I have this ongoing love affair with my chickpeas and my mung beans, not only for their fresh sprouts, but also for their deliciousness in soups and stews. Long "ongoing" as in I can't get enough of them.
Woe is me - my local shop ran out of Mung beans recently. Not a train smash, I know, as they can order them in for me within two weeks. Out in the country orders take a little longer LOL
But, that gave me a thought.
Can I, should I, shall I try - and grow my own Mung beans?
Yes, Yes. And yes :)
So here we go...
They are the cutest looking beans :) |
I took a handful of the beans...
...and scattered them in a shallow trench right next to the porous pipe. (I have no idea what season they should be planted, but I planted them about 5 weeks ago.)
They have a typical bean appearance, but appear to be quite a "dwarf" size plant - so far |
Nature's Choice mung beans |
A yellow flower which produces such a deep green bean |
To give you a little nutritional information on Mung beans I am quoting from Nature's Choice website - the only supplier of Mung beans in this country that I know of / have seen. It states on the packet that the beans are a product of, and imported from, Australia - even more reason to grow my own, as I can obviate the transport footprint in so doing. That will be a tremendous win :)
Anyway, here's the nutritional info on Mung beans:
Mung Beans can be sprouted, cooked or
ground into a flour. They provide an important Protein source and when eaten
together with cereals, provide complete Protein.
Sprouts should be allowed to grow for
at least 3 to 4 days, for the nutrient availability increases with time
and after 72 hrs of sprouting, the true digestibility of the Protein will be
improved. Ask your Nature’s Choice stockist for a handout on Sprouting.
Nutritional Content
Mung beans are an important source of
protein. In fact, being a legume, the mung bean supplies a higher proportion of
protein than any other plant food can. When mung beans are combined with
cereals, the result is a complete protein. Mung beans are also rich in lysine.
Sprouted mung beans contain vitamin C that is not found in the bean.
In addition, mung beans supply
substantial amounts of folate (625 mcg or 324% of the recommended daily
allowance in one cup or about 207 grams), iron (78% of the RDA), zinc (37%),
potassium (74%), magnesium (98%), copper (97%), manganese (107%), phosphorus
(76%), and thiamin (86%). Mung beans are also rich in fibre – just one cup of
uncooked beans supplies 34 grams or 135% of the RDA. In addition, they are low
in saturated fat and low in sodium, and they contain zero cholesterol.
The nutritional composition of mung
beans is as follows:
Nutritional Info
|
|||
100g
Raw |
100g
Sprouted, Raw |
100g
Sprouted, Cooked |
|
Energy
|
340 Calories
|
30 Calories
|
21 Calories
|
Carbohydrates
|
60g
|
4.8g
|
3.4g
|
Protein
|
24g
|
3g
|
2g
|
Total Fat
|
1.3g
|
0.2g
|
0.1g
|
Fibre
|
16.4g
|
1.1g
|
0.8g
|
Calcium
|
118mg
|
13mg
|
12mg
|
Phosphorus
|
340mg
|
54mg
|
28mg
|
Iron
|
7.7mg
|
0.9mg
|
0.7mg
|
Potassium
|
1028mg
|
149mg
|
101mg
|
Magnesium
|
190mg
|
21mg
|
14mg
|
Manganese
|
1mg
|
0
|
0
|
Zinc
|
2.7mg
|
0.41mg
|
0.47mg
|
More Info
The mung bean may be one of the
smallest in the entire legume family, but it packs a lot of punch. It is
especially popular in Asian countries, having been eaten as food there for
hundreds and even thousands of years, but it is gaining popularity even in Western
countries. Although in the West mung beans are probably most commonly consumed
in the form of bean sprouts or Indian dhal curry, they are quite versatile.
Flour made from it is used to make noodles, breads and biscuits. The beans make
good soups, stews, curries and stir fries. In Asian countries especially they
are even used in confectionery.
Mung beans are nutritious. They are
rich in protein, vitamin C, folic acid, iron, zinc, potassium, magnesium,
copper, manganese, phosphorus and thiamin. They are also rich in fibre yet low
in saturated fat and low in sodium, and they contain zero cholesterol.
Because they are so nutrient dense,
mung beans offer a host of health benefits for the immune system, the
metabolism, the heart and indeed every other organ of the body, cell growth,
protection against free radicals and diseases like cancer and diabetes.
Description and
Origin
The mung bean (vignia aureus) is
native to India, where it still forms an important part of the human diet. It
is also cultivated in other warm regions, such as Indonesia, China, the
Philippines (where it is known as mongo), Australia, South America and parts of the United States. The
bean is small and cylindrical. The colour of the skin can be bright or dark
green, red, brown or yellow. Mung beans can be split or ground, and can be used
peeled or whole. They are sweet, soft and easy to digest. Being part of the
legume family, they have all the general characteristics of legumes.
