The Ultimate Guide to Chinese Mung Bean Recipes

Mung bean recipes are a must-have in Chinese cooking and are beloved throughout Asia. These nutrient-rich legumes offer a wide range of health benefits and can be used in various dishes, whether savory or sweet.

If you are looking to incorporate mung beans into your cooking, you will find a wide variety of recipes to choose from. From traditional soups and stews to innovative snacks and desserts, mung beans can be used in many different ways. They are also a great addition to seafood dishes, such as stir-fries and curries, adding a unique texture and flavour.

Key Takeaways

• Mung beans are a versatile and nutritious ingredient that can be used in a variety of Chinese and Asian dishes.
• Mung beans offer numerous health benefits, including improved digestion and lowered cholesterol levels.
• Seafood can be a great addition to mung bean recipes, adding a unique flavour and texture.

Mung Bean Nutrition and Health Benefits

Mung beans are a great source of nutrition and have been used in traditional Chinese medicine for centuries. They are a low-fat, low-calorie food that is high in protein, fiber, and carbohydrates. Mung beans are also a good source of potassium, calcium, iron, and vitamin C.

Nutritional Profile

Mung beans are a nutrient-dense food that provides a good balance of macronutrients and micronutrients. One cup (7 ounces or 202 grams) of boiled mung beans contains the following:

• Calories: 212
• Fat: 0.8g
• Sodium: 4.04mg
• Carbohydrates: 38.8g
• Fiber: 15.4g
• Sugars: 4.04g
• Protein: 14.2g
• Potassium: 537mg
• Calcium: 65mg
• Vitamin C: 4.8mg
• Iron: 4.6mg

Mung beans are also low in saturated fat, making them a heart-healthy food choice.

Health Benefits in Traditional Chinese Medicine

In traditional Chinese medicine, mung beans are considered a "cooling" food that helps to balance the body's yin and yang energies. They are believed to nourish the body and promote overall health and well-being.

Mung beans are also believed to have a number of specific health benefits, including:

• Promoting healthy digestion: Mung beans are high in fiber, which can help to regulate bowel movements and prevent constipation.
• Supporting kidney function: In traditional Chinese medicine, mung beans are believed to support kidney function and promote healthy urination.
• Nourishing the skin: Mung beans are rich in vitamin C, which is essential for healthy skin. They are also believed to help reduce inflammation and promote healing.
• Supporting weight loss: Mung beans are a low-fat, low-calorie food that can help to promote weight loss when included as part of a balanced diet.

If you are looking to add more seafood to your diet, you can try adding shrimp or scallops to your mung bean recipe. Seafood is a great source of protein and can add a delicious flavour to your dish.

Selecting and Preparing Mung Beans

Mung beans are a versatile and nutritious ingredient that can be used in various dishes such as soups, stews, curries, and salads. They are a great source of protein, fibre, and essential vitamins and minerals. Here's what you need to know about selecting and preparing mung beans for your recipes.

Soaking and Sprouting

Before cooking mung beans, it is recommended to soak them in water overnight or for at least 4 hours. This will help to soften the beans and reduce cooking time. Soaking also helps to remove any dirt, debris, or impurities that may be present on the beans.

If you want to take the nutritional benefits of mung beans to the next level, you can sprout them. Sprouting involves soaking the beans and then rinsing and draining them several times a day until they start to sprout. This process increases the nutrient content of the beans and makes them easier to digest.

Cooking Techniques

Mung beans can be cooked in various ways depending on the recipe. Here are some cooking techniques to consider:

• Boiling: This is the most common way to cook mung beans. Simply add the soaked or sprouted beans to a pot of boiling water and cook until tender. The cooking time will vary depending on the age and size of the beans.
• Pressure cooking: If you're short on time, you can cook mung beans in a pressure cooker. This method reduces cooking time by up to 50%. Follow the instructions for your pressure cooker to ensure proper cooking.
• Roasting: Roasted mung beans can be used as a crunchy topping for salads or as a snack. Spread the soaked or sprouted beans on a baking tray and roast in the oven until crispy.
• Stir-frying: Mung bean sprouts are commonly used in stir-fry dishes. They add a crunchy texture and a sweet, nutty flavour to the dish. Simply stir-fry the sprouts with your favourite vegetables and seasonings.

When using seafood in your mung bean recipe, consider adding prawns or shrimp. They pair well with mung beans and add a delicious seafood flavour. Alternatively, you can use fish such as cod or salmon for a heartier dish.

