Recipes with mung bean sprouts. Fried bean sprouts

Sprouted beans are popular among healthy eating enthusiasts. It is rich in useful substances that help improve health, maintain beauty and youth. At home, you can plant mung bean sprouts. The grains have choleretic properties, kill microbes and calm the nervous system. Sprouts are quickly digested and have virtually no harmful elements.

Bean sprout is popularly called living food because... it contains 2 times more nutrients than conventional legumes.

Composition and properties of components:

1. Vitamin C – strengthens the immune system and cardiovascular system.
2. Potassium – improves heart function.
3. Sprouts stimulate hematopoiesis, remove toxins and waste.

Additionally, green seedlings replenish vitamins and rejuvenate cells.

Composition and energy value:

• calories – 14 kcal;
• proteins – 1.5 g;
• fats – 0.1 g;
• carbohydrates – 1.8 g.

Sprouts are enriched with amino acids.

Rules of use

The benefits and harms of bean sprouts have been studied by experts, and the nutritional value of bean sprouts and their special taste, complementing regular dishes, have been recognized as a special advantage.

Cooking features:

• can be eaten as an individual dish;
• goes well with vegetables, mushrooms, shrimp, cereals;
• ideal for mixing with cottage cheese, yogurt or processed cheese.

Normally, they consume no more than 50-100 g per day. Do not mix with meat, fish, any type of fruit, milk or eggs. You should not eat sprouts with honey, because... this will lead to fermentation and an allergic reaction.

Contraindications

Eating seeds has almost no contraindications, but you need to stop eating them if some symptoms appear.

Symptoms of overeating sprouts:

• bloating;
• increased gas formation;
• disturbance of intestinal motility;
• a significant increase in heart rate and a decrease in blood pressure.

During initial preparation, the sprouted crop is introduced in minimal volumes, gradually increasing the rate if no unpleasant sensations are observed.

How to sprout beans at home

To do this you need:

• sort through, throwing out spoiled grains;
• rinse under the tap 2-3 times;
• Fill the container for soaking 1/3 full with seeds and add water 2-3 cm above the seeds;
• put the bowl in a warm, dark room;
• after 8-10 hours, drain the water and rinse the grains;
• pour onto a dry cloth and cover with another one;
• fill with warm water completely, “heaping”;
• the surface should not be dry;
• after 2 hours, the first bean sprout will be visible.

If beans are being sprouted for use in dishes, the napkins and water should be changed every day. The average ripening speed is 4-5 days, but they can be used after 2 days.

Attention.

You can also sprout beans using technical inventions. This is an automatic germinator and sprouter - they allow you to provide the beans with optimal watering at the appropriate temperature and humidity level.

Properly selected ingredients will contribute to the high-quality growth of beans.

You can use another method: you will need a glass jar with a wide neck. Place grains on the bottom and fill with warm water so that they are completely covered. At the end of 4 hours, drain the water and rinse the beans. Leave the legumes at the bottom of the jar, and wrap the neck in gauze or bandage.

It is advisable to wash and change the bandage at least 2 times a day to prevent rotting. If you leave the container with grains on the sunny side, the beans will be filled with vitamin C.

Where used: recipes

Sprouted mung beans are suitable for use in salads and even hot dishes.

What can you do with sprouted beans:

• sauté;
• stew;
• put in hot dishes;
• squeeze juice;
• prepare drinks from the sphere of healthy nutrition

Suitable as a side dish.

Stew with soy

A mixture of soy and bean sprouts will be delicious.

For preparation you will need:

• soybeans and sprouts – 150 g each;
• dried tomatoes – 60 g;
• fresh bell pepper - half a fruit;
• soy sauce – 50 ml;
• balsamic vinegar - half a teaspoon;
• garlic – 3 cloves;
• cold-pressed olive oil – 40 ml;
• salt and ground black pepper - to taste

Cooking instructions:

1. Wash soybeans and beans.
2. Soak the tomatoes in water 30 minutes before cooking and cut.
3. Grind the bell pepper into strips as well.
4. Boil water in a saucepan.
5. Boil the sprouts in a colander with boiling water for 5-7 minutes.
6. While the soybeans and beans are boiling, mix the chopped garlic with vinegar and oil.
7. Drain the water from the sprouts and mix with the tomatoes, peppers and garlic. Add dressing.

Note.

To keep beans and soybeans crispy, just scald them with boiling water.

Side dish with beans and shrimp

Young green sprouts complement proper nutrition because... have low calorie content. You can make this side dish with bean sprouts.

To prepare it you need:

• one carrot;
• a package of buckwheat noodles;
• a little stalk celery;
• 50g champignons;
• 8 shrimp;
• 100g beans;
• spices.

Cooking process:

1. Prepare noodles according to general rules.
2. Dry the shrimp and pour soy sauce over them and leave for 30 minutes.
3. Chop the vegetables.
4. Boil and fry the beans, add the remaining ingredients.
5. Place the shrimp in boiling water until redness appears (this takes no more than 30 seconds), remove from the water and place with the vegetables.
6. Combine everything and simmer under the lid for 5 minutes.

