Mung bean is a protein and dietary fiber rich food. It is widely popular in south Asian countries like Nepal. Be it as regular Daal or during sickness as Khichadi, we consume decorticated (splitted) mung bean on a regular basis.
Nutritional content of about 100g of whole mung bean seed (soaked for 12 hours) is given below (1). Soaking reduces compounds that inhibit absorption of protein and minerals in our intestine. When you soak mung bean, or any bean, the minerals such as iron, zinc etc. are well absorbed in our body. If you could used germinated one, it is even better.
Protein: 27g, Dietary fiber: 4.5g, Carbohydrates: 63.4g, Fat: 1.83g
Calcium: 81 mg, Iron: 8.4 mg, Phosphorous: 381 mg, Magnesium: 49.9 mg
How to make mung bean salad?
Ingredients: Whole mung bean, cabbage, coriander leaves, onion, green chili, lemon, salt
The day before
- Soak around 2 tablespoon (26g) overnight
- Steam a small potato (you can do this in the morning too)
The day
- Decant excess water in the morning and wash once with clean water
- Cut about cabbage in small pieces (1 cup)
- Cut the steamed potato in small pieces
- Cut a little bit of fresh coriander leaves, a green chili, a small red/white onion into small pieces
- Add two tablespoon of grounded sesame seed (white or black)
- Add 2 teaspoon of lemon juice and a pinch of salt as your taste (not too much)
- Mix well the whole thing
- Top it with 15-20 Pumpkin seed if you like. Mung bean cabbage salad is ready.
You can have it as your post workout meal, as a dinner or whenever like. If your workout is heavy, increase the amount of mung bean a bit and also add pumpkin seed on the top.
