Mung Beans (Sprouted, Cooked, and Dried with Salt) – Nutritional Information
Mung beans, also known as Vigna radiata, are versatile legumes that are enjoyed in various cuisines around the world, particularly in Asian cooking. When sprouted and cooked, these beans provide a delightful texture and nutritional benefits. Below is the detailed nutritional information for sprouted mung beans that have been cooked, dried, and seasoned with a touch of salt.
Ingredient Overview
Mung beans are a rich source of plant-based protein, fiber, and essential minerals. These small green beans, when sprouted, have enhanced digestibility and offer a unique, slightly nutty flavor. Cooking and drying them, followed by salting, intensifies their taste while preserving much of their nutritional profile. Sprouted mung beans are often used in salads, soups, stews, and even as a snack.
Nutritional Information per 100g
| Nutrient | Amount |
|---|---|
| Energy | 19 kcal |
| Protein | 2.03 g |
| Fat | 0.09 g |
| Saturated Fat | 0.025 g |
| Carbohydrates | 3.6 g |
| Fiber | 0.8 g |
| Sugar | 2.84 g |
| Calcium | 12 mg |
| Iron | 0.65 mg |
| Magnesium | 14 mg |
| Phosphorus | 28 mg |
| Potassium | 101 mg |
| Sodium | 246 mg |
| Zinc | 0.47 mg |
| Copper | 0.122 mg |
| Manganese | 0.14 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 11.4 mg |
| Thiamin (Vitamin B1) | 0.05 mg |
| Riboflavin (Vitamin B2) | 0.102 mg |
| Niacin (Vitamin B3) | 0.817 mg |
| Vitamin B6 | 0.054 mg |
| Folate | 29 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.07 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Mung beans are generally safe for most people to consume and are not associated with common allergens like dairy, eggs, or gluten. However, those with legume sensitivities or specific allergies to beans may want to avoid this ingredient. It’s important to note that sprouted beans may sometimes cause mild digestive discomfort in sensitive individuals.
Dietary Preferences
Sprouted mung beans are a perfect choice for a variety of dietary needs, including:
- Vegetarian and Vegan: High in plant-based protein, making them an excellent meat alternative.
- Gluten-Free: Naturally free from gluten, making them suitable for individuals with gluten sensitivities or Celiac disease.
- Low-Calorie: With only 19 kcal per 100g, they are a great addition to weight management diets.
- Low in Fat: With minimal fat content, they fit well within low-fat dietary patterns.
- High in Fiber: The fiber content aids in digestion and supports overall gut health.
Cooking Tips
Sprouted mung beans can be added to a variety of dishes, both hot and cold. They are especially popular in:
- Salads: Toss sprouted beans with fresh veggies for a crunchy, nutrient-packed salad.
- Soups & Stews: Their subtle flavor complements soups, broths, and stews.
- Stir-fries: Incorporate them into vegetable stir-fries for added texture and protein.
- Snacks: Dry roasted mung beans make a healthy snack option for those seeking a light yet satisfying bite.
If you’re planning to cook with sprouted mung beans, ensure they are well-rinsed and properly cooked to avoid any potential digestive discomfort. Drying the beans after cooking helps preserve their shelf life while retaining much of their nutritional content.
Conclusion
Sprouted mung beans, when cooked, dried, and lightly salted, make a fantastic ingredient for a range of dishes. They are packed with essential nutrients like protein, iron, magnesium, and vitamin C, while remaining low in calories and fat. Whether you’re following a vegetarian, vegan, or gluten-free diet, sprouted mung beans offer a versatile and nutritious addition to your meals. Enjoy them in salads, soups, or as a crunchy snack, and benefit from their wholesome goodness.
