Since I discovered mung beans about a year ago, I’ve been making the same sprouted mung bean bowl at least every other week. It first came about when I just threw the ingredients together looking for a hot healthy meal, willing to sacrifice the flavor, but it turned out so good that I kept making it over and over.
MUNG BEANS ARE VERY NUTRITIOUS AND EASY TO DIGEST
Mung beans have been a staple of Ayurvedic diet and medicine for thousands of years. They are full of high quality plant protein and a number of vitamins, antioxidants and fiber. I love this in-depth article from Dr. Axe.
They are known to lower bad cholesterol and blood pressure. Much like my beloved rye, they are rich in magnesium, which we don’t get enough of through our regular diet. Magnesium helps with calcium absorption, same calcium that most of us consume in excess. This extra calcium gets deposited along arteries causing inflammation and in the joints – causing arthritis.
SPROUTING MAKES BEANS AND GRAINS MORE DIGESTIBLE
Sprouting mung beans makes them even healthier. It reduces anti nutrients, such as phytic acid and enzyme inhibitors. This helps us digest the beans (or grains) easier and increase nutrient absorption.
HOW TO MAKE SPROUTED MUNG BEAN BOWL
IINGREDIENTS
For sprouting mung beans
3/4 cup whole mung beans
4-5 cups water
For making soup
Water for boiling the beans
1 cup full-fat coconut milk
1 zucchini, shredded
1.5 teaspoons Tikka Masala or Curry powder
1 cup fresh spinach
Top with (optional)
Avocado
Cilantro
Splash of lime
INSTRUCTIONS
To sprout mung beans
Place 3/4 cup mung beans into a quart mason jar with a sprouting lid and leave to soak for 8 hours or overnight. The volume of the beans will increase a lot.
After soaking, drain the water through the sprouting top and flip the jar on the side. Leave it for 12 to 24 hours, rinsing once or twice, until you notice the white sprout tails. I let the sprouts get to 1mm in length but I know some folks like their sprouts longer.
Once done, proceed with making soup, or place sprouted mung beans into refrigerator until ready. They’ll stay good for about 3 days.
To make soup
Place mung beans in a medium pan, cover with water, bring to boil, then simmer for 45 minutes (until the beans reach consistency you like, I prefer mine firmer).
Rinse and drain the beans in a sieve, I like to wash the pot while the beans are draining, because they release a lot of unsightly gunk on the sides of the pot.
Combine sprouted mung beans with 1 cup coconut milk, 1 shredded zucchini and 1.5 teaspoons Tikka Masala or Curry powder (I swear by Spicemode Mild & Savory Tikka!)
Bring to boil and simmer until zucchini is just tender, 5 minutes or so.
Add 1 cup spinach, simmer for 3-4 minutes longer.
Add toppings of your choice, and enjoy!
SPROUTED MUNG BEAN BOWL
Equipment
- Quart mason jar
- Sprouting lid
- Medium pot
Ingredients
FOR SPROUTING MUNG BEANS
- 3/4 cup whole mung beans
- 4-5 cups water
FOR MAKING SOUP
- Water for boiling the beans
- 1 cup full-fat coconut milk
- 1 zucchini grated
- 1.5 teaspoon Tikka Masala or Curry powderÂ
- 1 cup fresh spinach
- salt to taste
FOR TOPPING
- avocado
- cilantro
- splash of lime
Instructions
- Place 3/4 cup mung beans into a quart mason jar with a sprouting lid and leave to soak for 8 hours or overnight. The volume of the beans will increase a lot.
- After soaking, drain the water through the mesh top and flip the jar on the side. Leave it for 12 to 24 hours, rinsing once or twice, until you notice the white sprout tails. I let the sprouts get to 1mm in length but I know some folks like their sprouts longer.
- Once done, proceed with making soup, or place sprouted mung beans into refrigerator until ready. They’ll stay good for about 3 days.
TO MAKE SOUP
- Place mung beans in a medium pan, cover with water, bring to boil, then simmer for 45 minutes (until the beans reach consistency you like, I prefer mine firmer).Â
- Rinse and drain the beans in a sieve, I like to wash the pot while the beans are draining, because they release a lot of unsightly gunk on the sides of the pot.
- Combine sprouted mung beans with 1 cup coconut milk, 1 shredded zucchini, 1.5 teaspoons Tikka Masala or Curry powder and salt to taste.
- Bring to boil and simmer until zucchini is just tender, 5 minutes or so.Â
- Add 1 cup spinach, simmer for 3-4 minutes longer.
Add toppings of your choice, and enjoy!Â
Notes
- When you first combine the soup ingredients, it may look like there is not enough liquid. Zucchini will release a lot of liquid once it starts cooking.Â
- This is the amount I make for myself, one bowl now and one later.Â
- In this soup, anything goes. I add whatever green stuff and vegetables I have around. Sorrel is especially good, if you have access to it, it adds really nice tang.Â
- I often alternate this meal with Dr. Bieler’s green soup on my vegetarian/vegan days. Yep, I have vegan days.Â
- A lot of online sources say that it takes 20-30 minutes to cook sprouted mung beans but I find that they are not done at that time, 45 minutes on simmer seems to be perfect for me.Â
3 comments
Hello, my mung beans are split. Do you still recommend soaking them over night, though being split they will loose some of the nutritional value that sprouting brings?
Hi! I would pretty much always soak beans, and I do use split (yellow) mung beans. Although mung beans are originally easier to digest than many other beans 🙂
I made this soup tonight and it is delicious! I’m so happy to have stumbled across your page. Your photos are beautiful and recipes just what I’ve been looking for (without really knowing what I was looking for lol). I love your knowledgeable insight as well. Your 2020 update made me laugh, I hope you keep posting and sharing despite it all. Thanks for your content!