Useful Tips

How to Sprout Mung Beans

Article about germinating different seeds on the site PP Tasty! already there, I would like to dwell on how to germinate mung and why do it at all. Mash is a real find for everyone who monitors health and adheres to proper nutrition, as well as for raw foodists and just losing weight. This bean culture, unusual for our cuisine, is very tasty and healthy, and when it is germinated, its beneficial properties increase significantly.

Benefit and harm

Mash has a diuretic, antiseptic, detoxifying properties. It is interesting that in ancient China, healers used “miracle beans” to cleanse the body.

Advantages:

  • reduces pores, nourishes, softens, brightens the skin (as a mask),
  • strengthens the immune system
  • stimulates mental activity,
  • increases visual acuity,
  • stabilizes cholesterol
  • fights tumors (protease inhibitors),
  • improves the hormonal background and psychological state of a woman during menopause, fights with hot flashes (phytoestrogens),
  • normalizes blood pressure, blood sugar
  • 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. Wang Haichao found that mung bean extract prevents sepsis. According to the experiment (on mice), it was confirmed that the survival rate of the group receiving the extract from the mash was 70%, relative to the control, in which it did not exceed 30%.

Mung bean is an alternative source of protein among plant foods. Interestingly, 100 grams of mash contains 23.5 grams of protein, and 18.6 grams of beef tenderloin, 17.83 grams of pork, 22.6 grams of boiled chicken and 12.6 grams of raw eggs. Therefore, you can replace meat with munga 2 to 3 times a week, this will reduce the burden on the digestive tract.

Bean culture is a dietary product that is especially useful for diabetics, vegetarians, athletes, overweight people, heart problems and metabolism.

  • product intolerance,
  • poor intestinal motility
  • digestive diseases.

With excessive use, flatulence and dispersion may occur.

What is mung bean?

Mung bean seeds germinate for fresh or canned use. These beans are high in protein, 21-28%, are also rich sources of calcium, phosphorus and other vitamins. For people in regions where animal protein is scarce, mung bean is an important source of protein.

Mung beans are members of the legume family and are associated with adzuki and cowpea. These annual plants of the warm season can be both vertical and grape. Pale yellow inflorescences rush in groups of 12-15 at the top.

At maturity, the pods are fuzzy, about 5 inches in length, contain 10-15 seeds and vary in color from tan to black. Seeds also vary in color and can be yellow, brown, spotty black or even green. Mung beans are self-pollinated.

Mung Bean Information

Mung Beans (Vigna radiata) were grown in India since ancient times and are still grown in Southeast Asia, Africa, South America and Australia. Bob can go under different names, such as:

  • green gram
  • gold gram
  • lutou
  • look
  • moyashimamae
  • oorud
  • chopping soui bin

In the United States, growing mung bean was called pea. Today in the United States, 15-20 million pounds of mung bean are consumed per year, and nearly 75% of them are imported.

Mung beans can be used as sprouted, fresh or canned, or as dry beans, and they can be used as a green dung crop and as feed for cattle. The beans selected for germination must be of high quality. Usually, larger seeds with a brilliant green color are selected. Those seeds that do not meet germination standards are used for livestock.

Intrigued? Keep reading to learn how to grow mung bean.

How to grow mung beans in the garden

When growing mung beans, the home gardener should use the same cultural practices as for green beans, except that the pods will stay on the bush longer to allow the beans to dry. Mung bean is a crop of the warm season, it takes from 90 to 120 days to ripen. Mung bean can be grown externally or internally.

Prepare the bed before sowing the seeds. Mung bean as fertile, sandy, loamy soil with excellent drainage and pH from 6.2 to 7.2. To the soil, to remove weeds, large stones and lumps and fix the soil with a couple of inches of treated compost. Plant the seed when the soil heats up to 65 degrees Fahrenheit (18 ° C). Seeds are sown to a depth of one inch and two inches from each other in rows that are 30-36 inches apart. Keep the area free of weeds, but be careful not to damage the roots.

