The mung bean (Vigna radiata), alternatively known as the green gram, is a plant species in the legume family. This green bean is an important pulse consumed all over the world, and has a long history of usage as traditional medicine. It has been known to be an excellent source of protein, dietary fiber, minerals, vitamins such as folate and significant amounts of bioactive compounds. 

History and cultivation:

Mung bean was domesticated in India, later cultivated beans spread from India to China and Southeast Asia. Today, it is mainly grown in East Asia, Southeast Asia and the Indian subcontinent.

Mung in Ayurveda

The English word mung originated from the Hindi word मूंग ("moong"), which is derived from the Sanskrit word मुद्ग ("mudga") (1). As per Ayurveda, mung bean is considered to be a sattvic legume as it provides nourishment to tissues, and the astringent taste, cooling nature, and high fiber content help in aiding proper digestion. In Indian vedas, it is mentioned as one of the best and lightest (laghu) to digest among all the pulses. This is why khichdi made of split mung beans is the first choice of food for mothers just after the childbirth, for a person going through the panchakarma detox therapies and for the babies after 6 months of breastfeeding. 

Mung bean health benefits: 

Mung beans are increasingly used as plant-based meat and egg alternatives as they are packed with healthy nutrients. 

1 Cup (202 g) boiled mung beans contains (2):

Calories: 212

Fat 0.768g

Protein 14.2 g

Carbs  38.7g

Fiber  15.4g

Calcium 54.5mg

Iron 2.83g

Magnesium: 97 MG

Zinc 1.7mg

Selenium 5 mcg

Folate 321 mcg

Choline 59.4 mg

 Being high in fiber content and low in glycemic index, it is tremendously beneficial for people with Type 2 Diabetes. It is iron-rich so it is an excellent dietary supplement for infants and children.

One cup boiled Mung beans provide 80% of the recommended (400 mcg) dietary intake for folate, which is essential for the growth of the fetus and so is an excellent legume for pregnant women in general or with gestational diabetes .

Furthermore, based on their high constituents of the bioactive compounds, mung beans are playing a major role in radical scavenging activities and detoxification.  These compounds have the potential health benefit as a complementary and alternative medicine due to their antioxidant, hepatoprotective, antibacterial, antifungal, antiviral, cardioprotective, anti-inflammatory, antidiabetic, anticancer, anti-obesity, hypolipidemic, and potent chemopreventive properties (3).

 Ways to incorporate Mung beans in your diet

Mung Sprouts

Mung beans forms the major part of the traditional Indian diet. Mung beans are germinated by leaving them in water for about four hours of daytime light and spending the rest of the day in the dark. The germinated bean is simply called “bean sprouts”. In Ayurveda, mung sprouts are generally good for all doshas, but they are said to be best for pitta and kapha. From a nutritional point of view, germination of the mung bean significantly increases its vitamin C content, antioxidant activity (6 times higher as in raw) and  phytochemical content (4). 

However, vitamins (folate), protein and other minerals content reduces significantly in sprouted beans(5). Pregnant ladies are advised to eat steam cooked sprouted beans as raw sprouted beans might have bacteria growing in them. 

Boiled with Salt and Turmeric:

Pressure cook the Moong beans with little salt, turmeric, cumin and water and enjoy it with a curry or with rice, jaggery and ghee (clarified butter)

Having low carbs and high in proteins, vitamins (C,A, B complex, ), antioxidants and minerals (Ca, K, P, Fe, Mg), mung beans is a superfood by all means, and a great addition to your balanced diet. Being vegetarian, I eat them 3-4 times a week and never get bored. Sprouted beans do provide the essential nutrients and are simply crunchy and yummy to have! Below is my breakfast bowl that I prepared with steamed sprouts and tomatoes, lime juice and chopped green chilis for an extra punch! What’s your favourite way of having mung beans? Let me know in the comment section below :)

References:

1. https://en.wikipedia.org/wiki/Mung_bean

2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/175255/nutrients 

3. https://www.sciencedirect.com/science/article/pii/S2213453017301453

4. https://pubmed.ncbi.nlm.nih.gov/23088738/