Fresh salad

A salad with cucumber and bean sprouts is popular among raw foodists.

For it you will need:

• bell pepper – 1 fruit;
• vegetable oil with flavor - 2 tbsp. l.;
• golden beans – 100 g;
• cucumber – 1 pc.;
• green onions - 2 feathers;
• cilantro – 1-2 sprigs;
• garlic – 1 clove;
• sesame seeds – 1 tbsp. l.;
• rice vinegar - 1 tbsp. l.;
• chopped coriander – 5 g.

Cooking process:

1. Dip the sprouts in boiling water for half a minute and quickly rinse and drain to dry. Divide the cucumber into 2 halves and chop into large slices. Remove the seeds from the pepper and cut into oblong pieces. Chop the onion. Finely chop the cilantro. Place vegetables in a salad bowl.
2. Prepare the dressing. Mix sunflower oil, vinegar, sauce and coriander. Pass the garlic through a garlic press and add to the dressing.
3. Dress the salad and leave in the refrigerator for half an hour.
4. In a hot frying pan, without adding oil, fry the sesame seeds and sprinkle on the salad.

This recipe can replace a full-fledged snack, because... is quite filling. If you don’t have rice vinegar, take apple or wine vinegar, but no more than 2/3 tsp.

Fried sprouts

Fried sprouts have an interesting taste. They can be served at the table as an independent dish.

For this recipe you need:

• golden bean sprouts – 200 g;
• vegetable oil – 1/2 tbsp. l.;
• soy sauce – 1 tbsp;
• sugar – 1/2 tsp;
• sesame oil – 1 tsp.

Cooking process:

1. Heat a frying pan over high heat, add oil and let it get hot.
2. Add the sprouts and stir vigorously, frying for 3 seconds.
3. Add sauce and salt (optional) to the sprouts, stir and fry for another 20 seconds.

Before serving, season the dish with sesame oil.

Bean dish with fried mushrooms

An interesting side dish would be sprouts with fried mushrooms.

Required Products:

• 10 g butter;
• 2 peppers and a little garlic;
• Shiitake mushrooms – 225 g;
• 120 g sprouts;
• shrimp – 120 g;
• 10 g lemon juice;
• red onion – 2 heads;
• 5 g fish sauce;
• a pinch of sugar;
• 10 g crushed brown rice.

Cooking process:

1. Fry the pre-chopped pepper in heated oil in a frying pan.
2. Add garlic, cook for 2 minutes over high heat, add mushrooms and fry for another 2 minutes.
3. Place the boiled shrimp in the frying pan and cook with constant stirring for another 1 minute.
4. Gradually add the juice of half a lime, onion rings, sugar and fish sauce to the dish.
5. Keep on fire for 3 minutes, remove the pan from the stove, add rice, mint and mix everything.

Before serving, garnish with mint leaves.

French salad

French salad with the addition of spinach leaves and dried cranberries harmoniously combines a variety of flavors.

To prepare it you need:

• sprouts - 4 cups;
• fresh spinach leaves - 8 cups;
• roasted almonds – 1 cup;
• pickled mushrooms – 250 g;
• sweet pepper - 1 pc.;
• dried or frozen cranberries - 0.5 tbsp

For the sauce:

• olive oil, rice vinegar, tamari sauce, maple syrup - 50 ml;
• crushed pepper – 1/4 teaspoon;
• garlic clove – 1 pc.;
• ginger root, finely chopped - 1 tbsp. l.;
• salt.

Cooking steps:

1. Wash spinach and peppers.
2. Cut the pepper into thin strips (for this, you can use various kitchen gadgets).
3. Chop the berries.
4. Mix the sauce in a separate container until it has a uniform consistency.
5. Season and serve.

For decoration, you can sprinkle the salad with sesame seeds.

Beans are good for health, and today people who follow a healthy lifestyle can purchase them in grocery stores. Its sprouts will bring no less benefit. They germinate quickly and are easy to grow yourself. Regular consumption helps preserve beauty, health and youth for a long time.

Today, from TV screens and magazine pages, we are told a lot about health and offered a variety of healthy products. And more and more people are starting to lead a healthy lifestyle, quit smoking, play sports and carefully monitor what they eat.

Sprouted beans

Those who really care about their health should pay attention to beans. This legume contains many beneficial minerals and vitamins. It is best to eat sprouted beans.

We will tell you how to quickly germinate beans at home. This is not difficult to do. All you need is a little free time. There are two ways to do this. All you have to do is choose which one suits you best.

First way

Where to start for a person who doesn’t yet know how to sprout beans? First of all, you need to carefully sort the legumes, removing spoiled seeds and various debris, and rinse thoroughly.

Cleaned and washed beans are placed in some container (it is best to use jars) and filled with water. The water temperature should be room temperature. This soaking lasts 3-5 hours. It all depends on how quickly the seeds swell.