Fertilize with low-nitrogen foods, such as 5-10-10, at a rate of 2 pounds per 100 square feet. Beans begin to form when the plant reaches 15-18 inches in height, and the pods continue to darken as they grow older.

After ripening (about 100 days after sowing), pull out the entire plant and hang the plant over your head in a garage or barn. Place blank paper or cloth below the plants to catch any dried pods that might fall. Pods do not ripen at the same time, so harvest plants when at least 60% of the pods are mature.

Dry the seeds completely on a newspaper. If moisture remains during storage, the beans will deteriorate. You can store fully dried beans in a tight-fitting glass canister for several years. Seed freezing is also an excellent storage option and reduces the chance of infection by insects.

Growing Mung Bean Indoors

If you don't have a place in the garden, try sprouting mung beans in a jar. Just grab the dried mung beans, rinse them thoroughly in cold running water and transfer to a large plastic bowl. Cover the beans with warm water - 3 cups of water for each cup of beans. What for? Beans double in size as they absorb water. Cover the bowl with a plastic wrap and leave overnight at room temperature.

The next day, clean the surface of any floats, then pour water through a sieve. Transfer the beans to a large sterilized glass jar with a perforated lid or gauze secured with an elastic band. Put the jar on its side and leave it in a cool, dark place for 3-5 days. At this point, the sprouts should be about ½ inch long.

During this germination phase, rinse and dry them in cold running water up to four times a day and remove any beans that have not grown. Drain them well after each rinse and return them to a cool, dark place. Once the beans have fully sprouted, let them rinse completely and drain, and then store them in the refrigerator.

Mash: what is it all about

Mash (Indian bean, mung bean) is an annual plant of the legume family. Previously, it was considered to be a bean family, but then it turned out that mung bean is far from a bean, although its green beans really look like small beans.

The approximate length of the beans is 0.3-0.6 cm. The territorial homeland of these beans is India, but mash is not uncommon in Russia.

Dry mash can be purchased at any grocery store, supermarket, market or ordered online. But sprouted can be found only on the shelves of specialized stores, so germinating mung bean at home for food is much easier and cheaper than looking in stores.

All about the benefits of these beans for pp-shnik

For any person there is a lot of good in mung bean:

  1. with regular use, the cardiovascular system strengthens, blood pressure returns to normal, blood cholesterol levels decrease, sugar decreases, the elasticity of blood vessels increases,
  2. mung bean has light diuretic properties, helps relieve swelling,
  3. prevents the formation of cancer cells,
  4. favorably affects the skin,
  5. recommended for asthma and allergy sufferers,
  6. beans also accelerate the healing of burns.

A pp-shnik will definitely appreciate the following qualities of mung bean:

  • the variety that mash introduces into the diet,
  • ease of use
  • a large amount of protein in the composition - 23 g per 100 g of dried beans,
  • contribute to weight loss.

The secret of such a therapeutic action lies in the composition of Masha, because it contains useful amino acids, vitamins, as well as micro and macrocells.

Why exactly sprouted mung bean

In the usual (dry) form, mash for PP recipes is used in different ways - as a side dish, the basis for the first dishes, etc. In sprouting, however, the recipes are no less, but the benefits are many times more!

The beneficial properties of Masha during germination are not only preserved, but also increased, and not by a certain percentage, but an average of 3 times! And the number of calories, on the contrary, is decreasing. Here is for comparison KBZhU dry and sprouted mash:

  • 100 g dry mash - 300 kcal / 23.5 g protein / 2 g fat / 46 g carbohydrates
  • 100 g of sprouted masha -255 kcal, of which 39.1 g of carbohydrates, but how many fats and proteins, I did not find the exact information. It is only known that the digestibility of protein in sprouted beans is increased by 30%!

Masha seedlings strengthen immunity, improve memory, stimulate mental activity, restore vision, and contribute to the prevention of infectious and inflammatory diseases. Also normalize female hormones and kidney function. In addition, sprouted mung bean is considered one of the most delicious legumes.

