Mothbeans (Vigna aconitifolia) – Mature Seeds (Raw)
Mothbeans are small, nutrient-dense legumes that belong to the Vigna genus. Often found in various cuisines across South Asia, these beans are particularly valued for their rich nutritional profile, offering a variety of essential vitamins and minerals. When consumed in their raw, mature seed form, mothbeans can be an excellent addition to a well-balanced diet, especially for those seeking a plant-based protein source. This legume is commonly used in soups, salads, and stews, or even ground into flour for baking. The following nutritional breakdown provides detailed information about their health benefits:
Nutritional Information (per 100g of raw mothbean seeds):
| Nutrient | Amount |
|---|---|
| Energy | 343 kcal |
| Protein | 22.94 g |
| Total Fat | 1.61 g |
| Saturated Fats | 0.364 g |
| Carbohydrates | 61.52 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 150 mg |
| Iron | 10.85 mg |
| Magnesium | 381 mg |
| Phosphorus | 489 mg |
| Potassium | 1191 mg |
| Sodium | 30 mg |
| Zinc | 1.92 mg |
| Copper | 0.688 mcg |
| Manganese | 1.82 mg |
| Selenium | 8.2 mcg |
| Vitamin C | 4.0 mg |
| Thiamin (Vitamin B1) | 0.562 mg |
| Riboflavin (Vitamin B2) | 0.091 mg |
| Niacin (Vitamin B3) | 2.8 mg |
| Vitamin B6 | 0.366 mg |
| Folate | 649 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Mothbeans are considered safe for most individuals; however, as with any legume, they can cause allergic reactions in sensitive individuals. Common signs of an allergic reaction to mothbeans may include swelling, itching, or digestive discomfort. It’s important to consult with a healthcare provider if you suspect any food allergies, especially to legumes, before incorporating mothbeans into your diet.
Dietary Preferences:
Mothbeans are naturally gluten-free and suitable for those following gluten-free diets. They are also an excellent source of plant-based protein, making them ideal for vegetarian and vegan diets. Moreover, mothbeans are rich in essential minerals such as magnesium, iron, and phosphorus, which support overall health, especially bone and muscle function. They contain minimal fat and sugar, making them a great option for those following low-fat or low-sugar dietary regimens.
Given their high fiber content (though raw mothbeans have no detectable fiber), they can be incorporated into weight management plans, though cooking is essential to reduce certain antinutrients that raw beans contain. Additionally, the high potassium and magnesium content of mothbeans makes them beneficial for those monitoring their heart health or seeking to maintain healthy blood pressure levels.
Cooking Tips & Advice:
While raw mothbeans are nutrient-rich, they must be cooked properly to avoid any adverse effects, as raw legumes can contain harmful compounds that inhibit digestion. To prepare mothbeans for cooking:
- Soak them overnight to soften the beans, which helps reduce cooking time.
- Cook thoroughly to neutralize antinutrients like lectins and phytates. Boil the soaked mothbeans in water for about 30–40 minutes or until they are tender.
- Add cooked mothbeans to a variety of dishes such as soups, stews, or stir-fries. They can also be ground into flour to make breads or pancakes.
To maximize the nutritional benefits, consider pairing mothbeans with vitamin C-rich vegetables, which help increase iron absorption.
Conclusion:
Mothbeans are a powerhouse of nutrition, offering an impressive array of vitamins, minerals, and plant-based protein. Incorporating them into your diet can contribute significantly to your overall health, especially for those following vegetarian or vegan diets. Be sure to cook mothbeans thoroughly to enjoy their full nutritional benefits while minimizing any risks associated with their raw state.