Savoury Mung Bean Recipes

Mung beans are a versatile ingredient that can be used in a variety of savoury dishes. Here are two savoury mung bean recipes that are sure to satisfy your cravings.

Mung Bean Soup

Mung bean soup is a classic Chinese dish that is both healthy and delicious. To make this soup, start by soaking the mung beans overnight. Then, cook the beans in a pot of water until they are soft. In a separate pan, fry garlic and black pepper in oil until fragrant. Add the cooked mung beans to the pan and stir in some soy sauce. Finally, add some vegetables such as carrots, onions and celery to the mix. You can also add some beef or shrimp to make it more filling. Simmer everything together until the vegetables are cooked through and the soup is piping hot.

If you're a seafood lover, you can also add some prawns or clams to the soup for a seafood twist. Just make sure to clean and cook the seafood properly before adding it to the soup.

Stir-Fry and Salads

Mung beans can also be used in stir-fries and salads. To make a mung bean stir-fry, start by cooking the mung beans until they are soft. In a separate pan, stir-fry some vegetables such as peppers, onions and broccoli. Add the mung beans to the pan and stir in some soy sauce. Finally, add some tofu or chicken for protein. Serve hot with rice or noodles.

For a mung bean salad, start by cooking the mung beans until they are soft. Then, mix them with some chopped vegetables such as carrots, cucumbers and tomatoes. Add some chopped herbs such as coriander and mint for flavour. Finally, dress the salad with a simple vinaigrette made from olive oil, vinegar and salt. Serve chilled for a refreshing summer dish.

These savoury mung bean recipes are a great way to incorporate this nutritious ingredient into your meals. They are easy to make and can be customised to suit your taste preferences. Give them a try and enjoy the delicious flavours of mung beans.

Sweet Mung Bean Delicacies

Mung beans are a versatile ingredient that can be used in both sweet and savoury dishes. In Chinese cuisine, mung beans are commonly used to make sweet desserts that are enjoyed both hot and cold. In this section, we will explore some of the delicious sweet mung bean delicacies that you can try at home.

Mung Bean Desserts

Mung bean desserts are a popular choice in Chinese cuisine, especially during hot summer days. One of the most popular sweet soups made with mung beans is the Sweet Mung Bean Soup. This dessert is made by simmering mung beans with rock sugar and pandan leaves until the beans are soft and the soup is sweet. You can also add coconut milk or sago pearls to the soup to make it even more indulgent.

Another popular mung bean dessert is the Mung Bean Cake. This cake is made by mixing mung bean paste with sugar and flour to create a soft and chewy cake. You can also add pumpkin to the cake to give it a sweet and earthy flavour.

Mung Bean Paste and Cakes

Mung bean paste is a versatile ingredient that can be used in a variety of sweet dishes. One popular use for mung bean paste is to make Mooncakes. Mooncakes are a traditional Chinese dessert that are eaten during the Mid-Autumn Festival. The filling of the Mooncake is made from mung bean paste and is surrounded by a thin layer of pastry.

Another delicious use for mung bean paste is to make Tangyuan. Tangyuan are glutinous rice balls that are filled with mung bean paste and served in a sweet soup. This dessert is commonly eaten during the Winter Solstice Festival.

If you are feeling adventurous, you can even try adding seafood to your mung bean dishes. For example, you can add shrimp or crab meat to your Sweet Mung Bean Soup to give it a savoury twist. Alternatively, you can add scallops to your Mung Bean Cake to create a unique and delicious flavour combination.

Overall, mung beans are a fantastic ingredient to use in sweet Chinese desserts. Whether you are making a sweet soup, a cake, or a Mooncake, mung beans are sure to add a delicious and balanced flavour to your dish.

Innovative Mung Bean Snacks

If you are looking for a new and exciting way to enjoy mung beans, why not try making some innovative mung bean snacks? Here are two delicious ideas to get you started.

Mung Bean Popsicles

Mung bean popsicles are a refreshing and healthy snack that is perfect for hot summer days. To make them, simply blend together cooked mung beans, cucumber, and chili oil until smooth. Pour the mixture into popsicle molds and freeze for several hours until solid. Once frozen, you can enjoy these popsicles as a tasty and nutritious snack.

For a seafood twist, try adding some cooked shrimp or crab meat to the mung bean mixture before blending. This will give the popsicles a delicious seafood flavour that is sure to impress.