After this, the water is drained and the beans are washed again. The legumes are again placed in the prepared container, covered with gauze (the fabric should be folded in 2-3 layers) and set aside in a warm place. To choose a way to germinate beans at home, you need to remember that beans left in a bright place will contain a lot of vitamin C, and if you put them in a dark place, then vitamin B2.

After 5-7 hours, the seeds are washed again. In the future, this procedure is repeated every 7-9 hours. The beans will germinate in a minimum of 36 hours, maximum in 48.

Sprouted beans are stored only in the refrigerator. The seeds will remain fresh in it for about three days.

Second way

There is another way to sprout beans for food. First, the seeds are also sorted and washed with warm water. When selecting bean grains, pay special attention to ensure that they are free from mold.

Now you will need a wide flat plate. A piece of fabric is placed on its bottom (it is best to use cotton). However, if there are very few seeds, then you can put them on a plate. Pour unboiled warm water on top so that the fabric is well wetted, and place the prepared beans.

The seeds are covered with a piece of gauze, which is also moistened with warm water. The plate is left in a warm place. The temperature there should not fall below 25°C.

After 5-6 hours, the beans are thoroughly washed, but this must be done very carefully. After this, the seeds are again placed on a plate, covered with gauze and sent to a warm place. In the future, this procedure should be repeated every 7-9 hours.

Sprouts on the beans will appear in 1.5-2 days. Then it’s up to you to decide how to germinate beans for yourself, complete the procedure or continue. However, remember - after the sprouts appear, you can germinate the seeds for no more than 48 hours.

What beans are eaten?

We answered the question of how to germinate beans. However, why exactly did you decide to do this? If in order to then eat it, then remember - only a certain variety can be eaten fresh, which is called mung beans or mung beans. Others are not recommended to be consumed raw. The seeds contain lectin (a toxic protein), which if ingested into the human body can lead to serious gastric upsets and, in some cases, even severe poisoning.

The poisonous protein is destroyed when exposed to high temperatures, so any regular variety of beans should still be cooked before eating.

Both methods of sprouting described above are suitable for those who are going to eat them fresh, and for those who sprout them for later planting, and even for those who do not know how to sprout beans for school.

Beneficial features

Eating sprouted bean seeds has a positive effect on the body. First of all, a person’s metabolism is normalized. Also, sprouted mung bean has a calming effect and increases antimicrobial activity. Many experts advise eating fresh beans during flu epidemics to reduce the risk of contracting cold viral diseases.

The human body absorbs such food perfectly. Sprouts will reduce the risk of atherosclerosis and reduce the level of carcinogens and cholesterol in the blood. They are recommended for use by those at risk of cancer and heart failure.

Sprouted mung bean has antimicrobial, diuretic and antipyretic effects. Thanks to these properties, doctors often recommend it to people with heart rhythm disorders, atherosclerosis and gastritis.

Healthy recipe

Now you know how to germinate beans. Finally, I would like to offer you a recipe for one tasty and healthy salad.

For this dish you will need half a glass of sprouted beans (you already know how to quickly sprout beans), zucchini and carrots (1 piece each), 2 centimeters of fresh ginger, a bunch of spinach, lemon juice and sesame seeds (1 tbsp each), soy sauce and sesame oil (2 tbsp each) and 1 tsp. brown sugar or honey.

Grate carrots and zucchini or finely chop them. Dry the sesame seeds in a hot frying pan.

Prepare the sauce. To do this, you need to grate the ginger (you should use the finest grater). Mix ginger puree with lemon juice, sesame oil, honey and soy sauce.

If desired, you can remove the green shell from the sprouted beans. This is easy to do by rinsing the seeds with plenty of water.

All products are mixed with the sauce, the finished salad is placed on a dish and sprinkled with sesame seeds.

Many people are surprised when they hear that bean sprouts are eaten. Few people know that this product brings invaluable benefits to the body. . Sprouted beans are one of the main ingredients for raw foodists, as well as people leading a healthy lifestyle. Let's look at why sprouted beans are so beneficial and what contraindications exist for their use.

Before describing germination methods, it is worth noting that not all varieties of legumes are suitable for this. For example, red or white beans should absolutely not be sprouted, as this can lead to severe poisoning. The best varieties for raw consumption are the angular Azuki bean and the Indian Mung bean. In fact, these are the only types of legumes that can be sprouted. The sprouts of these varieties are spicy and sweetish in taste.

To germinate beans, take any container that is on the farm. It could be a plate, a glass, a bowl. In addition, you can buy a seed germinator at a specialty store. This is a convenient piece of equipment, but by no means necessary.

The only thing that raw foodists recommend purchasing for sprouting beans at home is a sprouter - a universal system designed not only for automatic irrigation of sprouts, but also for maintaining optimal humidity and temperature conditions. With such equipment, sprouting beans requires virtually no effort. You only need to change the water once a day.

