Discover the Nutritional Powerhouses: 20 Delicious Sprouted Mung Bean Recipes for Healthy Eating!
Are you looking for a nutritious and flavorful way to add more plant-based goodness to your diet? Look no further than sprouted mung beans! These tiny legumes are packed with protein, fiber, vitamins, and minerals, making them an excellent addition to a healthy meal. And the best part? They’re incredibly versatile, lending themselves to a wide range of dishes from savory stir-fries to sweet treats.
In this article, we’ll explore 20 delicious sprouted mung bean recipes that are sure to satisfy your cravings and nourish your body. From spicy salads to creamy curries, these recipes showcase the incredible versatility of sprouted mung beans and offer a wealth of inspiration for healthy eating. So go ahead, get creative, and start cooking up some sprouted mung bean magic!
Spicy Sprouted Mung Bean Salad
This refreshing salad combines the nutty flavor of sprouted mung beans with a kick of heat from Korean chili flakes, perfect for a healthy and flavorful side dish or light lunch.
Ingredients:
– 1 cup sprouted mung beans
– 2 tablespoons soy sauce
– 1 tablespoon rice vinegar
– 1 teaspoon Gochugaru (Korean chili flakes)
– 1/4 cup chopped green onions
– 1/4 cup toasted sesame seeds
– Salt and pepper to taste
Instructions:
1. Rinse the sprouted mung beans and drain well.
2. In a large bowl, whisk together soy sauce, rice vinegar, and Gochugaru.
3. Add the mung beans to the bowl and toss to coat with the marinade.
4. Stir in green onions and sesame seeds.
5. Season with salt and pepper to taste.
6. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None, as this is a no-cook recipe!
Sprouted Mung Bean Stir-Fry with Garlic
This flavorful stir-fry is a nutritious and filling meal, packed with the nutritional benefits of sprouted mung beans and the pungency of garlic. Enjoy it as a main dish or side.
Ingredients:
– 1 cup sprouted mung beans
– 2 cloves garlic, minced
– 1 tablespoon vegetable oil
– 1 small onion, thinly sliced
– 1 teaspoon soy sauce (optional)
– Salt and pepper to taste
– Chopped scallions for garnish (optional)
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the minced garlic and cook for 30 seconds, until fragrant.
3. Add the sliced onion and cook for 2-3 minutes, until softened.
4. Add the sprouted mung beans and stir-fry for 2-3 minutes, until they start to brown.
5. Season with soy sauce (if using), salt, and pepper to taste.
6. Serve hot, garnished with chopped scallions if desired.
Cooking Time: 8-10 minutes
Sprouted Mung Bean and Coconut Curry
Experience the creamy and nutritious goodness of this Sprouted Mung Bean and Coconut Curry, a flavorful and healthy vegan option that’s perfect for a quick weeknight dinner.
Ingredients:
– 1 cup sprouted mung beans
– 2 medium onions, diced
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 can (14 oz) coconut milk
– 1/2 teaspoon ground cumin
– 1/2 teaspoon curry powder
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pan, heat 1 tablespoon of oil over medium heat. Add onions and cook until translucent.
2. Add garlic and ginger; sauté for 1 minute.
3. Add sprouted mung beans, coconut milk, cumin, curry powder, salt, and pepper. Stir well to combine.
4. Reduce heat to low and simmer for 20-25 minutes or until the mung beans are tender.
5. Taste and adjust seasoning as needed.
6. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 20-25 minutes
Sprouted Mung Bean Chaat with Tamarind Dressing
A flavorful and refreshing Indian-inspired snack, perfect for a quick pick-me-up or as an accompaniment to your favorite meal.
Ingredients:
– 1 cup sprouted mung beans (cooked)
– 1/2 cup tamarind paste
– 1/4 cup yogurt
– 1 tablespoon lemon juice
– 1/2 teaspoon cumin powder
– Salt, to taste
– Chopped cilantro, for garnish
Instructions:
1. In a large bowl, combine cooked sprouted mung beans and tamarind paste.
2. In a separate bowl, whisk together yogurt, lemon juice, cumin powder, and salt.
3. Pour the dressing over the mung bean mixture and toss to coat.
4. Garnish with chopped cilantro.
5. Serve immediately.
Cooking Time: 10 minutes
Sprouted Mung Bean and Quinoa Bowl
Nourish your body with this nutritious bowl filled with the wholesome goodness of sprouted mung beans, quinoa, and roasted vegetables. This recipe is perfect for a quick and easy lunch or dinner that’s packed with protein, fiber, and vitamins.