Crispy Mung Bean Snacks

Crispy mung bean snacks are a childhood favourite that are easy to make and delicious to eat. To make them, simply cook mung bean jelly until it is firm, then slice it into thin strips. Coat the strips in a mixture of cornstarch and plain flour, then deep fry until crispy.

Once cooked, you can season the crispy mung bean snacks with a variety of toppings, such as green onions, cilantro, and chili oil. For a seafood twist, try adding some chopped prawns or scallops to the seasoning mixture. This will give the snacks a delicious seafood flavour that is sure to impress your taste buds.

Overall, mung beans are a versatile and nutritious ingredient that can be used to create a wide range of delicious snacks. Whether you prefer sweet or savoury, there is sure to be a mung bean snack that you will love. So why not try making some of these innovative mung bean snacks today and see what all the fuss is about?

Storing Mung Bean Dishes

Refrigeration and Freezing

When it comes to storing mung bean dishes, refrigeration and freezing are your best options. Once you've cooked your mung bean dish, allow it to cool down before placing it in an airtight container. Store it in the fridge for up to three days. If you want to extend the shelf life of your mung bean dish, you can freeze it for up to three months.

When you're ready to eat your frozen mung bean dish, simply thaw it in the fridge overnight and reheat it in the microwave or on the stove.

Shelf Life Tips

To ensure that your mung bean dish lasts as long as possible, there are a few tips you should keep in mind. First, always store your mung bean dish in an airtight container to prevent air from getting in and spoiling the food. Second, make sure to label your container with the date you cooked the mung bean dish so you know when it's time to throw it out.

It's also important to note that some mung bean dishes are more versatile than others when it comes to storage. For example, stir-fry mung bean sprouts can be used in a variety of dishes, making them a great option for meal prep. On the other hand, mung bean jelly side dishes may have a shorter shelf life due to the inclusion of other ingredients.

If you're looking to add some variety to your mung bean dishes, consider incorporating seafood. For example, you could add shrimp or scallops to your stir-fry mung bean sprouts for a protein-packed breakfast option. Alternatively, you could add crab meat to your mung bean jelly side dish for a tasty seafood twist. Just make sure to store your seafood-containing mung bean dish properly in the fridge or freezer to ensure it stays fresh.

Frequently Asked Questions

What's a simple way to make a mung bean dessert?

One simple way to make a mung bean dessert is to make mung bean mooncakes. Soak the mung beans for at least 4 hours, preferably overnight. Then, put the soaked mung beans in a non-stick pot with water and bring it to a boil over medium heat. Once the mung beans are cooked, mash them into a paste. In a separate pot, mix together butter, sugar, honey, and salt. Cook the mixture until it turns into a caramel-like consistency. Add the mung bean paste to the caramel mixture and cook until it thickens. Finally, shape the mixture into mooncakes and let them cool.

Can you suggest some vegetarian mung bean dishes?

Mung beans are a great source of protein and can be used in many vegetarian dishes. One vegetarian mung bean dish is mung bean soup. Soak the mung beans for at least an hour and then cook them with sugar, pandan leaves, and water. You can also add some coconut milk for extra flavour. Another dish is easy ang ku kueh with mung bean paste. Mix glutinous rice flour with salt, sugar, and mung bean paste. Shape the mixture into tortoise-shaped dumplings and steam them.

How do I prepare an easy mung bean soup?

To prepare an easy mung bean soup, soak the mung beans in water for at least an hour. Then, cook them with sugar, pandan leaves, and water. You can also add some coconut milk for extra flavour. Once the mung beans are cooked, you can blend them into a smooth soup or leave them whole for a chunkier texture.

What are the health benefits of eating mung beans?

Mung beans are a great source of protein, fibre, and antioxidants. They can help regulate blood sugar levels, lower cholesterol, and improve digestion. Mung beans are also low in calories and fat, making them a great addition to a healthy diet.

Should I soak mung beans before cooking them?

Yes, it is recommended to soak mung beans before cooking them. Soaking helps to remove any dirt or debris and also reduces cooking time. Soak the mung beans for at least an hour or overnight for best results.

What's the best method for enjoying mung beans?

Mung beans can be enjoyed in many ways, including soups, desserts, and savoury dishes. One popular way to enjoy mung beans is to make mung bean soup. Another way is to make mung bean mooncakes for a sweet treat. You can also add mung beans to salads or stir-fries for a protein boost. If you like seafood, you can add some shrimp or scallops to your mung bean dishes for extra flavour.