If a sprouter is not available, you can sprout the beans by hand. In order for the sprouts to have a pleasant taste and fresh aroma, it is necessary to build the correct structure. To do this you need:

1. Take two containers - one with a deep bottom, the other with holes, which will allow you to remove excess water.
2. A sieve is suitable as a second container. Its bottom is lined with gauze, placed in a deep container and filled with Indian bean seeds.
3. Then the mung bean is filled with water and left for a couple of hours in a dark and warm place.
4. Water the beans every 3 hours. After 10 hours, the beans are washed and excess water is drained.
5. The washed mung beans are left to germinate. It is important that this process is not accompanied by exposure to sunlight. Sprout beans only in a dark place.

A day later the first shoots appear. They can be eaten immediately, although some raw foodists prefer to leave the beans for a few more days and only then eat them.

Note! Sprouts that germinate for more than a day must be washed and dried. Otherwise, they will lose all useful components.

Immediately before using the sprouts, they are peeled and washed again. Only fresh sprouts are eaten. This product is not recommended to be refrigerated or frozen.

What beans contain - chemical composition, vitamins and microelements

Sprouted beans are low in calories. There are only 30 kcal per 100 grams of product. The composition of sprouted beans includes:

• fats;
• proteins;
• carbohydrates.

100 grams of product contains the daily dose of these ingredients.

Also, sprouted beans contain large quantities of B vitamins and vitamin C. The mineral components present in the composition are:

• magnesium;
• calcium;
• phosphorus;
• iron;
• zinc;
• sodium;
• copper;
• manganese and many other health-promoting microelements.

The composition of the product is so universal that the body will receive all the substances necessary for life, even if a person eats only sprouts.

Where is it used?

Bean sprouts are widely used in cooking. Most often they are added to fresh vegetable salads. It is worth noting that it has now become fashionable to prepare dishes that use sprouted beans. This is primarily due to the fact that more and more people prefer a healthy lifestyle.

Many will be surprised, but sprouted beans are also used in various baked goods. They make delicious sauces and first courses. The nutritional value of the product allows it to be used not only as one of the ingredients for a dish, but also eaten as a side dish for meat or fish.

Sprouts are also popular in folk medicine. They are used with particular enthusiasm in Asian countries. Sprouts less than 3 cm in length are consumed for the following conditions:

• obesity;
• hypertension;
• decreased immunity;
• atherosclerosis;
• heart diseases;
• diabetes.

In addition, sprouts are known for their anti-aging and anti-cancer effects. Regular consumption of sprouted beans will prolong youth and reduce the likelihood of cancer.

Nowadays, whole complexes of therapeutic nutrition are very popular. Special diets involve combining sprouted beans with buckwheat, wheat, oat sprouts, berries and medicinal herbal decoctions.

Before use, the sprouts are carefully sorted. Rotten and spoiled parts must be thrown away. Only juicy and crunchy parts of plants are eaten.

Beneficial features

Sprouted beans contain more beneficial microelements than regular beans. They are very nutritious and at the same time dietary. That is why this product is often called “live food”. In order to clearly understand the beneficial properties of sprouts, let’s consider what benefits they bring to the body:

• normalize the functioning of the nervous system (produce a calming effect on the body);
• replenish the lack of vitamins, as a result of which the aging process in the body slows down;
• cleanse the intestines of waste and toxins;
• improve heart function;
• have an antimicrobial effect, which significantly reduces the likelihood of colds;
• normalize metabolism.

Another benefit of bean sprouts is that they are low in calories. Thus, they are included in the diet when losing weight. These beans are known for their diuretic and antimicrobial effects. Sometimes it can replace pharmaceutical drugs.

Sprouted beans have a unique ability to reduce blood sugar levels. Therefore, it is strongly recommended for use by patients with diabetes.

Sprouted beans - benefits and harms

Since ancient times, sprouts have been considered the richest food. These plants are rich in enzymes; their regular use improves the functioning of almost all organs and systems. But the usefulness of sprouted mung bean does not end there. It is used for weight loss and rejuvenation. Women who eat legume sprouts look much younger than their age.

Not only the condition of the skin improves, but also hair, nails, and teeth.

If you compare regular beans with sprouted beans, the latter contains three times more vitamin E and five times more vitamins B and C. About 50 grams of sprouts replaces six glasses of natural orange juice.

Sprouted beans can be combined with all foods. In this regard, it has no restrictions. The parallel consumption of berries, vegetables, and fruits is especially useful.

It is extremely beneficial to combine bean sprouts with wheat and oat sprouts. In addition, legume sprouts are used externally for lotions and compresses. This allows you to remove puffiness and swelling from the affected area. The sprouts are also used for rheumatism, arthritis, and gout. The product is added to skin care products. Rejuvenating face masks are especially popular. Thus, sprouted beans have the following effects:

• antibacterial;
• wound healing;
• anti-inflammatory;
• tonic;
• rejuvenating;
• anti-cancer.

But no matter how useful the product is, it is worth observing moderation. Its consumption in large quantities causes flatulence, decreased blood pressure, diarrhea and colic.

