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Mung bean cereal recipes. Dish from the East: mung bean cereal. Mung bean soup

In the section of healthy and lean recipes today, mung beans. First, let's figure out what mung bean is? These are small green beans, also called golden beans. Mung bean is widely used in China, India, Japan, Tajikistan and Uzbekistan. Every kitchen has its own classic dish using these healthy beans. Mung bean is very rich in protein, which helps quickly satisfy hunger, form muscle fibers, and has a beneficial effect on brain activity and, in general, the entire body as a whole.

Mung beans, unlike red or white beans, cook very quickly. In this case, the beans do not require long soaking in water and then the same slow cooking. Just rinse the mung bean in cold water and boil for half an hour. And then you can make any healthy and tasty dishes based on these beans.

I have a lot of ideas on this matter. The simplest and fastest thing that comes to mind is mung bean with lemon zest and green onions. For this side dish, mung bean is boiled (Classic cooking method: 1 cup mung bean in 2.5 cups of water. Cook for the first 15 minutes, then add salt, add 2-3 tablespoons of vegetable oil and cook for another 15 minutes). Next, add the zest of one lemon, a little lemon juice, ground black pepper to taste and 2-3 green onions, finely chopped. The refreshing citrus flavor makes the dish very tasty and interesting.

Lenten cutlets with mung beans and couscous

What I really like about this dish is that it is quick to prepare, it is very healthy and tasty. Here, two very healthy ingredients are combined in one dish. And also, those who try these cutlets, without knowing what’s in them, never believe that there’s no meat in them! 😉 So,

You will need:

100 g couscous
200 g boiled mung beans
2 tbsp flour
3-4 tbsp breadcrumbs or semolina
2 green onions (it’s better to take chives, they have a more subtle taste)
2-3 sprigs of dill
zest of half a lemon
olive oil for frying
salt and ground black pepper to taste

Cooking method:

We are used to pea puree and bean or lentil soup. However, there are legumes that you rarely see in our kitchen, for example, mung bean. If you have never encountered this product, but now want to cook something from mung beans, our recipes with photos of the most interesting dishes made from these beans will help you in your culinary experiments.

A little about Masha

The homeland of this legume is India. Mung beans are small green grains, similar in shape to peas, only smaller and slightly darker. This is a very useful product, which contains large quantities of elements such as fiber, phosphorus, and B vitamins. They have a beneficial effect on the digestion process, stabilize the nervous system, and have a positive effect on other organs and systems of the body.
This is a fairly high-calorie product - about 300 calories per 100 g, nutritious and satisfying.

The most important rule, which applies to both mung bean and other legumes, is their preliminary soaking. How long to soak directly depends on the age of the beans. If they are young, then 50-60 minutes will be enough. But if the beans are several months or even years old, then soak them in water overnight.
Also, the soaking time depends on the purpose for which the product will be used. For quick-cooking dishes, such as some soups or side dishes, it is better to soak in water longer. And for those that take an hour or more to prepare, you don’t need to soak them at all, just rinse the beans.
These recommendations apply to any dishes containing mung bean, the recipes for which you will find below.

How to cook mung bean as a side dish

The most common method of preparation is as a side dish of this legume for meat dishes.

To do this you need to take:

200 g mung bean;
1 onion;
1 tomato;
salt, pepper, dill seeds.

The process of preparing the side dish is quite simple:

Boil the pre-soaked grains in salted water until tender.

Fry onion in half rings with vegetable oil, allspice and dill seeds. If you like spicy notes, you can replace allspice with red pepper.

At the end of frying, add diced tomato. Stew.

Place the cooked mung bean in a frying pan with fried vegetables and mix well. Simmer for another 5 minutes and set aside.

This method is the fastest and easiest. However, in order to experience all the facets of the taste of this legume, you need to cook other dishes with it. Only then will mung bean, from which we offer other recipes below, reveal itself to you in a completely different way.

Risotto

These beans can easily become the basis of risotto.

We will need:

1 cup beans;
1 small onion;
1 carrot;
300 g minced meat;
1 glass of water;
salt, ground paprika, spices.

