Mung Beans (Cooked, with Salt)
Mung beans, also known as green gram, are small, green legumes commonly used in a variety of cuisines around the world. When cooked and seasoned with salt, they make for a flavorful and nutritious addition to meals. Mung beans are a rich source of protein, fiber, and essential minerals, contributing significantly to a balanced diet.
Nutritional Breakdown:
| 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 |
| Fiber | 7.6 g |
| Sugar | 2.0 g |
| Calcium | 27.0 mg |
| Iron | 1.4 mg |
| Magnesium | 48.0 mg |
| Phosphorus | 99.0 mg |
| Potassium | 266.0 mg |
| Sodium | 238.0 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 | 159.0 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 typically considered safe for most people; however, individuals with legume allergies should consult their healthcare provider before consumption. There are no major allergens like gluten or dairy in mung beans, making them a suitable choice for various dietary needs.
Dietary Preferences:
Mung beans are versatile and can be part of several dietary lifestyles, including:
- Vegan: Mung beans are plant-based and provide an excellent protein source for vegan diets.
- Vegetarian: A great option for those following a vegetarian diet, as they offer essential nutrients without animal products.
- Gluten-Free: Naturally gluten-free, mung beans are safe for those with celiac disease or gluten intolerance.
- Low-Fat: With a low-fat content, they fit well into low-fat diets.
Health Benefits:
Mung beans are an excellent source of plant-based protein, making them a valuable component of a vegetarian or vegan diet. With a high fiber content, they help promote digestive health and contribute to feelings of fullness. The potassium and magnesium in mung beans support heart health, while the iron and folate play essential roles in red blood cell production.
The antioxidants, vitamins, and minerals present in mung beans, such as manganese, zinc, and vitamin C, contribute to overall immune support and help combat oxidative stress. Their ability to stabilize blood sugar levels also makes them a favorable choice for individuals with diabetes or those looking to maintain balanced energy levels.
Culinary Tips:
Mung beans are incredibly versatile and can be used in soups, stews, salads, curries, and even desserts. They can be cooked and seasoned simply with salt, or combined with spices, herbs, and vegetables to create flavorful dishes. Their slightly sweet and nutty flavor pairs well with both savory and sweet preparations.
Conclusion:
Mung beans are a nutritious and versatile ingredient that can be included in various dishes to enhance both flavor and nutrition. With their impressive array of essential vitamins, minerals, and protein, they are an excellent addition to a healthy, balanced diet. Whether you are vegan, vegetarian, or simply looking for a wholesome food choice, mung beans offer numerous health benefits and endless culinary possibilities.