Contraindications

Since there is a possibility of sprout intolerance, caution should be exercised when first consuming. Initially, a small amount of sprouts is added to the food, after which the body’s reaction is observed. If an allergic reaction occurs, use should be stopped. If there are no negative reactions, the number of sprouts added to food is subsequently increased. But you shouldn’t abuse it, just like other products.

What are mung bean sprouts? Features of composition and calorie content. What is the benefit of the product, can it cause harm? Recipes with mung bean sprouts.

The content of the article:

Mung bean sprouts are the sprouted grains of a plant from the legume family, also known as mung beans. The culture came from India, but today it is most often found in Chinese cuisine. In addition, it is popular in Turkmenistan, Tajikistan, Uzbekistan, Japan, Korea, and, of course, in its homeland - India. Many uses have been found for mung beans in cooking. Of course, it is eaten in its pure form as porridge and used as a component of various kinds of hearty soups and stews. But beans are also used to make various filling pastes for vegetarian dishes, including sweet ones, they are ground into flour, which is then used to prepare the Chinese noodles “funchoza” that we already know today, and they find many more interesting uses. As for the sprouts themselves, they are used in the kitchen mainly as an ingredient in fresh salads to add a touch of originality and increase energy value. However, taste and the ability to make a dish more filling are not the main advantages of mung bean sprouts. The exceptional benefits of sprouts are the reason why they should appear in your kitchen.

Composition and calorie content of mung bean sprouts

Sprouted mung beans are a low-calorie product, so they have a place even in the diet.

Calorie content of mung bean sprouts is 30 kcal per 100 grams, of which:

• Proteins - 3.04 g;
• Fats - 0.18;
• Carbohydrates - 4.14 g;
• Dietary fiber - 1.8 g;
• Ash - 0.44 g;
• Water - 90.4 g.

But the usefulness of the product lies not only in its low calorie content; mung bean sprouts are a real storehouse of vitamins, minerals and other biologically active substances that our body needs daily.

Minerals per 100 g:

• Potassium - 149 mg;
• Calcium - 13 mg;
• Magnesium - 21 mg;
• Sodium - 6 mg;
• Phosphorus - 54 mg;
• Iron -0.91 mg;
• Manganese - 0.19 mg;
• Copper - 0.16 mg;
• Selenium - 0.6 mcg;
• Zinc - 0.41 mg.

Vitamins per 100 g:

• Vitamin A, Retinol - 1 mcg;
• Alpha carotene - 6 mcg;
• Beta Carotene - 6 mcg;
• Beta Cryptoxanthin - 6 mcg;
• Vitamin B1 - 0.08 mg;
• Vitamin B2 - 0.12 mg;
• Vitamin B4 - 14.4 mg;
• Vitamin B5 - 0.38 mg;
• Vitamin B6 - 0.09 mg;
• Vitamin B9 - 61 mcg;
• Vitamin C - 13.2 mg;
• Vitamin E - 0.1 mg;
• Vitamin K - 33 mcg;
• Vitamin RR, NE - 1.37 mg.

Fatty acids per 100 g:

• Saturated - 0.05 g;
• Monounsaturated - 0.02 g;
• Polyunsaturated - 0.06.

Essential amino acids per 100 g:

• Arginine - 0.2 g;
• Valine - 0.13 g;
• Histidine - 0.07 g;
• Isoleucine - 0.13 g;
• Leucine - 0.18 g;
• Lysine - 0.17 g;
• Methionine - 0.03 g;
• Methionine + Cysteine ​​- 0.05 g;
• Threonine - 0.08 g;
• Tryptophan - 0.04 g;
• Phenylalanine - 0.12 g;
• Phenylalanine + Tyrosine - 0.17 g.

Mung bean sprouts also contain phytosterols; they contain 15 mg per 100 grams of product, respectively.

In addition, one more key feature of the composition of the sprouts should be noted. We all know that beans themselves are a heavy food and not suitable for everyone. This is due to the fact that unsprouted grain contains so-called enzyme inhibitors - special elements that prevent premature germination of the seed. These same inhibitors, once in the human body, introduce certain difficulties into the digestion processes, which can even lead to bloating and indigestion. However, if the mung bean is sprouted, then in the process of breaking through the sprout the enzymes will destroy themselves and the bean will turn into an easy to digest, but at the same time protein-rich product. This feature makes mung sprouts absolutely indispensable in a vegetarian diet.

Beneficial properties of mung bean sprouts

However, easy absorption is not the main and not the only benefit that a product can bring to the body. The rich vitamin and mineral complex provides a comprehensive beneficial effect on the body; it is not for nothing that mung bean is actively used in Ayurvedic practice.