The process itself will take a little time:

Soak the grains for 4 hours (or better yet, overnight).

Fry onions and carrots. Add minced meat to them and fry everything together.

In a deep container, combine mung bean with minced meat.

Salt and sprinkle with paprika. Pour in water, cover and cook until the beans are ready. At the end, add your favorite spices or herbs.

Mung bean soup

You can also prepare hearty first courses from this product. We suggest you cook one of these.

To prepare the soup, take:

300 g beef;
1 tbsp. Masha;
1 large onion;
1 large carrot;
50 g butter;
3 tbsp. spoons of vegetable oil;
3 tbsp. l. flour;
0.5 tsp. turmeric;
a bunch of greenery;
2 liters of water;
salt, black pepper to taste.

Prepare the soup as follows:

Chop the onion and fry in vegetable oil along with the carrots.

Place the diced beef in the pan.

Transfer the entire contents of the frying pan into a saucepan, add cold water, add the washed mung bean and put on low heat.

Salt should be added when the beans are almost ready and cracked. Otherwise you will end up with hard grains. Pepper and turmeric should be added along with salt.

Melt butter in a frying pan and mix with flour. Fry the flour until golden brown and add it to the soup. After the soup is cooked, it should be sprinkled with chopped herbs.

As you can see, recipes with mung bean are varied and versatile. It can even be cooked in a slow cooker or in pots. This legume will add healthy variety to your menu.

Mung bean, the recipes for which are amazing in variety, has high nutritional value and decent taste characteristics. Bean groats are especially in demand during Lent and are included in the menu of vegetarians and those who adhere to a healthy diet.

How to cook mung bean?

Mung bean dishes, as a rule, are not intricate in preparation, but have their own generally accepted technological features.

Before use, the cereal must be washed and, if necessary, soaked or sprouted.
Delicious mung bean dishes can be prepared as a side dish or as an independent dish, supplementing boiled or stewed cereals with vegetables or meat.
Mung bean soups are incredibly healthy and rich, and even without adding meat they are nutritious.

How to make mung bean soup?

Mung bean soup, the recipe for which will be presented next, can be prepared in meat broth with the addition of meat or in a vegetable broth in a purely lean composition. If desired, legumes are supplemented with rice, millet, other cereals, or vegetables, fresh or pre-sautéed in vegetable oil.

Ingredients:

mung bean – 100 g;
potatoes – 3 pcs.;
tomatoes – 2 pcs.;
carrots and onions – 1 pc.;
cauliflower or broccoli – 150 g;
greens – 1 bunch;
vegetable oil – 50 ml;
garlic – 1-2 cloves;
salt, pepper, bay.

Preparation

The mung bean is soaked for several hours, after which it is boiled until almost done.
Add potatoes, and after 10 minutes of cooking, onions and carrots sauteed in oil, cabbage inflorescences and diced tomatoes.
Season the hot dish to taste with salt, pepper, garlic and herbs, and boil for 5 minutes.

How to cook mung bean as a side dish?

Mung bean as a side dish is a simple and easy-to-follow recipe for anyone, even a novice cook. If necessary, grains can be boiled without pre-soaking, thereby increasing the heat treatment time. The frying composition can be expanded by adding other vegetable ingredients and seasonings.

Ingredients:

mung bean – 200 g;
tomato and onion - 1 pc.;
vegetable oil – 40 ml;
garlic – 1 clove;
salt, black, red and allspice pepper.

Preparation

The mung bean is pre-soaked in cold water, then boiled until tender, adding salt at the end of cooking.
Fry the onion in oil, adding garlic, three types of pepper and chopped tomato.
Spread the roast onto the prepared cereal and mix.

The following recommendations will help you figure out how to deliciously cook mung bean in the form of porridge. In this case, legumes are combined with rice, instead of which you can take buckwheat or another cereal. A nutritious side dish can be turned into a tasty, satisfying stand-alone second course by adding any meat.

Ingredients:

mung bean – 200 g;
rice – 150 g;
carrots and onions – 1 pc.;
corn oil – 40 ml;
salt, allspice.