Ingredients:
– 1 cup sprouted mung beans
– 1 cup cooked quinoa
– 2 cups mixed roasted vegetables (such as broccoli, carrots, bell peppers)
– 2 tablespoons olive oil
– 1 tablespoon soy sauce
– 1 teaspoon sesame oil
– Salt and pepper to taste
– Chopped scallions and sesame seeds for garnish (optional)
Instructions:
1. Cook quinoa according to package instructions.
2. Roast mixed vegetables in the oven with olive oil, salt, and pepper until tender.
3. In a small pan, heat soy sauce and sesame oil over low heat.
4. Add sprouted mung beans to the pan and stir-fry until heated through.
5. Combine cooked quinoa, roasted vegetables, and mung bean mixture in a bowl.
6. Season with salt and pepper to taste.
7. Garnish with chopped scallions and sesame seeds if desired.
Cooking Time: 20-25 minutes
Sprouted Mung Bean Hummus
Transform your snack game with this nutritious and creamy hummus recipe, made with sprouted mung beans for an added boost of protein and fiber. Perfect as a dip for vegetables or pita chips.
Ingredients:
– 1 cup dried mung beans, soaked overnight and sprouted for 2-3 days
– 2 cloves garlic, minced
– 1/4 cup lemon juice
– 1/4 cup tahini
– 1/4 cup olive oil
– Salt, to taste
– Water, as needed
Instructions:
1. Drain and rinse the sprouted mung beans.
2. In a blender or food processor, combine the mung beans, garlic, lemon juice, tahini, and olive oil.
3. Blend until smooth, adding water as needed to achieve desired consistency.
4. Season with salt to taste.
5. Serve at room temperature, garnished with paprika or parsley if desired.
Cooking Time: 10-15 minutes
Sprouted Mung Bean and Avocado Wrap
This recipe combines the nutritional benefits of sprouted mung beans with the creaminess of avocado, all wrapped up in a delicious and easy-to-make whole grain tortilla.
Ingredients:
– 1 cup sprouted mung beans
– 1 ripe avocado, mashed
– 1/4 cup chopped fresh cilantro
– 1 tablespoon lime juice
– 1 teaspoon salt
– 1 whole grain tortilla (8-10 inches)
Instructions:
1. In a medium bowl, mix together the sprouted mung beans and salt.
2. Spread the mashed avocado on one half of the tortilla.
3. Add the cilantro and lime juice to the avocado mixture.
4. Place the sprouted mung bean mixture on top of the avocado mixture.
5. Fold the tortilla in half to enclose the filling.
6. Serve immediately, or wrap individually for a quick snack.
Cooking Time: 5 minutes
Sprouted Mung Bean Soup with Turmeric
Nourish your body and soul with this comforting and nutritious soup, perfect for a cozy evening or as a health-boosting breakfast.
Ingredients:
– 1 cup sprouted mung beans
– 2 cups water
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 1 tablespoon grated turmeric
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, combine sprouted mung beans and water. Bring to a boil, then reduce heat and simmer for 30 minutes or until the beans are tender.
2. In a blender or food processor, puree cooked mung beans with onion, garlic, turmeric, cumin, salt, and pepper until smooth.
3. Return the mixture to the pot and reheat gently over low heat.
4. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 45 minutes
Yield: 2-3 servings
Sprouted Mung Bean Pancakes
Start your day with a nutritious and delicious twist on traditional pancakes using sprouted mung beans. These pancakes are packed with protein, fiber, and vitamins, making them an excellent choice for a quick breakfast or snack.
Ingredients:
– 1 cup sprouted mung beans
– 1/2 cup rolled oats
– 1/4 cup almond flour
– 1/4 teaspoon salt
– 1 tablespoon honey or maple syrup (optional)
– 1 egg, beaten
– Water, as needed
Instructions:
1. Rinse the sprouted mung beans and blend them with the rolled oats, almond flour, and salt until smooth.
2. Add the honey or maple syrup (if using) and mix well.
3. Gradually add the beaten egg and water to form a batter of desired consistency.
4. Heat a non-stick pan or griddle over medium heat.
5. Drop the batter by 1/4 cupfuls onto the pan and cook for 2-3 minutes, until bubbles appear on the surface.
6. Flip and cook for an additional 1-2 minutes, until golden brown.
Cooking Time: 10-12 minutes
Sprouted Mung Bean and Sweet Potato Stew
A nourishing and flavorful stew that combines the nutty taste of sprouted mung beans with the natural sweetness of sweet potatoes, perfect for a comforting and healthy meal.
Ingredients:
– 1 cup sprouted mung beans
– 2 medium sweet potatoes, peeled and diced
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– Salt and pepper to taste
– 4 cups vegetable broth
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the sprouted mung beans, diced sweet potatoes, cumin, salt, and pepper. Stir to combine.
5. Pour in the vegetable broth and bring the mixture to a boil.
6. Reduce heat to low and simmer for 30-40 minutes or until the sweet potatoes are tender.
Cooking Time: 35-40 minutes
Sprouted Mung Bean and Spinach Smoothie
This refreshing smoothie combines the nutritional benefits of sprouted mung beans with the antioxidant-rich spinach, making it a perfect blend for a healthy start to your day.
