How to germinate mung bean at home and what can be prepared from it? Mash: useful properties, contraindications, benefits and harms How long can sprouted mung be stored.

Mash is an exotic plant whose fruits are eaten as a grain crop. It is more common in Asia, while in Europe, including Russia, little is known about it. We will talk about this culture, about its properties, about the benefits and harms of mung bean, as well as how to use it at home, in this article.

What is mash

This annual agricultural plant belongs to the legume family, which is easy to guess from the appearance of its fruits and grains - mung bean seeds are round-oval in shape, bright green or green, similar to young peas or beans. The birthplace of culture is India, where it is called "mung beans", this name is now used in other countries.

Mung bean is popular not only in India, China, Korea, Japan and the countries of Southeast Asia, but also in Turkmenistan, Uzbekistan, Tajikistan, Turkey, where they are well aware of its beneficial properties. It is eaten in the form of green pods, ripe or sprouted grains, preparing dishes from them with the addition of various ingredients.

The composition and calorie content of mung bean

As with all legumes, mung beans are high in protein. In 100 g of seeds it is 23.5 g. This amount is enough to cover the daily human need for this nutrient by 30%. There are also a lot of carbohydrates, there are 46 g of them in the grain, but only 2 grams of fat. Fiber in 100 g of mung bean 11 g, water 14 g, the rest is occupied by minerals (K, Ca, Mg, Na, Ph, Fe) and vitamin compounds, especially C, E, PP and group B, which are quite a lot in this useful grain. Due to the high content of carbohydrates and protein, mung bean is a nutritious food. Calorie mung bean - 300 kcal per 100 g of product.

Benefits of mung beans for health

With the regular use of mung bean for food, minerals and vitamins necessary for the normal course of many vital processes enter the body from it. For example, potassium takes an active part in maintaining the balance of water, acids and electrolytes, in conducting nerve impulses and normalizing pressure; calcium forms bone and dental tissue, it is also involved in muscle contraction.

In addition, mung bean has other beneficial effects on the body. masha lies in the fact that they:

• strengthen immunity;
• improve memory and stimulate mental activity;
• due to the diuretic effect, they cleanse the body of toxic compounds and prevent the formation of edema;
• exhibit antioxidant properties, preserving the youth of tissues and organs;
• restore vision and prevent its decline;
• have a stabilizing effect on the hormonal background and the nervous system;
• slow down the growth of tumor cells.

Useful in all respects, mung beans are a good preventive measure that prevents diseases of the kidneys, heart and blood vessels, as well as respiratory and autoimmune diseases. Mung bean is also useful for diabetes, as it lowers blood sugar.

The benefits of germinated mung bean

In addition to whole dry mung beans, which are cooked, these beans are also eaten sprouted. The benefits of mung bean sprouts are expressed mainly in the fact that the body receives a lot of easily digestible protein and vitamins, which are formed in the process of grain germination. Together with sprouted beans, simple rather than complex carbohydrates get inside, which means that the body does not spend extra energy on their processing.

Mung bean sprouts contain more than 2 dozen useful mineral elements, which in many respects, and some almost completely satisfy the daily human need for them. According to doctors, sprouted mung bean is useful for everyone, including pregnant and lactating mothers, so it can and should even be consumed during these crucial periods of a woman's life.

How to germinate mung bean at home

Sprouting mung beans at home is very easy, even easier than cereal grains. To do this, you will only need a small container made of ceramics, glass, plastic or an enameled bowl, a piece of clean gauze or a thin towel, the mung beans themselves and clean cold water.

The process of preparing sprouted beans is also not difficult for any housewife:

1. You need to take a bowl, pour mung bean into it.
2. Soak it in warm water for about 8 hours.
3. Then drain the water, rinse the beans in cold clean water.
4. Cover the bowl with wet cheesecloth and place in a warm, bright place.
5. After about 12 hours, useful sprouts should already appear on the beans.