Preparation

The mung bean is soaked for several hours, then poured with two glasses of water and boiled until soft.
Add onions and carrots fried in oil and rice, add hot water to cover by a centimeter, season to taste with salt and pepper.
Like all other mung bean dishes, prepare the porridge until the cereal is boiled and the water is absorbed.

Sprouted mung bean salad - recipe

Mung bean is especially useful, vegetarian recipes for which require preliminary germination of the grains. The product is poured overnight until covered with clean, cool water, then washed and placed in a thin layer between two pieces of moistened cotton cloth until sprouts 1 cm or more long are obtained.

Ingredients:

sprouted mung bean – 350 g;
garlic – 2 cloves;
onion – 1 pc.;
vegetable oil – 100 ml;
soy sauce – 40 ml;
balsamic vinegar – 1 tbsp. spoon;
seasoning for Korean carrots – 1 teaspoon;
salt.

Preparation

Sprouted mung bean is blanched in boiling salted water for 1.5 minutes, allowed to drain and cool.
Fry the onion in hot oil until brown, remove it, and pour the oil into the mung bean.
Add squeezed garlic, pepper, salt and vinegar and mix.
Sprouted mung bean in salads - recipes that require infusion for at least an hour and then serving in a salad bowl.

Mung bean hummus - recipe

Those who like mung bean puree will especially like hummus recipes. The following is a version of a snack made from sprouted grains, instead of which you can simply take cereals that have been soaked for 12 hours or by first boiling them until soft in a container of water, adding salt to taste at the end of cooking.

Ingredients:

sprouted mung bean – 300 g;
sesame paste – 50 g;
garlic – 2 cloves;
olive oil – 50 ml;
greens – 50 g;
lemon juice – 1 tbsp. spoon;
sun-dried tomatoes or paste – 1-2 teaspoons;
water – 100 ml;

salt, paprika.

Preparation

The beans are sprouted, washed, and placed in a blender container.
Add the ingredients from the list one by one, beating the mixture until smooth each time.
Dilute the paste to the desired consistency with boiled and cooled water.
Transfer the prepared hummus into a bowl, pour over olive oil and sprinkle with ground paprika.

Mung bean with vegetables - recipe

Suitable for a healthy diet, vegetarian and mung bean, the recipes for which involve combining the product with vegetables. The cereal should initially be boiled with or without pre-soaking until almost cooked, and then simmered until soft with vegetable accompaniment.

Ingredients:

mung bean – 300 g;
onion – 1 pc.;
carrots – 2 pcs.;
eggplants – 150 g;
bell pepper – 200 g;
tomatoes – 350 g;
garlic – 4 cloves;
vegetable oil – 50 ml;
lemon juice – 1 teaspoon;
salt pepper.

Preparation

The mung bean is boiled until almost done.
Fry chopped onions and carrots in oil.
Add pepper slices and eggplants and fry for 5 minutes.
Season the vegetable mass to taste, add mung bean, simmer under the lid until the ingredients are soft.

Mung bean falafel - recipe

Simple mung beans will help you prepare a tasty oriental snack, for the preparation of which, in addition to this type of legume, chickpeas are often used. Instead of onions and garlic, you can add asafoetida to the crushed mass. Finished products must be laid out on napkins to absorb excess fat.

Ingredients:

mung beans and chickpeas – 200 g each;
onion – 1 pc.;
garlic – 4 cloves;
flour – 5-6 tbsp. spoon;
dill and parsley – 0.5 bunch each;
cumin, coriander, pepper mixture, curry, cumin;
salt, oil for frying.

Preparation

Soak and then boil the mung beans and chickpeas until tender.
Grind the legumes in a blender, adding herbs, onions and garlic.
Season the mass to taste with salt, cumin, coriander, curry, cumin and pepper mixture, mix, adding flour in the process.
Roll the resulting mass into balls and fry in hot deep fat until golden brown.

Mung bean with mushrooms - recipe

Mung bean is incredibly tasty, the recipes for which involve adding mushrooms to the dish. And always available champignons and fragrant, exquisite forest boletus will be at home here and will transform the characteristics of the dish only for the better. To obtain a lean version, exclude eggs from the composition, replacing them with additional vegetable components if desired.

