Mash - recipes for delicious, healthy and original dishes. Bean Queen: Healthy Mung Bean Recipes

Peas mung bean is an oval bean of small size and green color. The product is characterized by a glossy sheen and a smooth surface (see photo). There is another name - mung beans or Turkish peas.

The Indians have been growing this plant since ancient times. Mung bean originated in India and Pakistan. Today, the plant is cultivated in almost all countries with a subtropical climate.

For our territory, in most cases, the product is considered exotic, and many do not even know about its existence. However, such a product does not deserve a dismissive attitude, since mung bean peas are not only tasty, but also very healthy.

Beneficial features

The beneficial properties of mung beans are due to its rich composition. In large quantities, it contains fiber, which helps to cleanse the intestines and favorably affects the state of the digestive system.

This type of legume contains vitamins of group B, which normalize the functioning of the nervous system and the process of hematopoiesis.

Mung bean contains phosphorus, which is necessary for memory, and this mineral helps the body to better withstand stress. In addition, with the regular use of mung beans, vision and kidney function improve, and bone tissue is strengthened.

With frequent use, the flexibility of the joints improves. It is also worth mentioning the positive effect of the product on the work of the cardiovascular system. It helps lower blood pressure.

Chickpeas contain folic acid, which is beneficial for pregnant women.

Use in cooking

The geography of the use of mung beans in cooking is quite wide, for example, people in India, Asia, Japan, Korea and many other countries love it.

Most often, the beans are boiled, and then stewed in spices to fully reveal the taste of the product.

Many Turkish peas are compared to beans in taste. You can put such beans in the first courses, as well as cook delicious and original side dishes for meat from them. A popular oriental snack is deep-fried mung bean. In India, dhal paste is prepared from peeled beans, which is the basis for preparing a variety of desserts, ice cream, jellies, creams, etc. For culinary specialists, mung bean is a godsend, since completely different products can be combined with it. The original taste can be obtained by combining with ginger, garlic, peanuts, various vegetables and seafood. You can put beans in salads.

Starch is extracted from peas, which is later used in the preparation of noodles and jelly. Mung beans are also used to make flour used in baking. Also, at they also eat the sprouts of these beans, for example, put them in salads and main dishes.

Vegetarians also love mung beans, because a hearty and tasty product allows you to replace meat.

How to cook mung beans?

You can cook mung beans in many ways, but any cooking should begin with soaking. If the legumes are young, then it is enough to hold them in water for an hour. It is best to leave the chickpeas in the water for 24 hours. Generally, the softer and more tender you want your beans to be, the more time you need to soak them.

To cook mung beans, you need to take 1 cup of legumes and rinse the fruits in cold water. At this time, it is necessary to boil 2.5 cups of water and only then add peas there. After 20 minutes, add salt. Send 1 tablespoon of vegetable oil there. Cook the beans for another 10 minutes. The liquid should not be completely absorbed, and to get rid of it, discard the mung bean in a colander. You can also cook mung beans in a slow cooker in the “Pilaf” mode.

Another option on how to cook mung bean is to sprout it. The sprouts can be consumed as a separate product, as well as put in salads, appetizers, stews and other dishes.

Before proceeding with germination, the peas must be thoroughly washed, sorted out, and spoiled grains removed. After that, it must be filled with water and left overnight. Then rinse the mung bean thoroughly and transfer it to a jar, which must be covered with gauze and fixed with a rope. The jar must be turned over and placed in a container of water at an angle of 45 degrees. This is important to keep the beans hydrated. After that, put the jar in a dark place and repeat the procedure with water from time to time to moisten the mung bean.

Benefits of mung peas and treatment

The benefits of mung peas have been known for a long time, so it is not surprising that it is used in the treatment of many diseases. This type of legume acts as an anti-toxic agent, so it can be used to better heal thermal burns. The product has a diuretic effect.

Powdered beans are recommended for use in home cosmetics. With their help, you can clear the skin and narrow the pores. With regular use, the skin becomes softer, smoother and silkier. In addition, the product helps to get rid of small wrinkles and tighten the skin. The composition of peas includes a nanocoenzyme - a substance that helps fight age-related skin changes and protects against the negative influence of environmental factors.

Harm of peas and contraindications

Peas mung can bring harm with individual intolerance. It is contraindicated to use the product in large quantities for people with problems of the digestive system.

We are accustomed 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 come across this product, but now you want to cook something from mung beans, our recipes with photos of the most interesting dishes from these beans will help you in your culinary experiments.

