What Are Mung Beans?
Mung beans (Vigna radiata) are legumes known for their small, round, glossy green beans. Although common in East Asian and Indian cuisines, they are also traditionally grown and eaten in Türkiye, especially in the Aegean and Mediterranean regions.
Unlike other legumes, mung beans can be boiled whole or sprouted and used raw or lightly cooked in recipes such as salads and stir-fries.
Mung Bean Nutrition Facts
100 grams of cooked mung beans contain about 109 kcal, 7.1 g of plant-based protein, and 7.6 g of fiber. They are also a source of iron, magnesium, and folate.
What Are the Benefits of Mung Beans?
Mung beans are high in fiber and plant-based protein, making them a light and filling option as part of a balanced diet. Sprouting increases their vitamin C content, so sprouted mung beans are especially preferred for raw dishes.
This is general information. Mung beans are a food, not a substitute for medical treatment.
How to Choose Mung Beans
Fresh mung beans should be glossy, dark green, and smooth-skinned; dull or wrinkled beans are signs of staleness.
- Choose beans that are uniform in size and unbroken.
- They should be dark green and glossy; yellowish tones indicate reduced freshness.
- If buying them for sprouting, choose organic beans or beans from a reliable source.
How to Store Mung Beans
Dried beans can be stored in a sealed container in a cool, dark cupboard for up to 1 year. Sprouted mung beans stay fresh for 3–4 days in the refrigerator when wrapped in a damp cloth.
How to Use Mung Beans in the Kitchen
Boiled mung beans are used in soups and other dishes, while sprouted beans are used in salads and stir-fries. Cook the sprouts briefly to preserve their crispness.
How to Sprout Mung Beans
Soak the beans overnight, drain them, and place them in a damp cloth or jar. Rinse them twice a day and leave them at room temperature for 2–4 days. They are ready to use when the sprouts are 2–3 cm long.
How to Cook Mung Beans
After a short soak, boil the beans in plenty of water for 20–25 minutes, until tender. They can also be sautéed with onion and garlic and seasoned with spices.
What Recipes Use Mung Beans?
Mung bean soup, sprout salad, mung bean and vegetable stir-fry, and spiced mung bean dishes are common recipes.
Frequently Asked Questions
Can mung beans be eaten raw?
Whole mung beans should not be eaten raw. Sprouted mung beans can be eaten raw in salads after being washed thoroughly.
What are mung beans good for?
Mung beans are rich in plant-based protein, fiber, and iron, and are valuable as part of a balanced diet. They are a food and are not claimed to cure any disease.
What is the difference between mung beans and lentils?
Mung beans are smaller and rounder than lentils and are distinguished by their ability to sprout. Their nutritional profiles are similar, but their flavors and textures differ.
Can mung beans be cooked without soaking?
Because they are small, mung beans can be cooked after a short soak or without soaking, but soaking shortens the cooking time and makes them easier to digest.
How should mung bean sprouts be stored?
They can be stored in the refrigerator for 3–4 days wrapped in a damp cloth or paper towel; check them daily and refresh the moisture.