Mung bean ( mung bean ) is a legume family plant that is a source of highly digestible protein, phytoestrogens and protease inhibitors. The birthplace of culture is India. Today it grows in Southeast Asia, Uzbekistan, Korea, Japan, China, Turkmenistan. The harvest is in June and November.
Externally, this plant is a small, green oval-shaped beans. They are used in cooking as a garnish. Mash is eaten whole or starch is extracted from it, on the basis of which noodles are made. In addition, beans are used to make soups, purees, salads, creams, and snacks.
Mash is a high-calorie product that is very beneficial for women's health. It supports the hormonal background (which is especially important during menopause), inhibits the development of breast cancer. In addition, mung beans improve memory and vision, strengthen joints and bones, fight allergies and asthma, and have a beneficial effect on the state of the nervous system.
Mash is extremely popular in the cosmetics industry. The composition of the beans includes a coenzyme that stops age-related changes in appearance: the appearance of age spots, wrinkles, flabbiness.
Benefits and harms
Mash has a diuretic, antiseptic and detoxifying effect. Interestingly, in ancient China, healers used these "miracle beans" to cleanse the body.
- reduces pores, nourishes, softens, brightens the skin (as a mask);
- strengthens the immune system;
- stimulates mental activity;
- improves visual acuity;
- stabilizes cholesterol and blood sugar levels ;
- fights tumors (protease inhibitors);
- improves the hormonal background and the psychological state of a woman during menopause, fights hot flashes (phytoestrogens);
- normalizes blood pressure;
- absorbs toxins, excess fat;
- increases the flexibility of arteries, veins;
- stimulates the production of collagen, elastin, hyaluronic acid, which give the skin a young, healthy, toned look (phytoestrogens);
- increases efficiency;
- regulates body temperature, thereby preventing heat stroke;
- normalizes metabolism;
- helps curb hunger, reduces cravings for sweets.
Dr. Haichao Wang found that mung bean extract prevented sepsis. According to theIn an experiment on mice, the survival rate of the group treated with mung bean extract was 70% relative to the control group, in which it did not exceed 30%.
Mung bean is an alternative source of protein among plant products. Interestingly, 100 g of mung bean contains 23.5 g of proteins, while in beef tenderloin - 20.2 g, pork - 16 g, boiled chicken - 22.6 g, raw eggs - 12.7 g. Therefore, beans can be replaced with meat 2-3 times a week: this will reduce the load on the digestive tract.
Legumes are a dietary product that is especially useful for diabetics, vegetarians, athletes, overweight people, heart problems and metabolism.
- product intolerance;
- poor intestinal motility;
- diseases of the digestive system.
Excessive use may cause flatulence and dispersion.
Mung contains valuable vegetable protein, fiber, vitamins, minerals, protease inhibitors, phytoestrogens, which can fully replace meat.
Sprouted beans provide the greatest value for humans, since the concentration of nutrients in them increases by 1.5 - 5 times.
|Components||Content, g per 100 g of product|
|Starch and dextrins||42.4|
|Mono- and disaccharides||3.6|
|Name||Nutrient content, mg per 100 g of product|
|Phil loquinone (K)||0.009|
|Ascorbic acid (C)||4.8|
|Pantothenic acid (B5)||1.91|
|Folic acid (B9)||0.625|
Caloric content of mung beans and their sprouts is 300 and 30 kcal, respectively.
Methods of preparation
Mung beans are widely used in Asian cooking in boiled form. They are used unpeeled, peeled, both whole and chopped. Starch is extracted from mung bean, which is used for the production of pasta, jelly, ice cream, drinks, creams. In Uzbek cuisine, a vegetarian pilaf (mashkhurda or mashkichiri) is prepared from unpeeled golden beans (as this legume is also called) and rice. Beans combined with chicken, beef, seafood, peanuts, sauces, vegetables create hearty, tasty salads. To taste, mung bean resembles beans with hints of nuts. It goes well with rice, lamb, spinach, peas, chickpeas. In addition, hearty casseroles, snack pies, vegetable cutlets, stews, mashed soups are obtained from this product.
Deep-fried mung bean is a traditional oriental snack.
How to cook beans?
- Rinse the grits under cold water.
- Soak for 2 hours (or overnight) if using whole beans. The longer they soak in moisture, the softer they will be in the finished dish and the less time it will take to cook them.
- Add groats to boiling water (at the rate of 1 part mung bean to 2.5 parts water), cook for half an hour over low heat. Porridge is salted 10 minutes before the end of cooking. To improve the taste, butter or sunflower oil, browned onions, carrots, mushrooms, hot spices (asafoetida, curry, chili powder, coriander, garam masala) can be added to mung bean.
How to sprout beans
BFirst of all, it is worth noting that germinated crops are a powerful energy resource.
The nutritional value of such products increases by 2-10 times. Sprouting increases the concentration of biologically active substances in them and reduces the amount of phytates that prevent their absorption.
Beans with sprouts can be eaten raw or cooked, such as fried in oil. Growth requires special conditions that involve alternating modes of light and darkness. Sprouts appear after 3-5 days and are ready to eat in a week. However, this is possible provided that they are in the light for 4 hours a day, and the rest of the time in the dark.