A little about Masha

This legume is native to India. Mash is small green grains, similar in shape to peas, only smaller and slightly darker. This is a very useful product, which contains a large number of elements such as fiber, phosphorus, 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 that 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 is enough. But if the beans are several months old or even years old, then fill them with water overnight.
Also, the soaking time depends on the purpose for which the product will be used. For fast food, such as some soups or side dishes, it is better to soak in the water longer. And for those that cook for an hour or more, you should not soak at all, just rinse the beans.
These recommendations apply to any dishes containing mung beans, the recipes for which you will find below.

How to cook mung bean for a side dish

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

For this you need to take:

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

The process of preparing the side dish is quite simple:

Boil pre-soaked grains in salted water until tender.

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

At the end of frying, add the diced tomato. Put out.

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

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

Risotto

These beans may very well be the basis of risotto.

We will need:

1 glass of 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 (preferably 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, sprinkle with paprika. Pour in water, close and boil until the legume is ready. At the end add your favorite spices or herbs.

mung bean soup

Hearty first courses can also be prepared from this product. One of these we offer you to cook.

To make soup, take:

300 g of beef;
1 st. masha;
1 large onion;
1 large carrot;
50 g butter;
3 art. tablespoons of vegetable oil;
3 art. l. flour;
0.5 tsp turmeric;
a bunch of greens;
2 liters of water;
salt, black pepper to taste.

We prepare the soup as follows:

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

Put the diced beef into the pan.

Transfer the entire contents of the pan to a saucepan, pour cold water, pour in the washed mung bean and put on a slow fire.

Salt should be when the beans are almost ready and crack. Otherwise, you will get hard grains. Together with salt, pepper, turmeric should be added.

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 must be sprinkled with chopped herbs.

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

Widespread in India, mung beans, also known as dhal, golden beans or mung beans, are becoming increasingly popular in European cuisine. It is especially appreciated by supporters of vegetarianism and healthy eating for its many beneficial properties.

In appearance, mung beans are oval small green beans. They contain vitamins, fiber, phosphorus and other substances necessary for the human body. They will improve digestion, cleanse the intestines of toxins, and have a general strengthening effect on the entire body.

Mung bean dishes are very satisfying due to the high content of vegetable protein in it, the calorie content of 100 grams of the finished product is 300 kcal. When cooked properly, these beans will become a favorite side dish on the family menu, and their beneficial properties will have a positive effect on health.

Recipe number 1. Original Korean appetizer

Ingredients:

sprouted mung bean (sprouts up to 2 cm) - a glass;
ripe tomatoes - 2 pcs.;
onion - 1 small;
sunflower oil;
soy sauce.

Cooking process:

to separate the grain of sprouted mung bean sprouts from the husk.
Pour them with soy sauce so that it completely covers them;
Onion cut into cubes, fry in vegetable oil until golden brown.
While the onion is cooling, you need to cut the tomatoes into thin slices.
Add onions and tomatoes to the mung bean sprouts, put the snack in the refrigerator overnight.

Recipe number 2. Spicy mung bean risotto

Ingredients:

mung bean - 1 glass;
onion - 1 small;
minced meat - 200 gr.;
carrots - 1 medium;
long rice - 0.3 cups;
paprika, spices to taste.

Cooking process:

soak mung beans in water for 3 hours.
Onion cut into cubes, fry.
Add grated carrots to it, and after 5-7 minutes - minced meat.
After frying it a little, add half a glass of water there, simmer for several minutes, then combine the mixture with mung beans, cook until it is half cooked.
After that, add rice and cook the dish to the end. 10 minutes before turning off the mung bean, salt and season the risotto with your favorite spices, paprika to taste. The calorie content of the dish is quite high, so the amount of minced meat can be reduced.

Recipe number 3. Turkmen sap "Mash-Ugra"

Ingredients:

potatoes - 3 pcs.;
onions - 2 pcs.;
beef - 500 gr.;
mung bean - 1 tbsp.;
homemade noodles - 1 handful;
sunflower oil;
salt;
coriander - half a teaspoon;
turmeric - 1 tsp;
greenery.

Cooking process:

fry the onion, add finely chopped meat to it.
Add coarsely chopped potatoes, grated carrots, simmer for about 10 minutes.
After this time, mung bean groats are poured into the sap and poured with three liters of boiling water (to preserve useful properties). Boil everything until done. 10 minutes before turning off, add salt, spices and noodles. The calorie content of the dish will give energy to the body, which is enough for most of the day.
When serving sap with mung beans, it is decorated with greenery.