Classic version

This method is the most popular, one might say, traditional.

It's pretty simple:

  1. prepare the beans - rinse the mash with running water,
  2. soak (lower the mung bean into water) - the beans will absorb the liquid, so it is necessary that the water covers it for 1-2 centimeters. It is recommended to use distilled or filtered water. The soaking process lasts a minimum of 8 and a maximum of 12 hours,
  3. rinse - after soaking, drain the water from the beans and rinse them. Under the right conditions (high humidity and warm air temperature) after soaking, small seedlings are already visible,
  4. we germinate - washed mash needs a lot of oxygen, for this we spread it on a pallet or a wide dish. Mash should remain slightly moist, make sure that it does not dry. It takes 8 to 12 hours to saturate the seedlings with oxygen. To speed up the process, the beans can be mixed, thereby adding air flow. It is better to keep mash in a dark and warm place. The warmer and wetter it will be in the room in which the mung is germinated, the faster the seedlings will appear.

Boiling water is not scary

Surprisingly, only boiling water can be used for germination! Boiling water will speed up the process.

  1. We sort out the mash, discarding garbage and dry beans, then rinse it in running water and put it in the germinator (preferably in one layer),
  2. Boil 125 ml of water and pour 70 g of beans into it. Boiling water not only does not harm the seedlings, but also destroys all pathogenic microflora. We put the dishes with mash in a dark, warm and windproof place,
  3. After 8-9 hours, the beans absorb water, then you need to add more water so that the seedlings are completely covered. During the day, you need to ensure that the beans do not dry out, but pouring them too abundantly is also not recommended. Periodically, this pea must be washed in cool running water,
  4. After about 30 hours, the length of the seedlings will be from 0.3 to 0.5 cm. The seedlings will be ready for use after 96 hours, all this time it is sometimes necessary to moisten and mix them,
  5. Now it remains only to rinse the beans and remove the green shell.

How to sprout mash in a bank

The germination method in the bank is very convenient:

  1. wash the right amount in running water, then soak directly in a jar in water at room temperature in a ratio of 1: 4 and leave overnight,
  2. in the morning, the mung be washed and drained properly. (it is convenient to use a cover with holes)
  3. pour water of room temperature into the jar with the mash so that the water covers the beans a little,
  4. every 6-8 hours, rinse the mash with running water,
  5. already on the third day, some seeds will begin to drop the green shell, and on the fifth day they will be ready for use.

How to apply

Despite the many useful properties of mash, before using it, ideally, you should consult a doctor, especially if you have digestive problems or suspected allergies. Well, or try just a little bit. Also, beans should not be consumed by children under 5 years of age. It is important not to exceed the daily intake - 60 g of beans or 3 tablespoons.

Germinated mung bean is already ready for use and does not need additional processing, therefore it can be used in a variety of ways:

  • Use fresh. Masha seedlings are very tasty and resemble green peas. When consumed, mash without additional ingredients increases its digestibility.
  • In the salad. Masha sprouts go well with many ingredients and suitable for any green salad. You can cook, for example, such.
  • In the form of vegetable stew. If possible, add seedlings at the very end of cooking to maximize their beneficial properties,
  • As smoothie or fresh.
  • how base for cutlets - Ideal for vegetarians.

Chemical composition

Mash 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.

Table No. 1 "Nutritional value of mung bean"
ComponentsContent per 100 grams of product
Calorie Mung Bean323 calories
Calorie Mung Bean Sprouts30 calories
Carbohydrates46 grams
Starch and Dextrins42.4 grams
Squirrels23.5 grams
Water14 grams
Alimentary fiber11.1 grams
Mono- and disaccharides3.6 grams
Ash3 grams
Fats2 grams
Table No. 2 "The chemical composition of mash"
NameNutrient content in 100 grams of product, milligrams
Vitamins
Phylloquinone (C)9,0
Ascorbic acid (C)4,8
Pantothenic Acid (B5)1,91
Thiamine (B1)0,621
Tocopherol (E)0,51
Pyridoxine (B6)0,382
Riboflavin (B2)0,233
Niacin (B3)2,3
Folic Acid (B9)0,140
Macronutrients
Potassium1246
Phosphorus367
Magnesium189
Calcium132
Sodium41
Trace elements
Iron6,74
Zinc2,68
Manganese1,035

Mash is eaten boiled and sprouted. With regular use, beans accelerate the recovery of patients suffering from infectious and inflammatory diseases (laryngitis, sinusitis, tracheitis, bronchitis, rhinitis).