Ingredients:
– 1/2 cup sprouted mung beans
– 2 cups fresh spinach leaves
– 1 banana, sliced
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– Ice cubes (optional)
Instructions:
1. Add the sprouted mung beans, spinach, and banana to a blender.
2. Pour in the almond milk and add the honey.
3. Blend on high speed until smooth and creamy.
4. Taste and adjust sweetness or consistency as needed.
5. Add ice cubes if you prefer a thicker texture.
Cooking Time: 0 minutes (blending only)
Enjoy your nutritious and delicious Sprouted Mung Bean and Spinach Smoothie!
Sprouted Mung Bean and Tomato Rice
This flavorful rice dish combines the nutty taste of sprouted mung beans with the sweetness of tomatoes, creating a nutritious and filling meal perfect for any occasion.
Ingredients:
– 1 cup uncooked white or brown rice
– 1/2 cup sprouted mung beans (cooked according to package instructions)
– 2 cups water
– 1 large tomato, diced
– 1 tablespoon olive oil
– Salt to taste
– Optional: chopped fresh cilantro for garnish
Instructions:
1. Rinse the rice in a fine-mesh strainer and cook according to package instructions.
2. In a separate pan, heat the olive oil over medium heat. Add the diced tomato and cook until softened, about 3-4 minutes.
3. Combine the cooked rice, sprouted mung beans, and tomato mixture in a large bowl.
4. Season with salt to taste.
5. Serve hot, garnished with chopped cilantro if desired.
Cooking Time: Approximately 25-30 minutes
Sprouted Mung Bean Tacos with Lime Crema
This recipe combines the nutty flavor of sprouted mung beans with the brightness of lime crema, all wrapped up in a crispy taco shell. Perfect for a healthy and flavorful meal or snack.
Ingredients:
– 1 cup sprouted mung beans
– 1/2 cup water or vegetable broth
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 6-8 corn tortillas
– Lime crema (see below)
– Optional toppings: diced tomatoes, shredded lettuce, sliced avocado
Instructions:
1. Rinse the sprouted mung beans and soak them in water or broth for at least 4 hours or overnight.
2. Preheat a non-stick skillet over medium heat. Add the olive oil, onion, and garlic. Cook until the onion is translucent.
3. Add the cumin and cook for 1 minute.
4. Drain and rinse the mung beans. Add them to the skillet and stir to combine with the onion mixture. Season with salt and pepper to taste.
5. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble the tacos by spooning the mung bean mixture onto a tortilla, then topping with lime crema (see below) and any desired toppings.
Lime Crema:
– 1 cup plain Greek yogurt
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon honey
– Salt to taste
Mix all ingredients together until smooth. Refrigerate for at least 30 minutes before serving.
Sprouted Mung Bean and Cucumber Raita
A refreshing and healthy side dish or snack, this Sprouted Mung Bean and Cucumber Raita is a perfect accompaniment to your favorite Indian dishes.
Ingredients:
– 1 cup sprouted mung beans
– 1 large cucumber, peeled and grated
– 1/2 cup plain yogurt
– 1 tablespoon lemon juice
– Salt, to taste
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. Rinse the sprouted mung beans with cold water and drain well.
2. In a bowl, combine the mung beans, grated cucumber, plain yogurt, and lemon juice.
3. Mix everything together until well combined.
4. Season with salt to taste.
5. Garnish with fresh cilantro leaves, if desired.
6. Refrigerate for at least 30 minutes to allow the flavors to meld together.
Cooking Time: 5 minutes (plus chilling time)
Sprouted Mung Bean and Chickpea Burger
This recipe combines the nutritional benefits of sprouted mung beans with the creamy texture of chickpeas, all wrapped up in a flavorful patty perfect for burgers. With minimal ingredients and easy preparation, you’ll be enjoying a healthy and delicious meal in no time.
Ingredients:
– 1 cup sprouted mung beans
– 1/2 cup cooked chickpeas
– 1/4 cup oats
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: your favorite burger toppings
Instructions:
1. In a blender or food processor, combine sprouted mung beans, chickpeas, oats, lemon juice, garlic, and cumin.
2. Blend until the mixture is well combined and slightly chunky.
3. Season with salt and pepper to taste.
4. Form into 2-3 patties, depending on desired size.
5. Cook in a non-stick skillet or grill over medium heat for about 4-5 minutes per side, until golden brown and crispy.
Cooking Time: 8-10 minutes
Sprouted Mung Bean and Carrot Slaw
This refreshing slaw is a perfect accompaniment to your favorite stir-fries, salads, or sandwiches. With the added nutritional boost of sprouted mung beans, you’ll be getting a dose of protein, fiber, and vitamins in every bite.