Recipe number 4. Stewed mung beans

Ingredients:

onions - 2 pcs.;
carrots - 1 medium;
mung bean - 1 glass;
Bulgarian pepper - 1 pc.;
greenery;
tomato - 2 pcs.;
sunflower oil;
spices, salt.
flour is a handful.

Cooking process:

Soak mung beans in water for 2 hours.
After this time, put it to cook on a small fire.
Fry the onion until golden, add the grated carrots, and then the diced bell pepper, flour.
Simmer everything for 5-7 minutes.
Salt mung beans already at the stage of full readiness, drain excess water, combine with stewed vegetables.
Add spices, herbs to the dish, leave on minimum heat under the lid for 2-3 minutes. The low calorie content of the dish at the exit allows it to be consumed by those who are on a diet, and the beneficial properties of the product help to maintain a figure.

Recipe number 5. Chowder with mint

Ingredients:

mung bean - 300 gr.;
fresh tomatoes - 3 pcs.;
onion - 2 pcs.;
carrots - 2 medium;
sunflower oil;
salt, pepper, spices;
garlic - 5-6 cloves;
fresh mint - 1 bunch.

Cooking process:

soak groats for 2 hours.
fry the onion until golden, add the grated carrots to it.
Pour boiling water over the tomatoes, peel them, chop them, add them to the onions.
Stew all vegetables for about 7 minutes, transfer them to a saucepan with thick walls.
Pour 3 liters of purified water into it, bring to a boil.
Pour mung beans into the water, cook it for about 40 minutes. At the end, add salt, pepper, spices.
Place a mint sprig into each bowl before serving.

This dish is perfect for those who follow the calorie content of products.

To make an excellent side dish or first dish of mung beans, you need to follow some simple tips. For example, you need to add salt at the end of the cooking process. This will improve the taste and help preserve the beneficial properties. Otherwise, the beans will become very hard and difficult to cook deliciously.

There is a lot of controversy about the need for pre-soaking cereals. At the same time, useful properties do not become less. In this case, you need to take into account the cooking time of the dish. If it is 1 hour or more, mash does not need such preparation. If cooking takes no more than half an hour, the grits need to be soaked. The time of this process is calculated as follows: if the beans are young, 2-3 hours will be enough, and if the product is more than a year old, it is necessary to leave the cereal in water overnight.

It is noteworthy that mung bean well absorbs the taste of additional ingredients, even if it was added to them at the end of cooking. And housewives love mung beans also because you can cook delicious porridge only by adding fried onions to boiled cereals. It is really very easy to cook it.

As a side dish, cereal goes well with fish, pork, shrimp and chicken - it is almost universal.

To get all the beneficial properties of these beans in full, in many recipes they are advised to germinate. In this form, cereals are added to salads, snacks, fried with mushrooms or ginger. Sprouted beans have only 30 calories. Flour is also made from mung beans, which is then used to make noodles.

Medicinal properties

With regular consumption of mung beans, their beneficial properties affect the entire body:

the level of bad cholesterol in the blood decreases;
the body is saturated with vitamins;
folic acid, which abounds in cereals, prevents the appearance of oncological processes in the body;
due to its low fat content, mung bean is great for people who want to lose weight;
porridge prevents the development of osteoporosis due to the high content of calcium in it;
scientists have proven that after a certain time the cereal is in the diet, the vessels are significantly cleansed, and this property improves the functioning of the entire system.

Therefore, a very easy-to-prepare and versatile mung bean groat will surely fall in love with all family members, and its therapeutic and prophylactic beneficial properties will improve health.

There are many recipes for cooking these beans: they are found in soups, appetizers, salads as a side dish and main dish. The calorie content of cereals is quite high.

Calories: Not specified
Time for preparing: 35 min

The topic of today's recipe with a photo is green mung bean stewed with vegetables. Mash is a small Indian bean. Another name for mung bean is mung bean or golden bean. Mash has an oval shape and green color. In Asia, mung bean is very popular, and not only the beans themselves, but also its sprouts.

Mash is convenient because it can be combined with almost any ingredient: with meat, with vegetables. Mung beans take less time to cook than beans, for example. Therefore, the choice in favor of Masha is obvious.

I offer you a recipe for a lean mung bean dish in tomato sauce with vegetables. Since mung bean is boiled not in water, but in tomato sauce, the dish becomes very rich in taste.

Ingredients:
- 1 tbsp. masha,
- 200 ml. tomatoes in their own juice
- 2 carrots,
- a quarter of an onion,
- 1 tbsp olive oil,
- a third of a head of cauliflower,
- 2 zucchini,
- 1 tsp oregano,
- a pinch of black pepper
- 0.5. tsp paprika,
- salt to taste.

