Mung bean sprouts, which are often called bean sprouts, are ripe mung beans that have sprouted. They can be eaten raw or cooked. Related to the soy bean plant, they are originally from India and belong to the Faboideae family of flowering plants. Mung bean sprouts are often mislabeled and sold as soy bean sprouts. Unlike other types of beans, like the garden bean, mung beans do not contain lectin and can be eaten raw. They do not contain trisaccharides either, which means they are easy to digest and do not cause bloating or gas. Ripe mung beans sprout easily and are grayish-green or brown, cylindrically shaped beans about 2 – 5 mm in size. Thanks to their mildly sweet taste, mung beans can be used in a large variety of dishes, including soups, salads, and classic stir-fries. Mung beans are such an important part of the Indian diet that they are considered a staple food in that country.
Culinary uses:
Wikipedia:Mung bean sprouts are easier to digest than garden beans and do not cause bloating or gas. They also have a much more neutral flavor compared to garden beans. You can use mung bean sprouts, fresh pods, and dried beans in recipes. They sprout easily and are often sprouted for home use. Mung bean sprouts are often mislabeled and sold as soy bean sprouts. They are a classic in stir-fries but are also used in salads. Glass noodles are made from Mung bean flour. Mung beans are an important source of protein in the Indian diet and are considered a staple food in that country. They are used when making Dal and eaten as a snack. One popular method for preparing Mung beans as a snack is to soak the dried beans, let them dry, then fry them in oil.1
Purchasing:
Mung bean sprouts can be purchased in health food stores, organic grocery stores, Asian grocery stores, and regular grocery stores.
Making mung bean sprouts:
You will need fresh mung beans, a fine-meshed strainer, a clear bowl, a wide mouth jar, cheesecloth or other material to use as a container cover, and a rubber band.
Measure out the amount of mung beans you want to sprout. Mung beans reach around 5 to 7 times the volume of the dry beans once they sprout, so be careful not to make too much. Place the beans in a clean, clear bowl. Pour enough cold water into the bowl to immerse the beans, then let the beans soak for 12 hours.
Drain the soaked beans and place them in the jar, cover with the material, and secure with a rubber band. Two to three times a day, refill the jar with cool water, rinse and drain the beans. The sprouts must stay damp but should never lie in water because mold can grow if they are immersed.
If you have a sprouter, you can use it instead. Modern sprouters save time and ensure a steady supply of water and air to the beans.
The ideal temperature for sprouting mung beans is between 18 and 22 °C (64 and 72 °F). The germination time for mung bean sprouts is 3 – 4 days.
Nutritional information:
The nutritional value of mung beans is very similar to urad beans. Mung beans have a high protein content at 24% of their dry weight. The high lysine content makes this a valuable protein. The sprouts, which can be eaten raw, are low in calories and have a high fiber, vitamin, and folic acid content (59% carbohydrates, vitamins A, B1, B2, Niacin, C, and E. Also, potassium, phosphorus, calcium, iron, and magnesium).1
General information:
The mung bean (Vigna radiata), alternatively known as the moong bean, monggo, green gram, or mung[2] Sanskrit मुद्ग / mŪgd, is a plant species in the legume family. The mung bean is mainly cultivated in Indian Subcontinent India, Pakistan, Bangladesh, Nepal. including China, Korea, South Asia and Southeast Asia. It is used as an ingredient in both savory and sweet dishes…. The mung bean was domesticated in Persia (Iran), where its progenitor (Vigna radiata subspecies sublobata) occurs wild…. By about 3500 years ago mung beans were widely cultivated throughout India. Cultivated mung beans later spread from India to China and Southeast Asia. Archaeobotanical research at the site of Khao Sam Kaeo in southern Thailand indicates that mung beans had arrived in Thailand by at least 2200 years ago.1
Literature / Sources:
- Wikipedia. Mung bean [Internet]. Version dated 03.23.2018 [Quoted 03.29.2018]. Available from: en.wikipedia.org/wiki/Mung_bean#Bean_sprouts
Nutrient tables
The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.