The taste of mung bean resembles beans with notes of walnut. It goes well with rice, lamb, spinach, peas, chickpeas. In India, beans are used to prepare a national dish - thick mashhurda. In addition, from mash get hearty casseroles, snack cakes, vegetable cutlets, stews, mashed soups.

Cooking methods

Mung beans are widely used in Asian cooking in boiled form. Mash is consumed unpeeled, peeled, whole or chopped. Starch is extracted from beans, which is used for the production of pasta, jelly, ice cream, drinks, creams. In Uzbek cuisine, vegetarian pilaf (“mash-khurda” or “mash-kichiri”) is prepared from unpeeled mash and rice. Beans in combination with chicken, beef, seafood, peanuts, sauces, vegetables create hearty, delicious salads.

Deep-fried mash is a traditional oriental appetizer.

How to cook beans?

  1. Rinse the groats under cold water.
  2. Soak for 2 hours (or night). The longer the beans are saturated with moisture, the softer they will be in the finished dish and less time will be required for their preparation.
  3. Put the groats on the fire (at the rate of 1 part mash to 2.5 parts of water), cook for half an hour on low heat. Salt porridge 10 minutes before the end of cooking. To improve the taste, you can add butter or sunflower oil, sautéed onions, carrots, mushrooms, hot spices (asafoetida, curry, chili powder, coriander, garam masala) to the mash.

How to sprout beans?

First of all, it is worth noting that the sprouted cultures represent a powerful energy resource.

The nutritional value of such products increases 2-10 times. Germination increases the concentration of biologically active substances in the product and reduces the number of phytates that impede their absorption.

Beans with sprouts can be eaten raw or cooked on their own: fry in oil. For growth, special conditions are required that involve the alternation of light and dark modes. Sprouts appear after 3 - 5 days and are ready for use in a week. Provided that 4 hours a day they are in the light, the rest of the time - in the dark.

So, before germinating, rinse, sort the beans, get rid of broken grains and litter. Soak them in water overnight. In the morning, rinse the mung, transfer to a glass jar, cover it with gauze, pull over with an elastic band. After that, turn the bean container over and place it in a bowl of water at an angle of 45 degrees. Grains should be saturated with moisture. Следующий этап – уберите бобы в темное помещение. По мере подсыхания промывать аналогичным образом.

Mash is recommended to eat when the size of a bean with a sprout will be at least 1 centimeter. It is in this form that the beneficial properties of the product are fully disclosed. However, do not delay the germination, otherwise instead of fresh young white-yellow shoots, you get brown tasteless sprouts. It is better to eat germinated mung bean immediately, the maximum shelf life is 2 days in the refrigerator, in gauze.

Green bean skins contain natural fiber that improves digestion, so do not peel it before consuming the product.

It is interesting that the content of vitamin C in seedlings increases by 7 times compared with seeds (and amounts to 42.4 milligrams), antioxidants - by 5 times (on the fifth day of cultivation is 517 milligrams), fiber - by 1/3 (reaches 8.9%).

The active components of the munga seedlings activate the production of hemoglobin, participate in the construction of phosphatases, carry a powerful charge of energy, relieve stress states, 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 cooling food, cooling the body, cleansing the skin, and preventing ARVI diseases.

For germination, any mash seeds are suitable, since they are not subjected to heat, chemical treatment. The main condition is that the grains should not be dark or wrinkled.