Let's look at the benefits of mung bean sprouts in more detail:

1. Beneficial effect on the digestive system. Sprouts are rich in fiber, which normalizes intestinal motility and promotes better absorption of beneficial substances and rapid elimination of harmful ones. Regular consumption of sprouts is an excellent prevention of constipation.
2. Normalization of metabolism and assistance in weight loss. In Chinese medicine, mung bean has been used since ancient times to cleanse the body. The product helps normalize metabolism, not only by improving intestinal function, its unique detox abilities help even with poisoning. Mung effectively removes heavy metal salts and other aggressive components from the body. It is also able to satiate for a long time and reduce cravings for sweets, which, by the way, makes sprouts indispensable for weight loss.
3. Antioxidant effect. The plant contains antioxidant elements - substances that can resist excessive levels of free radicals, which in turn prevents the development of cancer processes and premature aging. There are studies confirming the effectiveness of mung bean in the fight against tumors, both benign and malignant. Mung bean demonstrates particular effectiveness in the fight against breast cancer.
4. Prevention and therapy of inflammatory processes. Mung bean is a good natural antibiotic, which means it copes well with emerging and existing inflammatory processes caused by the activity of pathogenic bacteria. Regular consumption of sprouts during flu epidemics is likely to save you from illness.
5. Improving the functioning of the cardiovascular system. The product also has a positive effect on cardiovascular activity - it reduces the level of bad cholesterol, stabilizes blood pressure, and increases the elasticity of blood vessels, including large arteries and veins.
6. Prevention and treatment of diabetes mellitus. Sprouts have a low glycemic index, which helps normalize blood sugar levels. This ability is useful both in the prevention of diabetes and in the fight against it.
7. Increased stamina. The product has a good effect on endurance, which is especially important for men. Sprouts help in building muscle mass and relieve fatigue.
8. Normalization of hormonal levels. A particular benefit for women with regular consumption of mung beans lies in the beneficial effect on hormonal levels and their disruptions during menopause. In addition, the product helps fight unpleasant symptoms of menopause, including psychological ones.
9. Beneficial effect on the fetus. Mung bean plays an important role in the diet of a pregnant woman; it contributes to the development of strong immunity in the unborn child. It is also noted that the product improves the taste of breast milk.
10. Improved skin condition. Mung bean contains phytoestrogens that stimulate the production of hyaluronic acid, collagen and elastin, resulting in more youthful, toned and healthy skin.

The benefits of mung bean for men and women are presented in table form:

As you can see, mung bean sprouts, which are unsightly at first glance, contain enormous benefits, and everyone who cares about their health and understands the simple principle “You are what you eat” is simply obliged to make them part of their diet.

Contraindications and harm of mung bean sprouts

However, before you start actively eating sprouts, you need to make sure that you are not subject to contraindications of the product.

Mung bean sprouts can cause harm in the presence of acute and/or chronic diseases of the digestive system. Generally speaking, there is no strict prohibition, but it is still better to consult with your doctor before introducing the product into your diet. The source of trouble in this case can be a large amount of fiber, which is useful for a healthy body, but gives an unpredictable result in the presence of a pathology of one kind or another.

In addition, the product should be introduced into the diet of allergy sufferers with caution and gradually. Individual intolerance to mung bean components is a practice, although rare, but existing.

It is also worth noting that it is important to observe moderation - excessive consumption of the product can provoke an eating disorder even in a healthy person. The daily intake should not exceed 3 tablespoons per day.

How to germinate mung beans?

Unfortunately, it is not so easy to find mung bean sprouts on the shelves of our stores. However, this is not a big problem, because germinating beans is not at all difficult. Let’s say more, it’s better to do it yourself and eat a healthy product fresh than to buy sprouts that have lain on the shelves for an unknown amount of time.

So, let's figure out step by step how to germinate mung beans at home:

• Sort the mung beans carefully, leaving only good beans.
• Place them in a wide container, preferably with the beans in one row, so they will germinate evenly.
• Fill the mung bean with water at room temperature and close the lid; it is advisable to make holes in it so that you can change the water without any problems.
• It is advisable to change the water every 2-3 hours - drain, rinse the beans and refill.

If all conditions are met, the sprouts can be eaten within 24 hours.

Note! For germination, you need to use fresh and high-quality mung beans, so it is advisable to buy beans from a proven, reliable place.

Recipes for dishes with mung bean sprouts

At the beginning of the article, we already said that mung bean has many uses in cooking, but if we talk about the sprouts themselves, then, at first glance, the field for creativity is not so great. However, this is only at first glance. Of course, sprouts are mainly used as an ingredient in one salad or another, but you can just as well add them to a ready-made soup or vegetable stew. In addition, they can be put into smoothies, used as a “filling” on a healthy sandwich, or even ground into minced meat and made into hearty patties. In general, as you can see, it would be a fantasy.