It is believed that mung bean sprouts are most useful if they do not exceed 2 cm in length, so it does not make sense to germinate beans for longer. You need to store the finished product in a domestic refrigerator for no more than 5 days and be sure to rinse it in water before eating. Healthy mung beans with sprouts can be eaten alone, paired with other sprouted grains, or added to salads in place of the green peas they resemble, vegetable soups, and stews and sautéed vegetable dishes.

Mash in cosmetology

The benefits of mung beans are expressed not only in the fact that they nourish the body from the inside, they can also be beneficial for the skin of the face and body. They make home remedies for cleansing and nourishing the skin.

Facial scrub

To prepare it, you must first grind the dry grains of mung bean in a coffee grinder, and if it is not available, then buy flour from these beans. Preparation technology:

• 2 tsp ground beans mixed with 2 tsp. mint or rose decoction (for thin or sensitive skin);
• 2 tsp masha mix with 2 tsp. lemon juice or honey (for oily skin);
• leave to infuse for 10-15 minutes.

Apply the mung bean scrub on the face in a circular motion, keep it on the face for 10 minutes, and then simply rinse with warm water. Apply a couple of drops of olive oil to the skin and rub into it with massaging movements.

Facial mask

To prepare this homemade cosmetic product, you need 1 tbsp. l. powdered mung bean mixed with 1 tbsp. l. sour cream and 1 tsp. olive oil. You can add 1 more drop of your favorite essential oils. Mix everything well and apply the mixture on a damp face. Leave on for 15-20 minutes, then rinse with water.

How to cook delicious mung bean

You can cook a variety of dishes from it, for example, cook porridge, stew with vegetables, cook soup with beans. These simple dishes are easy to prepare, no special skills are needed, and the process itself does not take much time.

porridge recipe

This dish is loved to cook in the East, and it is not surprising, because it is very tasty and nutritious. You will need:

• rice and mung bean - 200 g each;
• medium-sized onions and carrots - 1 pc.;
• fresh meat (beef, goat meat or lamb) - 400 g;
• vegetable oil - 50–100 ml;
• spices (, cumin) and salt;
• water - 1.5 l.

How to cook mung bean porridge:

1. Peel the vegetables, rinse and cut the carrots into cubes, and the onions into thin half rings.
2. Meat cut into small pieces.
3. Fry it in oil along with vegetables and spices and put it in a saucepan.
4. Pour beans into it, pour water and cook over low heat for 40 minutes.
5. After that, add rice and cook until the water boils completely.

You can serve mung bean porridge hot, along with fresh dill and parsley.

soup recipe

To make this vegetable soup, you will need:

1. 100–150 g mung bean;
2. 1 onion and 1 medium sized carrot;
3. 2-3 medium potatoes;
4. 200 g chicken;
5. 100 g of oil;
6. 2 tbsp. l. homemade sour cream;
7. spices and salt to taste.

Step by step description of preparation:

• Put the meat in a saucepan, cover with water and cook until half cooked.
• Then fry onions and carrots in oil.
• Add mung beans and potatoes to the meat.
• 10 minutes before the end of cooking, put onions with carrots, spices and salt, and last but not least, sour cream.
• Serve mung bean soup hot.

How is mung bean different from peas and beans?

The main advantage of mung bean is that it cooks quickly. It is not necessary to soak it, but you can put it in the pan in its usual form. And one more property of these beans is that they do not cause gas formation, so even people with problems of this kind and babies from 6 months old can eat them.

Harm of masha and contraindications for use

Mash can bring not only benefits, but also harm to the body. But this is only when used incorrectly. It should not be eaten by people who have gastrointestinal disorders, a decrease in intestinal motility, as well as intolerance to any components of the product.

How to choose and store a machine

The best mung beans are fresh, smooth, bright green. They should not have any damage and stains, they should not be dry and wrinkled. You need to store them in a dry, dark place where they can lie for 2 years without changing quality. Store ready-made mung bean dishes in the refrigerator for no more than 5 days.

Conclusion

What will be the benefits and harms of mung bean also depends on whether it was chosen, stored and prepared correctly. If everything is done right, it will become not only useful, but also a favorite dish for the whole family.