So, before sprouting, wash, sort out the beans, get rid of broken seeds and litter. Soak them in water overnight. Rinse the mung bean in the morning, transfer it to a glass jar, cover it with gauze, and tighten it with an elastic band. After that, turn the bean container upside down and place it in a plate of water at a 45-degree angle so that the beans are saturated with moisture. The next step is to put the beans in a dark room. As it dries, rinse in the same way.
Mash is recommended to be eaten when the size of a bean with a sprout is at least 1 cm. It is in this form that the beneficial properties of the product are fully revealed. However, do not delay the germination, otherwise, instead of fresh young white-yellow shoots, you will get brown, tasteless sprouts. Sprouted mung bean is best used for food immediately, because the maximum shelf life is 2 days in the refrigerator, in gauze.
Green bean skins contain natural plant fiber that improves digestion, so do not peel it before eating the product.
Interestingly, the content of vitamin C in sprouts increases 7 times compared to seeds (and is 42.4 mg), antioxidants - 5 times the fifth day of cultivation is 517 mg), fiber - by 1/3 part (up to 8.9%).
The active components of mung bean seedlings activate the production of hemoglobin, participate in the construction of phosphatases, carry a powerful charge of energy, relieve stress, have antimicrobial activity, and normalize metabolism. Bean sprouts help in the fight against arthritis, asthma, allergies, atherosclerosis, diabetes, menopause, hypertension. In Chinese medicine, they are used as a cooling food, cooling the body, cleansing the skin, and preventing ARVI.
Any mung bean seeds are suitable for germination, as they are not subjected to heat and chemical treatment. The main condition is that the grains should not be dark or wrinkled.
- mung bean - 200 g;
- butter - 50 g;
- grated fresh ginger - 5 g;
- cinnamon - 1 stick;
- cumin - 7.5 g;
- water - 1.9 liters;
- garlic - 2 cloves;
- red pepper - 2 pods;
- bay leaf - 2 pieces;
- turmeric - 5 g;
- vegetables - 275 g;
- Pour water into a saucepan, bring to a boil. Add bay leaf and cinnamon.
- Introduce mung bean into boiling water, cook for 20 minutes over low heat.
- Peel vegetables, finely chop, mix with butter, turmeric. Put the resulting mass in the machine. Cook until the beans are soft. If the soup is too thick, add some water.
- Heat a frying pan, fry dried red pepper and cumin seeds in oil. When they darken, add garlic and grated ginger.
- Pour spices into dal, cook for 5 minutes.
- Before serving, add sour cream to the dish .
- round-grain rice - 200 g;
- mutton fat - 100 g;
- carrots - 2 pieces;
- tomatoes - 3 pieces;
- mash - 200 g;
- whole barberry - 15 g;
- cilantro - 4 sprigs;
- boiled water - 3 l;
- beef bones - 400 g;
- lamb meat - 400 g;
- vegetable oil - 60 ml;
- onions - 2 heads;
- a mixture of red hot peppers, cumin seeds and coriander - 15 g;
How to cook:
- Cut fat and meat into small pieces.
- Peel onions and carrots, cut into strips.
- Scald tomatoes with boiling water, peel, chop.
- Rinse mung bean and rice under water, put on a sieve. Don't mix grains.
- In a cauldron, heat the oil, fry the meat and bones over high heat until a brown crust appears.
- Add fat (it should become slightly transparent), then onions (until a yellowish tint appears), tomatoes. Add barberry and spice mix. Cook 5 minutes.
- Put carrots in a cauldron, add mash, pour in water. Bring the contents to a boil, turn down the heat, cook under a closed lid for at least half an hour. Cook the dish until the beans burst.
- Add bay leaf and rice to content. Cook another 25 minutessalt. After cooking, infuse the dish for 20 minutes on the stove.
- Serve mashkhurd with katyk or thick curdled milk. Garnish with cilantro, basil.
It is interesting that in the Uzbek soups with frying, spices are added at the stage of stewing. Often they are introduced after adding vegetables (particularly tomatoes), when they actively release juice.
Mash is a golden bean used to eliminate food poisoning, inflammation (tracheitis, laryngitis, sinusitis, rhinitis, bronchitis), acne rashes, dermatitis. An extract from dried beans tightens pores, cleanses, softens and nourishes the skin, and also supports a woman's body during hormonal changes (menopause). Mash protects against free radicals, stimulates intercellular processes, removes the dullness of the dermis, heals shallow wounds.
Mung beans are widely used in cooking. Sauces, pasta, soups, side dishes, snacks, pancake toppings, salads are made on their basis. Mash is stewed, boiled, fried or served sprouted. It goes well with meat dishes, seafood and vegetables (vegetarian pilaf, risotto, dal, mashkhurda).
Daily intake of beans reduces cholesterol levels by 19%. To increase the concentration of nutrients, mung bean is soaked and germinated for 5 days. Shoots enrich the body with easily digestible protein, slow carbohydrates, useful amino acids, fats, copper, zinc, calcium, phosphorus, potassium, iron, B vitamins, E, C, K, A, PP. Sprouted beans relieve nervous tension, activate metabolic processes, normalize blood pressure, resist the growth of malignant neoplasms.
It is recommended to eat no more than 200 g of boiled mung beans per day. Excessive consumption of legumes is fraught with the appearance of bloating, dispersion, and allergic reactions.
In addition, mung bean intake should be limited to nursing mothers, pregnant women and children under 6 years of age.
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