Using Mung Beans
Mung beans can be sprouted, cooked or
ground to make flour. In some Asian countries, such as the Philippines, it is
made into a paste, sweetened and used as a filling in pastries, and in some
countries it is even made into ice cream and ice lollipops. A traditional
Indian dish that is also very popular in Western countries is dhal. These beans
also make good soups, stews and curries. The flour made from mung beans can be
used to make noodles, breads and biscuits. Sprouted mung beans (usually just
known as bean sprouts) can be stir fried and added to a meal as a vegetable or
used as a filling in spring rolls.
One expert suggests certain mild
processing techniques that actually improve the quality of the mung bean. For
example, mung beans contain enzyme suppressants, indigestible carbohydrate
varieties and substances that interfere with ion absorption. Soaking, cooking
and sprouting reduce the concentrations of these suppressants. Sprouting in
particular results in a highly beneficial food, since it reduces the quantities
of raffinose, phytic acid and tannin while increasing the quantities of
glucose, galactose, sucrose, folic acid, vitamin C and inorganic phosphorus.
Health Benefits
Mung beans boast several of the
important B complex vitamins. The star vitamin, as we have seen above, is
folate. This B vitamin helps to lower the risk of heart disease, fights birth
defects, contributes to normal cell growth, assists in the metabolism of
proteins and is essential for the formation of red blood cells and for healing
processes in the body. Another important B vitamin is thiamin, which the body
needs to help ensure proper functioning of the nervous system. Thiamin is also
important for releasing energy from carbohydrates.
Manganese is a trace mineral. In
other words, it occurs in small quantities, but the body also only requires
small quantities of it. Manganese is a key nutrient for energy production and
antioxidant defenses. It is also essential for the metabolism of carbohydrates,
fats and proteins, and is even believed to help nourish the brain and nerves.
Magnesium, nature’s own tranquilizer,
helps the veins and arteries in the body to relax. This action lessens
resistance and improves the flow of blood, oxygen and nutrients throughout the
body. Studies show that a deficiency of magnesium is not only associated with
heart attack but that immediately following a heart attack, a lack of magnesium
promotes free radical injury to the heart. Experts therefore recommend
magnesium-rich foods such as mung beans and other legumes for a healthy heart.
The body needs copper in order to be
able to absorb iron. Copper is also involved in the metabolism of protein and
is an essential partner in the healing processes in the body.
Iron is known to build resistance to
stress and disease and is essential for the formation of hemoglobin, which
carries oxygen from the lungs to every cell of the body. Boosting iron supplies
with beans and other legumes is a good idea generally, but it is particularly
good for menstruating women, who are more at risk of suffering from iron
deficiency. A major additional benefit is that, unlike red meat, another source
of iron, mung beans and other legumes are low in calories and virtually
fat-free. Iron is also part of key enzyme systems for energy production and
metabolism. Pregnant women and lactating mothers require more iron than usual,
and so do growing children and adolescents.
Phosphorus may be considered
calcium’s working buddy. The two need each other in order to be effective.
Phosphorus is also needed for building healthy teeth and bones.
Potassium is important for maintaining
the acid-alkaline balance in the blood and essential for muscle contraction and
a normal heart beat. Studies have shown that it helps control blood pressure
and keep it at a normal level.
Zinc is a well-known immune system
booster and is believed to be helpful in combating male infertility. Studies
published in the American Journal of Clinical Nutrition (September 2004) have
also shown that there is a correlation between a low consumption of zinc and
osteoporosis of the hip and spine. Zinc further aids healing processes in the
body, growth and tissue repair.
Like all legumes, mung beans are an
exceptionally rich source of fibre, better than fruits and vegetables, and
better even than whole grains. The soluble fibre in mung beans captures
cholesterol in the intestines, keeps it out of the blood stream and carries it
out of the body, making mung beans one of the best foods for lowering
cholesterol. Add to this the low to negligible proportions of fat, sodium and
cholesterol, and you have the ideal food for helping to reduce risk for such
conditions as heart disease, cancer, digestive tract disorders, overweight and
obesity, and diabetes and other blood sugar disorders.
The above information was taken from: http://www.natureschoice.co.za/bio-friendly/beans-peas-legumes/mung-beans/
Further information on Mung beans can be found here: http://www.buzzle.com/articles/mung-beans-nutritional-value.html
I don't know why I haven't thought of growing my own before now. Wonder what else I could grow...
I have never heard of Mung Beans! I love hearing about something new.
ReplyDeleteGood luck growing them - they look off to a great start already. Sometimes we just gotta jump in and try it, right? And if we screw up with a plant - well, at least we know what NOT to do next time!
Lindsey - Check out your local health shop, they're sure to have them. As you're heading into summer, there is nothing nicer than sprouted Mung beans in a salad :)
DeleteYeah - I agree - nothing lost in trying to grow something unusual - and if it works, then, whoopee, there is another food source that one is self-sufficient in :)
Mung beans are so good for you, especially the sprouts. You should have any trouble growing them, I imagine. Good luck!
ReplyDeleteKris - Thanks - I'll post the results :)
DeleteI should sprout some mung beans! All winter I've been sprouting lentils for the hens, but mung sprouts would be yummy for me, too!
ReplyDeleteQuinn - Trust me - their crisp, nutty flavour is brilliant :)
Delete