Mash, or mung beans ( Vigna radiata), are small green grains belonging to the legume family. Originally from India, mung bean later spread to China and various parts of Southeast Asia. Beans have a sweetish taste, are versatile in cooking (they are usually added to, and), and are also rich in nutrients and beneficial properties. It is important to note that sprouting changes the nutritional composition of the beans. Sprouted mung bean contains fewer calories, more amino acids and antioxidants than regular mung bean.

Sprouted mung bean has slightly different properties than regular mung bean.

What is useful sprouted mung bean

1. Mung beans are rich in vitamins and minerals. Boiled sprouts contain: manganese, magnesium, phosphorus, iron, copper, potassium, zinc, selenium and vitamins B1, B2, B3, B5, B6, B9.

2. It is one of the best sources of vegetable protein and essential amino acids. Sprouted beans have an impressive antioxidant profile and contain six times more antioxidants than regular beans.

3. In many Asian countries, mung bean soup is eaten in the heat, as it helps protect against heat stroke, thirst, and fever. But still, its use does not cancel drinking ordinary water in such cases, since staying hydrated is a key factor in preventing heat stroke.

4. High levels of so-called “bad” cholesterol (LDL) can increase the risk of heart disease. Data from 26 studies showed that consumption of about 130 g of legumes significantly reduced the level of such cholesterol in the blood.

5. Mung bean is rich in potassium, magnesium and fiber, which can lower blood pressure. High blood pressure is a serious health problem: it puts the cardiovascular system at risk. Its diseases are the leading cause of death in the world.

6. The fiber and resistant starch in mung beans aid digestion. For example, mung beans contain pectin (a type of soluble fiber), which helps keep the digestive tract running smoothly by speeding up the movement of food through the intestines. Mung bean also contains resistant starch, which works like soluble fiber to feed healthy gut bacteria. They then digest it and convert it into short chain fatty acids, specifically butyrate. This substance also aids digestion in many ways. For example, it can nourish the colon epithelium, increase intestinal immunity, and even reduce the risk of colon cancer.

7. The nutritional composition of mung bean reduces blood glucose levels. This is the main characteristic of diabetes and is associated with a number of chronic diseases. Mung bean is rich in fiber and protein, which helps slow down the release of sugar into the blood.

8. Fiber and protein suppress hunger hormones. Moreover, both substances stimulate the production of the hormones YY peptide, GLP-1 and cholecystokinin, which are responsible for the feeling of satiety.

9. The folate in mung bean helps support a healthy pregnancy. Women in position are advised to consume foods rich in folic acid. It is necessary for the optimal development of the child. Most women do not get enough folic acid, which is associated with a higher risk of birth defects in the fetus. Cooked beans and mung bean sprouts should be safe and tested.

10. Mash is a versatile and easy-to-cook product. It can be used in place of other beans in curries, salads, and soups. These beans have a sweet flavor and are often used in Asian desserts. Mash can be served sprouted either raw or boiled (best in fried dishes and curries).

Mash is a plant of the legume family, which came to us from India and has the second name "Mung Bean". The range of application of this plant is quite wide, it is used not only in cooking, but also in medicine, cosmetology, and even to stimulate mental activity. Since ancient times, people have learned to use mung bean for the treatment of various diseases and their prevention.

The composition and medicinal properties of the plant

Due to its diverse composition, mung beans are often used as a replacement for meat products in the diet of vegans, vegetarians and raw foodists.

The main medicinal properties of mung bean:

• Strengthening immunity.
• Cleansing the body of harmful substances due to the diuretic action.
• Memory improvement.
• This plant is a great help in losing weight.
• Stimulation of brain sections responsible for mental activity.
• It is an additional component in the treatment of diseases such as: asthma, arthritis, allergies.
• Improving the general condition of the body.
• It inhibits the oxidation of organic compounds, which allows you to maintain youthfulness and elasticity of the skin.
• Recovery and prevention of visual impairment.
• Normalization of kidney function.
• Contains a minimum of substances that cause flatulence.
• Normalization of hormonal background.
• Reduces cholesterol and blood sugar levels.
• Treatment and prevention of SARS, bronchitis, rhinitis, tracheitis.
• Normalization of blood pressure.
• Relief from edema.
• Slows down the growth of cancer cells.
• Prevents age-related skin changes.
• Normalizes the functioning of the nervous system.
• Quite quickly eliminates the feeling of hunger and saturates the body with useful substances.
• Helps remove free radicals from the body.
• It is an excellent prevention of cardiovascular diseases.
• Contains antimicrobial agents.