Ingredients:

mung bean – 300 g;
mushrooms – 600 g;
eggs – 4 pcs.;
garlic – 4 cloves;
vegetable oil – 50 ml;
salt, pepper, spices.

Preparation

Soak for several hours, wash, and then boil the mung bean until completely cooked.
Rinse, chop the mushrooms into plates or slices, fry in vegetable oil, adding garlic at the end of frying. Wild mushrooms are pre-boiled.
Add mung bean, seasonings, spices, mix and heat for a couple of minutes.
Like other similar dishes with mung bean, the dish is served on its own or as a side dish.

Mash kitchari - recipe

The following recipe is not suitable for those who are looking for mung bean dishes with meat, but it will please adherents of a healthy and wholesome diet. - the main dish of Ayurvedic cuisine, it is prepared with the participation of rice and many aromatic spicy additives, the composition of which can be selected based on individual taste preferences.

Ingredients:

mung bean – 100 g;
rice – 180 g;
water – 1.5 l;
melted butter ghee – 3 tbsp. spoons;
cloves – 2 buds;
cinnamon – ¼ stick;
curry leaves – 3 pcs.;
black mustard – 1 teaspoon;
turmeric – 0.5 teaspoon;
salt – 1 tbsp. spoon.

Preparation

Add cinnamon, cloves, and mustard seeds to the heated oil.
After a minute, add curry and turmeric.
Place washed mung bean and rice in spicy oil, fry for a minute, add water and add salt.
After boiling, cover the container with a lid and cook over moderate heat for 25-30 minutes.
The dish is served with lime and.

How to cook mash mash in Korean?

Korean Mash Mash is a recipe for lovers of spicy dishes with a hint of spice. The sprouts obtained after sprouting the grains are used as the basis for the snack. You can make them yourself or purchase them ready-made in a retail chain. The amount of red hot pepper is adjusted to taste.

Ingredients:

sprouted mung bean – 500 g;
onion – 1 pc.;
garlic – 5 cloves;
sesame – 0.5 teaspoon;
sugar – 0.5 teaspoon;
oil – 2 tbsp. spoons;
red hot pepper flakes – 2-3 teaspoons or to taste;
soy sauce – 1-3 tbsp. spoons;
salt pepper.

Preparation

Mung bean sprouts are thrown into boiling water and boiled for a minute, then drained in a colander.
After cooling, add squeezed garlic.
Fry sesame seeds and onions in oil, add chili, fry for a minute and pour over the sprouts.
Add soy sauce, sugar, salt and pepper to taste, mix and let stand for 15 minutes.

How to cook mung bean in a slow cooker?

They will help you prepare delicious mung bean in a slow cooker, recipes for high-quality use of cereals in cooking, and basic recommendations for improving the taste of dishes involving this variety of legumes. The product combines most harmoniously not only with vegetables, but also with meat: pork, veal or chicken fillet.

Products
Mash - half a glass
Rice - 1 glass
Cauliflower - several florets, approximately 100 grams
Tomato - 1 small
Carrots - 1 small or half a large one
Ghee butter - 2 tablespoons
Ginger - half a tablespoon
Cumin - tablespoon
Cumin - 1 tablespoon
Turmeric - teaspoon
Coriander - teaspoon
Asafoetida - a pinch.

Cooking kitchari
Rinse the mung beans, cook for 10 minutes, then add vegetables, after another 10 minutes - rinsed rice, cook for 20 minutes. Heat a frying pan slightly and pour ghee on the bottom. While the oil is not boiling, add cumin, coriander, turmeric and asafoetida. Add all spices and salt to the pan and mix well. Simmer for another 7 minutes.

The amount of water for preparing kitchari is 10 glasses.

Very rare spices and oil for cooking kitchari can be purchased in Indian food stores.

