Mung Beans (Mature Seeds, Cooked, Bleached, Without Salt)
Mung beans are small, green legumes that pack a powerful nutritional punch, providing an array of essential nutrients to support a balanced diet. When cooked, these tiny seeds offer a delightful texture and mild flavor that can complement a variety of dishes. They’re an excellent choice for those seeking plant-based protein, fiber, and essential minerals. Whether incorporated into soups, salads, or stews, mung beans offer a healthy addition to any meal.
Nutritional Overview
Mung beans, when cooked and bleached without salt, are a low-fat, nutrient-dense food. They are rich in plant-based protein and dietary fiber, making them a fantastic option for vegetarians, vegans, or anyone looking to boost their intake of wholesome, natural foods. With just 105 kcal per serving, they are a great choice for those looking to maintain a healthy weight without sacrificing nutritional value.
Nutritional Information Table
| Nutrient | Amount per 100g |
|---|---|
| Energy | 105 kcal |
| Protein | 7.02 g |
| Total Fat | 0.38 g |
| Saturated Fat | 0.116 g |
| Carbohydrates | 19.15 g |
| Dietary Fiber | 7.6 g |
| Sugars | 2.0 g |
| Calcium | 27 mg |
| Iron | 1.4 mg |
| Magnesium | 48 mg |
| Phosphorus | 99.0 mg |
| Potassium | 266 mg |
| Sodium | 2.0 mg |
| Zinc | 0.84 mg |
| Copper | 0.156 mcg |
| Manganese | 0.298 mg |
| Selenium | 2.5 mcg |
| Vitamin C | 1.0 mg |
| Thiamin (Vitamin B1) | 0.164 mg |
| Riboflavin (Vitamin B2) | 0.061 mg |
| Niacin (Vitamin B3) | 0.577 mg |
| Vitamin B6 | 0.067 mg |
| Folate (Vitamin B9) | 159 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.15 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Mung beans are naturally free from common allergens such as dairy, gluten, and nuts, making them an excellent choice for those with specific food sensitivities or allergies. However, individuals with legume allergies should exercise caution when consuming mung beans.
Dietary Preferences:
- Vegan: Mung beans are entirely plant-based, making them suitable for vegan diets.
- Vegetarian: A great protein source for vegetarians, providing a complete amino acid profile when combined with other plant-based foods.
- Gluten-Free: Naturally gluten-free, mung beans can be safely consumed by individuals following a gluten-free diet.
- Low Sodium: With only 2 mg of sodium per 100g, mung beans are an excellent choice for those looking to reduce their salt intake.
- High Fiber: A great source of dietary fiber, which can promote digestive health and help maintain healthy blood sugar levels.
Cooking Tips:
Mung beans can be easily incorporated into a variety of dishes. Simply rinse and cook them until tender for a nutritious base in soups, stews, curries, or stir-fries. You can also blend cooked mung beans into a puree for use in dips or spreads. If you’re looking to enhance their flavor, try cooking them with spices like cumin, coriander, turmeric, or garlic. Additionally, mung beans can be sprouted to make fresh salads or added to smoothies for a nutritious boost.
Conclusion:
Mung beans are a versatile, nutrient-packed ingredient that can be enjoyed in countless ways. Rich in plant-based protein, fiber, and essential vitamins and minerals, they make an excellent choice for anyone looking to boost their nutritional intake. Whether you’re following a vegan, vegetarian, or gluten-free diet, mung beans offer an easy and delicious way to incorporate more wholesome foods into your meals.