Nutritional Information
|
per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Energy | 30 kcal 126 kJ | 1.5% Recommended daily allowance according to the GDA: 2000kcal |
Fat/Lipids | 0.18 g | 0.3% Recommended daily allowance according to the GDA: 70g |
Saturated Fats | 0.05 g | 0.2% Recommended daily allowance according to the GDA: 20g |
Carbohydrates (inc.dietary fiber) | 5.9 g | 2.2% Recommended daily allowance according to the GDA: 270g |
Sugars | 4.1 g | 4.6% Recommended daily allowance according to the GDA: 90g |
Fiber | 1.8 g | 7.2% Recommended daily allowance according to the GDA: 25g |
Protein/Albumin | 3.0 g | 6.1% Recommended daily allowance according to the GDA: 50g |
Cooking Salt (Na:6.0 mg) | 15 mg | 0.6% Recommended daily allowance according to the GDA: 2.4g |
Essential micronutrients with the highest proportions | per 100g | 2000 kcal | |
---|---|---|---|
Vit | Vitamin K | 33 µg | 44.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg |
Vit | Folate, as the active form of folic acid (née vitamin B9 and | 61 µg | 31.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Vit | Vitamin C (ascorbic acid) | 13 mg | 17.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Min | Copper, Cu | 0.16 mg | 16.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Prot | Tryptophan (Trp, W) | 0.04 g | 15.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Prot | Isoleucine (Ile, I) | 0.13 g | 11.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Prot | Lysine (Lys, K) | 0.17 g | 9.0% Recommended daily allowance according to the WHO-Protein-2002: 1.9 g |
Vit | Riboflavin (vitamin B2) | 0.12 mg | 9.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Min | Manganese, Mn | 0.19 mg | 9.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Prot | Threonine (Thr, T) | 0.08 g | 8.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Detailed micronutrients and daily requirement coverage per 100g
Explanations of nutrient tables in general
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Essential fatty acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.02 g | 1.0% Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g |
Linoleic acid; LA; 18:2 omega-6 | 0.04 g | < 0.1% Recommended daily allowance according to the CH-EDI-Verordnung: 10 g |
Essential amino acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Tryptophan (Trp, W) | 0.04 g | 15.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Isoleucine (Ile, I) | 0.13 g | 11.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Lysine (Lys, K) | 0.17 g | 9.0% Recommended daily allowance according to the WHO-Protein-2002: 1.9 g |
Threonine (Thr, T) | 0.08 g | 8.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Phenylalanine (Phe, F) | 0.12 g | 8.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Valine (Val, V) | 0.13 g | 8.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Leucine (Leu, L) | 0.18 g | 7.0% Recommended daily allowance according to the WHO-Protein-2002: 2.4 g |
Methionine (Met, M) | 0.03 g | 4.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Vitamins | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Vitamin K | 33 µg | 44.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg |
Folate, as the active form of folic acid (née vitamin B9 and | 61 µg | 31.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Vitamin C (ascorbic acid) | 13 mg | 17.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Riboflavin (vitamin B2) | 0.12 mg | 9.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Thiamine (vitamin B1) | 0.08 mg | 8.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg |
Pantothenic acid (vitamin B5) | 0.38 mg | 6.0% Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg |
Vitamin B6 (pyridoxine) | 0.09 mg | 6.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Niacin (née vitamin B3) | 0.75 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 16 mg |
Vitamin E, as a-TEs | 0.10 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 12 mg |
Vitamin A, as RAE | 1.0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 800 µg |
Vitamin D | 0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg |
Essential macroelements (macronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Phosphorus, P | 54 mg | 8.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Potassium, K | 149 mg | 7.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Magnesium, Mg | 21 mg | 6.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Calcium, Ca | 13 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Sodium, Na | 6.0 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Essential trace elements (micronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Copper, Cu | 0.16 mg | 16.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Manganese, Mn | 0.19 mg | 9.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Iron, Fe | 0.91 mg | 7.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg |
Zinc, Zn | 0.41 mg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 10 mg |
Selenium, Se | 0.60 µg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 55 µg |
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