals. They contain polyphenols, flavonoids and other compounds with antioxidant and anti-inflammatory effects. Best of all, they taste delicious and can be used in a range of dishes. Here are some of my favorite ways to use them.
1. Sprouted Mung Beans
Let’s start with some good instructions for sprouting your own mung beans at home. These instructions show you just how easy it is – then you can go on to use the sprouted beans in a whole range of dishes.
Recipe by: Flourishing Kitchen
2. Mung Bean and Coconut Curry
A deliciously healthy and indulgent vegan recipe. The coconut milk makes it rich and satisfying, adding healthy fats along with the protein from the mung beans.
Recipe by: Hey Nutrition Lady
3. Mung Bean Stew with Kale
This mung bean stew mixes kale and potatoes in with the beans, for a delicately spiced and very tasty result. I love it on a cold winter evening.
Recipe by: Heartful Table
4. One Pot Mung Bean Meal
I like the way this recipe mixes the sprouted mung beans with fresh ingredients like celery, apple and avocado. The writer suggests using up whatever greens or fresh veg you have lying around.
Recipe by: The Kitchn
5. Mung Bean Dip
I love me a good hummus, and this mung dip is incredibly creamy, with extra flavor from the aromatics and herbs. A really great dip for all occasions.
Recipe by: 101 Cookbooks
6. Mung Bean Soup
Over to the Philippines for this incredibly flavorful soup which combines mung beans with the little-known green malunggay leaves. Don’t worry, the writer gives instructions for how to substitute with spinach.
Recipe by: Pinch of Yum
7. Mung Beans with Caramelized Onions
Many mung bean recipes have Asian flavors. Don’t get me wrong, I love Asian food, but sometimes I find myself craving something more European. This one is a bit different.
Recipe by: The Happy Foodie
8. Korean Mung Bean Pancakes
Super-crunchy little pancakes – these are just beautiful. The crisp edges give way to a pleasantly chewy interior, just perfect served as a snack or appetiser with a dipping sauce
Recipe by: Lands and Flavors
9. Mung Bean Oatmeal Protein Pancakes
More like American pancakes, but still super-healthy and packed with protein. You can eat them with bacon for an American breakfast, or match with Indian pickles and yogurt.
Recipe by: Watch What U Eat
10. Mung Bean Cakes
Beautiful Chinese mung bean sweet cakes, shaped with a mooncake press. Mooncakes and similar are traditionally eaten at Chinese calendar celebrations, like lunar new year.
Recipe by: Healthy Nibbles
11. Indian Mung Bean Salad
Another use for your sprouted mung beans. This delicious salad features pomegranate arils, peanuts and cilantro in a hearty, fresh-tasting bowl.
Recipe by: Easy Cooking with Molly
12. Just Egg Mung Bean Scramble
Vegans will already be familiar with tofu scramble, a plant-based substitute for scrambled eggs. This recipe mixes it up, using mung beans instead of tofu. Really creamy and nice.
Recipe by: The Cheap Lazy Vegan
13. Sweet Potato Mung Bean Cakes
Great vegan and gluten-free little patties with Vietnamese flavors. The writer serves them on noodles, but I think they would make a great veggie burger as well.
14. Mung Bean Sprouts Side
A popular Korean side dish featuring blanched mung bean sprouts mixed with extra flavors like fish sauce and sesame oil. Deceptively simple and very good.
Recipe by: Maang Chi
15. Khichdi
One of my own recipes, and the one that inspired this post in the first place. Khichdi used split beans – moong dal – for a flavorful and comforting Indian stew.
Recipe by: Yummy Addiction
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