Ingredients:
– 1 cup sprouted mung beans
– 2 medium carrots, peeled and grated
– 1/4 cup apple cider vinegar
– 2 tablespoons olive oil
– 1 tablespoon honey
– Salt and pepper to taste
– Chopped fresh cilantro or scallions for garnish (optional)
Instructions:
1. In a large bowl, combine the sprouted mung beans and grated carrots.
2. In a small bowl, whisk together the apple cider vinegar, olive oil, and honey until well combined.
3. Pour the dressing over the mung bean-carrot mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with chopped fresh cilantro or scallions, if desired.
Cooking Time: 10-15 minutes (prep time included)
Sprouted Mung Bean and Mushroom Stir-Fry
This vibrant stir-fry combines the nutty flavor of sprouted mung beans with the earthy sweetness of mushrooms, making for a nutritious and delicious vegetarian dish.
Ingredients:
– 1 cup sprouted mung beans
– 2 cups mixed mushrooms (such as shiitake and cremini)
– 2 tablespoons vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the onion and cook until translucent, about 3-4 minutes.
3. Add the mushrooms and cook until they release their moisture and start to brown, about 5 minutes.
4. Add the garlic, sprouted mung beans, and soy sauce. Stir-fry for an additional 2-3 minutes, or until the mung beans are coated with the flavorful mixture.
5. Season with salt and pepper to taste.
6. Garnish with cilantro leaves, if desired.
Cooking Time: 15-20 minutes
Sprouted Mung Bean and Lentil Khichdi
Khichdi, a popular Indian dish, is made even more nutritious by incorporating sprouted mung beans and lentils. This recipe is perfect for a comforting and healthy meal.
Ingredients:
– 1 cup sprouted mung beans
– 1/2 cup split red lentils (masoor dal)
– 2 cups water
– 1 tablespoon ghee or oil
– Salt, to taste
– Optional: 1 small onion, finely chopped; 1 clove garlic, minced; and 1 teaspoon ground cumin
Instructions:
1. Rinse the sprouted mung beans and lentils separately. Drain well.
2. In a large pot, combine the mung beans, lentils, and water. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the mixture thickens.
3. Add ghee or oil, salt, and optional ingredients (if using). Stir well.
4. Serve hot, garnished with chopped cilantro or scallions if desired.
Cooking Time: 25 minutes
Sprouted Mung Bean and Pomegranate Salad
This refreshing salad combines the nutty flavor of sprouted mung beans with the sweet-tartness of pomegranate, perfect for a healthy and flavorful snack or light lunch.
Ingredients:
– 1 cup sprouted mung beans
– 2 cups mixed greens (such as arugula, spinach, and lettuce)
– 1/2 cup pomegranate seeds
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Rinse the sprouted mung beans and drain well.
2. In a large bowl, combine the mixed greens, pomegranate seeds, and cilantro.
3. Add the mung beans and toss gently to combine.
4. In a small bowl, whisk together lemon juice and olive oil.
5. Pour the dressing over the salad and toss to coat.
6. Season with salt and pepper to taste.
Cooking Time: 10 minutes
Sprouted Mung Bean and Coconut Ladoo
This recipe combines the nutty flavor of sprouted mung beans with the richness of coconut to create a unique and addictive sweet treat. Perfect for snacking or as a dessert, these ladoos are a great way to enjoy the health benefits of sprouted mung beans.
Ingredients:
– 1 cup sprouted mung beans
– 1/2 cup grated coconut
– 1/4 cup jaggery powder (or brown sugar)
– 1 tablespoon ghee or unsalted butter, melted
– Pinch of salt
– Cardamom powder for garnish (optional)
Instructions:
1. Soak the sprouted mung beans in water for at least 8 hours or overnight.
2. Drain and blend the mung beans with a little water to form a smooth paste.
3. In a pan, heat the ghee or butter over medium heat. Add the grated coconut and cook until lightly toasted.
4. Add the jaggery powder, salt, and blended mung bean paste to the pan. Mix well.
5. Remove from heat and let cool slightly.
6. Shape into small balls (ladoos) and garnish with cardamom powder if desired.
Cooking Time: 15-20 minutes
Summary
Discover the nutritional benefits of sprouted mung beans with these 20 delicious recipes! From salads to soups, stir-fries to wraps, and even desserts, this collection showcases the versatility and healthiness of sprouted mung beans. Try Spicy Sprouted Mung Bean Salad, Sprouted Mung Bean Stir-Fry with Garlic, or Sprouted Mung Bean and Coconut Curry for a taste of their flavor and nutritional value. Whether you’re looking to boost your protein intake, support digestive health, or simply add some variety to your meals, these recipes are sure to inspire healthy eating habits.