"Gave"

  • mash - 200 grams
  • butter - 50 grams,
  • grated fresh ginger - 5 grams,
  • cinnamon - 1 stick,
  • cumin - 7.5 grams,
  • water - 1.9 liters,
  • garlic - 2 cloves,
  • red pepper - 2 pods,
  • bay leaf - 2 pieces,
  • turmeric - 5 grams,
  • vegetables - 275 grams,
  • salt.

  1. Pour water into a pan, bring to a boil. Add bay leaf and cinnamon.
  2. Enter the mung bean in boiling water, cook for 20 minutes over low heat.
  3. Peel the vegetables, finely chop, mix with butter, turmeric. Put the resulting mass into the mash. Cook until the beans are soft. If the consistency of the soup is too thick, add a little water.
  4. Preheat the pan, fry the dried red pepper and cumin seeds in oil, when they get dark add garlic and grated ginger.
  5. Season the seasonings, cook for 5 minutes.
  6. Before serving, add sour cream to the dish.

"Mashhurda"

  • round-grain rice - 200 grams,
  • mutton fat - 100 grams,
  • carrots - 2 pieces,
  • tomatoes - 3 pieces,
  • mash - 200 grams
  • whole barberry - 15 grams,
  • cilantro - 4 branches,
  • boiled water - 3 liters,
  • beef bones - 400 grams,
  • lamb flesh - 400 grams,
  • vegetable oil - 60 milliliters,
  • onions - 2 heads,
  • a mixture of red hot pepper, zira seeds and coriander - 15 grams,
  • salt.

  1. Cut fat and meat into small pieces.
  2. Peel onions and carrots. Cut into strips.
  3. Scale tomatoes with boiling water, peel, chop.
  4. Rinse the mash and rice under water, drop it onto a sieve. Do not mix cereals with each other.
  5. In a cauldron, heat oil, meat and bones, fry over high heat until a brown crust appears.
  6. Add fat (it should become slightly transparent), then onions (until a yellowish tint), tomatoes. Pour barberry and spice mixture. Cook for 5 minutes.
  7. Put the carrots in the cauldron, pour the mung bean, pour in the water. Bring the contents to a boil, tighten the fire, cook under a closed lid for at least half an hour. Cook the dish until the beans burst.
  8. Add bay leaf and rice to the contents. Cook another 25 minutes, salt. After cooking, leave the dish for 20 minutes on the stove.
  9. Mashhurd served with katyk or thick yogurt. Garnish with cilantro, basil.

It is interesting that in Uzbek soups with roasting spices are laid at the stewing stage. Often they are administered after adding vegetables (in particular tomatoes), when they actively give away juice.

Mash is a golden bean used to eliminate food poisoning, inflammation (tracheitis, laryngitis, sinusitis, rhinitis, bronchitis), acne, dermatitis. An extract from dry beans narrows the pores, cleanses, softens and nourishes the skin, and also supports the body of a woman during hormonal adjustment (menopause). Mash protects against free radicals, stimulates intercellular processes, removes dullness of the dermis, and treats shallow wounds.

Mung beans are widely used in cooking. They make sauces, pasta, soups, side dishes, appetizers, pancake toppings, salads. Mash is stewed, boiled, fried or served in sprouted form. It goes well with meat dishes, seafood and vegetables (vegetarian pilaf, risotto, dal, mashhurda).

With daily use of beans, cholesterol levels are reduced by 19%.

To increase the concentration of nutrients, mung be soaked and germinated for 5 days. Seedlings enrich the body with easily digestible protein, slow carbohydrates, healthy amino acids, fats, copper, zinc, calcium, phosphorus, potassium, iron, vitamins B, E, C, K, A, PP. Germinated beans relieve nervous tension, activate metabolic processes, normalize blood pressure, and resist the growth of malignant neoplasms.

A day is recommended to eat no more than 200 grams of boiled mash. Excessive use of legumes is fraught with the appearance of bloating, dispersion, allergic reactions.

In addition, Masha should be limited to nursing mothers, pregnant women and children under 6 years of age.