Recipe with photo step by step:

At the bottom of the pan, heat the olive oil, fry the chopped onion first, then add the grated carrots. Saute carrots and onions together until carrots are soft.

Add tomatoes in their own juice to the frying of onions and carrots. Pour in a glass of water and bring the sauce to a boil.

Season the tomato sauce with spices and salt. You can add any spices you like.

Pour into the tomato sauce. It is better to sort it out and rinse it in advance. It doesn't need to be soaked.
Mash will be ready in 30 minutes.

We disassemble the cauliflower into inflorescences or simply cut it with a knife.

Cabbage will need to be added to mung bean 12 minutes before readiness.

Cut the zucchini into large pieces and lay out after the cauliflower, after another five minutes. Zucchini takes very little time to cook.
Stew mung beans in tomato sauce with vegetables. Mash should absorb all the juice of vegetables.

After you have removed the mung bean from the heat, you can let it brew under the lid for another half an hour. After that, the dish can be served as a main dish or as a side dish.
We cooked last time. You can try replacing the main ingredient with mung bean - you are sure that you will get something special.

Usually, information on how much to cook mung bean is located on the packaging with the product. By the way, it can even be used to determine how high-quality and properly processed goods the manufacturer offers. On average, it takes 30-40 minutes to cook mung bean, regardless of where and how it will be used. If the instructions indicate a longer period, this indicates the old age of the product, a violation of the conditions for its collection or storage. Even if the component has the correct green color, you should not purchase it.

Features of preliminary preparation

In the traditional version, the beans are boiled together with the husks, although they do not have a special nutritional value, they give the dishes a unique texture. Today, culinary specialists are increasingly using already peeled mung beans, which are lighter in color even when dry. Modern housewives do not stop arguing about the need for pre-soaking products. Here everyone must decide for himself, based on the following points:

Soaked and overcooked for just a few minutes, beans for salad can spread, spoiling the structure of the dish. Therefore, if they are soaked, then no more than an hour.

Tip: If you want to get the maximum benefit from the product, it is recommended to germinate it first. True, for this manipulation it is necessary to use only young grains that are not yet 2 years old. Sprouted mung bean can even be fried in vegetable oil.

Green mung bean, intended for making a thick and rich soup, can be soaked for at least a whole night. The end result will only get better.
Even if for some reason the beans are not planned to be soaked, they must be washed and sorted several times. They often contain small stones.

The boiled component should be used immediately. If it lies for at least a few hours, after it cools down, its nutritional value will drop to a minimum, and the taste characteristics will noticeably suffer.

How to boil mung bean in a pan?

To boil beans in the traditional and easiest way, you need to do the following:

We measure out a glass of the product and 2.5 glasses of water. Pour the liquid into a saucepan and bring to a boil. Put the washed and, if necessary, soaked mung bean in boiling water, stir gently and wait for it to boil again.
Reduce the heat to moderate, cook the component under the lid. After 20 minutes, add salt and a tablespoon of vegetable oil.
Cook the product for another 10-15 minutes. During this time, the beans should absorb almost all the water. We spread the mass in a colander to get rid of excess liquid.
We serve the finished component with greens or use it for its intended purpose.

For best results, there are a few more tips to keep in mind. If mung bean is prepared for soup, then you need to cook it for 40 minutes without using salt, then it will turn out to be as soft as possible (salt is introduced into the already prepared dish). Beans intended for second courses are recommended to be additionally stewed for 7-10 minutes. But the component for the salad is better not to cook a little and let it cool completely, it will come by itself and will not turn sour.

Is it possible to boil beans deliciously in a slow cooker?

Many housewives are skeptical about boiling mung bean in a slow cooker. Despite this, subject to a number of conditions, you can count on getting a tasty product of the desired texture.

For 100 g of beans we take 250 ml of water. We combine these components in the multicooker bowl. The water does not need to be brought to a boil first.
We prepare the component in the "Extinguishing" mode for 40-45 minutes.
About half an hour after the start of processing, the lid of the device must be opened, and the mass should be salted and mixed thoroughly.
After the timer announces the end of processing, you do not need to get the finished product. It should be insisted for at least another 15-20 minutes so that it reaches readiness.

Regular consumption of boiled mung bean dishes contributes to the normalization of metabolic processes. The level of cholesterol in the blood decreases, the immune system strengthens, the work of the heart and blood vessels improves. Particular attention to this component should be paid to people who regularly withstand serious physical exertion. At the same time, do not forget that the calorie content of the product does not allow it to be classified as a dietary product. You should not abuse beans with a tendency to gain weight.