Let's look at several options for using mung bean sprouts in recipes:

• Asian salad. Peel a small zucchini (1 piece) and carrots (1 piece), cut them into thin slices using a vegetable peeler. Wash the spinach (30 grams) and, if necessary, tear it with your hands. Prepare the sauce: mix ginger root (2 cm), grated on a fine grater, soy sauce (2 tablespoons), melted honey (1 teaspoon), olive oil (2 tablespoons) and vinegar 6% (1 tablespoon). Lightly dry sesame seeds (1 tablespoon) in a frying pan. Mix all the ingredients, pour in the sauce and add the sprouts (2 tablespoons). By the way, if you are not a fan of completely raw food, slices of zucchini and carrots can be placed in boiling water for 1-2 minutes - they will become soft, but still pleasantly crunchy.
• Sprouted mung bean cutlets. Pass the sprouts (1 cup) through a meat grinder or grind in a powerful blender. Boil rice (70 grams) and do the same with it. Mix rice and mung beans. Fry the spices cumin, coriander, asfoetida (1 teaspoon each) in a frying pan for a couple of minutes, add grated carrots (1 piece), simmer for 5 minutes. Combine carrots with spices with mung bean and rice. The minced meat is ready, all that remains is to salt it to taste and add finely chopped herbs to it if desired. If you are a raw foodist, you can form cutlets and eat them immediately, otherwise fry them in a pan or steam them.
• "Green" hearty smoothie. Pour water (500 ml) into a blender, add a large handful of your favorite greens (spinach has the most neutral taste), add bananas (2 pieces), mung bean sprouts (2 tablespoons), dates (5 pieces). Whip the cocktail until creamy. By the way, this smoothie is an excellent protein shake and can easily replace various “chemical proteins”.
• Tomato soup. In a blender, beat the tomatoes (3 pieces), put them in a saucepan and bring to a boil, add grated carrots (1 piece) and garlic (2 cloves) - they can be pre-passivated in a frying pan. Cook for 15-20 minutes, then add mung bean sprouts (100 grams), herbs, salt and spices to taste. As needed, dilute the soup with water, any broth or vegetable milk.
• Healthy cupcake. Mix rye flour (1 cup) with coconut oil (3 tablespoons), water (100 ml), salt and sugar to taste. Pour half the dough into the mold, add the filling from mung bean sprouts (100 grams) and finely chopped apples (2 pieces). Pour the remaining dough on top and put the cake in the oven for half an hour (temperature 170 degrees).

As you can see, sprouts perfectly complement any dishes and even desserts, however, of course, you need to remember that the most benefits are in sprouts that have not been subjected to any heat treatment.

Due to the fact that mung bean sprouts contain high nutritional value, but are also easily digestible, they are often recommended to people during the recovery period after a long illness.

The maximum benefit comes from sprouts whose size does not exceed one centimeter.

You can store sprouted mung bean for no more than 5 days in the refrigerator in a container with a tightly closed lid.

Fresh mung bean sprouts taste very similar to fresh green peas - they are juicy, tender and sweet.

Mung bean is very popular in the cosmetics industry because it contains a unique coenzyme, which not only prevents skin aging, but also eliminates age spots, existing shallow wrinkles and sagging.

What mung bean sprouts look like - look at the video:

Mung bean sprouts are a very healthy product. Many believe that this is another tribute to the fashion for healthier eating, but mung beans are an ancient culture, and in many countries, from time immemorial, their benefits have been known and actively consumed. Today, bean sprouts have made a triumphant return, and it’s time to introduce them into your diet, especially since in the culinary field they open up considerable scope for imagination. However, before studying recipes, make sure that you do not have contraindications for the product.

Greetings to all!

Recently, many Russians have begun to include sprouts in their diet. However, they are not limited to seeds or cereals, zoned only on the territory of Russia in the form of wheat, buckwheat or oats.

Today, mung bean is especially popular among them. This variety of bean is native to Southeast Asia. Among supporters of a healthy diet, it is valued as the main source of easily digestible vegetable protein.

How to germinate mung beans yourself, how many days it takes to do this, how best to use it for food and what it gives to a person, we will talk about this in this article.

After all, feeling the consequences of innovative technologies, the negative state of the environment and the rapid growth of scientific and technological progress, modern man begins to consciously move away from nature, which is designed to protect him at the physiological level.

Therefore, modern people are trying to remember the well-forgotten ways of obtaining natural nutrition in order to increase their immunity and strengthen the defenses of their body.

Therefore, I decided to turn to the valuable experience of Ayurveda and tell you about the amazing mung bean sprouts, which in ancient times people used to treat various diseases, restoring their health without drugs.

As I already said, mung bean is a legume crop that is grown by residents today:

1. India;
2. China;
3. Thailand;
4. Turkey.

In these parts they are called golden beans or mung beans. Externally, these beans are small in size, dark green in color, oval in shape and resemble our green peas. In cooking for food they are used to prepare various:

• Soups;
• Cutlet;
• Salatov.

The composition of mung beans is rich:

1. Essential amino acids;
2. Vitamins from group A, C, B, E, PP, K;
3. Beta carotene;
4. Fiber;
5. Choline;
6. Potassium;
7. Sodium;
8. Copper;
9. Phosphorus;
10. Magnesium;
11. Calcium;
12. Plant proteins;
13. Fats;
14. Carbohydrates;
15. Iron;
16. Selenium;
17. Silicon;
18. Zinc;
19. Silicon.