Mung bean soup

Products
2.5 liters per pan
Green mung bean - 300 grams
Minced meat - 400 grams
Potatoes - 4 pieces
Onion - 1 onion
Carrots - 1 piece
Garlic - 3 cloves
Greens - 1 bunch
Vegetable oil - 3 tablespoons
Salt and pepper - to taste
Water - 1.5 liters

How to cook soup with mung bean and minced meat
1. Pour 150 grams of mung bean into a saucepan and rinse.
2. Pour in 1.5 liters of water and put on fire.
3. After the water boils, time it for 30 minutes: cook over low heat, add salt 10 minutes before the end of the cooking time.
4. Wash and peel potatoes, onions, carrots and garlic. Cut the potatoes into small cubes.
5. Grate the carrots on a coarse grater, finely chop the onion and garlic.
6. Pour two tablespoons of vegetable oil into the frying pan, add onion and garlic, fry until golden brown.
7. Then add the grated carrots and fry for another 5 minutes over low heat, stirring constantly.
8. Add minced meat to the frying, mix everything and fry for another 7 minutes; Add salt and pepper to taste.
9. After 30 minutes of cooking, add the roast and chopped potatoes to the pan.
10. Stir the soup, let it boil and simmer for 20 minutes.
11. Wash the greens, dry them and chop them finely.
Before serving, sprinkle the soup with herbs.

Fun facts about masha

Mung bean is a leguminous crop originating from India. It is eaten whole (with green husks) or shelled (then the mung bean color is light, as in our picture). Very common in China.

People often ask whether it is necessary to soak mung beans. Mung beans should not be soaked. Although the cereal is a bean, it is very tender and begins to soften after half an hour of cooking. Even if you need porridge, it is enough to cook the cereal without soaking, just increase the cooking time to 40 minutes.

When cooked, mung bean doubles in size.

The calorie content of mung bean is 312 kcal/100 grams.

Mung beans are also called "golden beans" or "mung beans" or "mung dal" ("mung dhal").

Mung bean cereal originally from the East. It began to appear on our tables relatively recently, but has already rightfully earned the respect and love of gourmets.

It is also called golden bean, mung bean, dhal. Masha grains are also very similar to those found in all plants of the legume family - they are excellent for a vegetarian diet, perfectly satiating, dishes made from this cereal are nutritious and very satisfying due to the high content of vegetable protein in it.

There are a lot of recipes for mung bean dishes. For example, the traditional recipe for Indian dal - soup, if you can call it that, because in India they do not prepare liquid first in our usual understanding.

Today we will simply simmer our mung beans, however, if you add water to a thick-bottomed saucepan or deep frying pan - at the exit you will get just dal.

Cooking mung bean - recipe

In order to extinguish our hero, we will need

Ingredients:

mung bean (1 cup)
carrots - 1 pc.
onion - 1 pc.
sweet pepper - 1 pc.
tomato - 2 pcs.
herbs, spices
as well as vegetable oil, salt, a little flour

Mung bean is sold in bags in dry form. For me it looks like this:

There is still debate whether it should be soaked for several hours. If you forget to do this, you will simply need to cook it longer.

I soaked it, and at the same time washed it, and got rid of small stones and some dried strange stems.

After a couple of hours, let the beans cook. While it’s cooking, prepare the onions and carrots, grated:

And chopped sweet peppers and tomatoes:

Vegetables must be simmered in a deep frying pan (first fry the onion a little!).

After the mung bean is completely cooked (this is 30-40 minutes when soaking and an hour and a half without preliminary preparation), salt the water. For the dal soup, reserve all the liquid and mix it with the vegetables. And we will eat mung bean as a side dish, which means we don’t need any extra wateriness.

Mix both and simmer over low heat for a few minutes with the lid closed. At the end, add spices and herbs. All! A low-calorie and nutritious Indian dish is ready!

Don’t look at how rusty the frying pan is - I inherited it, it’s my favorite and it cooks great!

Calorie content of mung bean

Despite the calorie content (which is about 350 calories per 100 grams), our hero is considered a dietary product, because it has a low level of fat.

It contains 63 grams of carbohydrates, 24 grams of protein, and just over 1 gram of fat. So you can easily prepare it according to any recipe, even if you are on some kind of weight loss diet.

In the end, I suggest you see how to prepare the national Uzbek dish “mashkichiri” (mash porridge):

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