As for the mung bean germination process, here is what happens:

• Activation of all the vital forces of this legume;
• Breakdown of all nutrients into a simpler enzymatic form.
• Transformation of natural energy to revive new life.

Therefore, at this stage, in sprouted mung beans, not only the amount of useful substances increases, but also their unique properties are greatly enhanced. Thanks to these aspects, a person who constantly eats sprouted mung bean can:

1. Strengthen the cardiovascular system;
2. Normalize blood pressure;
3. Reduce cholesterol or blood glucose levels;
4. Increase the elasticity of your venous and arterial walls;
5. Prevent the development of oncology;
6. Improve memory;
7. Restore vision;
8. Normalize hormonal levels;
9. Stimulate brain activity;
10. Maintain normal condition of bone tissue;
11. Treat inflammatory diseases of the throat, bronchi, trachea, lungs;
12. Relieve soft tissue swelling, symptoms of flatulence or allergies.

How to properly germinate mung beans

Today, adherents of a healthy diet germinate mung beans themselves at home. It is not at all difficult, convenient and rational. However, a prerequisite for obtaining high-quality seedlings will be to carry out the germination process in darkness, warmth and constant humidity.

Of course, many people think that mung beans can be simply sprouted in an ordinary glass jar, but I simply do not recommend doing this. Since this volume will certainly not contain a sufficient amount of air necessary for proper adherence to germination technology.

Because of this, mold may appear on the beans, and then they will begin to give off an unpleasant odor even before they can be used for making salads. In general, such a product can only cause harm to humans.

Therefore, we choose the most acceptable option, using items and materials available in our kitchen, and this is:

• Deep bowl or basin;
• Cotton napkins or gauze.
• A fine sieve on a stand to allow excess liquid to drain.

Then we prepare the mash. For this:

1. Thoroughly rinse the required amount of beans in running water.
2. We remove all pop-up elements from it.
3. Soak the beans one to four in water at room temperature overnight in order to soften the hard seed coat of the mung bean and allow life-giving moisture to penetrate inside the bean, stimulating the process of its germination.
4. In the morning, the soaked beans should be rinsed well, placed in a fine sieve, which should be placed in a deep bowl, covered with damp gauze, poured with warm water and set aside in a cool place.
5. During the day, the mung beans should be watered several times with warm water, and the water filtered from under the sieve should be periodically poured out of the bowl.

Usually, mungbean sprouts visually hatch after the main soaking. After another 12 hours, with appropriate humidity and warmth, they can reach a length of 2 centimeters.

But four or five day old sprouts are the best option for eating and cooking. In this germination phase, they reach a length of 5-9 cm, have a delicate crispy texture, a pleasantly sweet taste and have a maximum of useful nutrients that are easily digestible for the human body.

It is better to store mung bean sprouts in the refrigerator in a closed container. From time to time, they should be thoroughly washed to remove mucus and the water that has settled at the bottom of the container should be removed so as not to spoil the tender sprouts.

I also found the following video on u-tube about sprouting mung beans.

What can you make from mung beans?

Traditionally, mung bean sprout recipes can be found in Chinese or Indian cuisine. Oriental cooks use this natural product both independently, where all its beneficial characteristics are preserved, and as an additive to almost any lunch dish.

Today I want to give you several recipes that can be easily, healthy and tasty to prepare at home.

Vitamin cocktail “Green morning”

This drink is widely used in their diet by athletes and those who monitor their health or figure. To prepare it you should take:

• A small bunch of green lettuce;
• 2 tablespoons mung bean sprouts;
• Several ripe ones;
• Parsley, dill or spinach;
• 50 grams dried dates, figs or raisins;
• A spoonful of honey.

All these ingredients need to be loaded into a blender, blended to a smooth thick juice-puree and consumed instead of breakfast. By constantly using such a natural energy drink for breakfast, a person can improve his blood count, increase hemoglobin and cleanse the body of waste and toxins.

Asian salad

To prepare a traditional Asian salad you need to have:

• Bunch of spinach;
• 3 tablespoons of sprouted mung beans;
• Small zucchini;
• A two-centimeter piece of fresh ginger;
• Fresh carrots.

For the sauce, combine a little to taste:

• Soy sauce;
• Honey or vinegar.

The technology for preparing the salad is very simple.

1. First, using a special grater, you need to cut the zucchini and carrots into thin slices.
2. Then tear the spinach into small pieces with your hands.
3. Then dry 20 grams of sesame seeds in a frying pan.
4. And also grate the ginger on the smallest grater.

All prepared ingredients must be transferred to a separate bowl, mixed, and seasoned with sauce. Before serving, the salad is placed on separate plates and sprinkled with toasted sesame seeds.

You can watch another recipe for salad with mung sprouts from Korean cuisine in the following video.

In conclusion, I want to say to those who have not yet tried mung bean sprouts for food, feel free to include this product in your diet, taking the first steps towards a healthy diet and improving your well-being! However, if you have an individual intolerance to golden beans, it is better to choose other grains for germination.

Good luck to all! See you!