Advice! It is best to use mung bean in a germinated form, so it will saturate the body with even more useful substances and vitamins.

In mung bean seedlings, the concentration of vitamins and microelements increases. In the process of germination, the processes of splitting of nutrients occur, as a result of which they are easily absorbed by the body.

Mash germinates very quickly and easily. Sort the beans, removing unusable grains, pebbles and debris, rinse and fill with cold water overnight, rinse in the morning under running water and put in a container, cover with damp gauze, cover with a lid, leaving an air hole.

Rinse the beans periodically throughout the day and keep the gauze moist. The next morning, sprouts will sprout.

It is believed that sprouts that do not exceed 1 cm bring maximum benefit.

Store sprouts in the refrigerator for up to 5 days in a container with the lid open. Be sure to rinse your sprouts before using.

Sprouted mung bean is very tasty, juicy, tender and sweet. It tastes like fresh green peas.

Sprouts can be eaten separately by adding vegetable oil, as well as in combination with other seedlings, such as wheat, rye, buckwheat.

Add mung bean sprouts to vegetable salads. They often serve as a substitute for green peas.

You can add beans to stewed or sautéed vegetables and soups just before serving.

Cook with porridge sprouts, combining them with cereals. The biological value of porridge with germinated beans increases significantly. In addition, sprouted beans are easier and better digested and perfectly absorbed.

Mash is equally popular in India and China, but green mung beans are more commonly used in China and yellow mung beans are more common in India, although green and yellow mung are actually the same legume. The outer skin of this bean is green, but when it is removed, the light grain splits into halves and forms the so-called yellow mung bean.

In Ayurveda, mung bean cleanses the body and gives strength, which is why it is recommended to many patients suffering from asthma, allergies, overweight arthritis and other diseases resulting from excess toxins.

Yellow mung bean, strongly boiled and seasoned with spices that stimulate digestion, is suitable, according to Indian doctors, even for old people and children.

From the point of view of classical Chinese medicine, mung bean sprouts contain the beginning of yin, that is, they are a cooling food, therefore they are suitable for a summer diet, and they should be included in the menu of patients suffering from an excess of internal heat - for example, from hot flashes during menopause or from hypertension .

Mung bean sprouts cool the body, purify the skin and reduce pressure, as well as help with pain in the lower back, if these pains are caused by a lack of yin in the kidneys. In addition, Chinese medicine, like Ayurveda, uses mung bean to detoxify the body.

1. It should be borne in mind that the mass of seedlings will increase by about 3-4 times the mass of dry grains, and therefore take the number of mung beans you need. I usually take half a cup.
2. Rinse thoroughly. Remove damaged seeds.
3. Then transfer to a jar or other glass or ceramic dish. Soak so that there is 2-3 times more water than the seeds themselves (for 1 cup of mung bean - 2-3 cups of water). Stir the seeds for better contact with water. Leave the mung bean for 8-12 hours. If, after soaking, you find that some of the seeds remain hard, as before soaking, then they must be removed. Hard seeds are easy to spot, as they are smaller than water-swollen seeds.
4. After soaking, drain water thoroughly. The water in which the mung bean was soaked contains nutrients, so it can be used, for example, for watering flowers. Then rinse the seeds. Place the seed dish out of direct sunlight at room temperature. Normal room temperature is the optimum temperature between flushes.
5. Again, fill the mung with water, but so that the water is not higher than the outermost layer of seeds. Usually in a day the mash is ready
6. If you need to germinate more sprouts, then every 8-12 hours repeat steps 4-5

You can remove green skins from sprouted mung beans by rinsing them with running water in a large saucepan or bowl, the skins will float and can be drained. After the final rinse, it is better to dry the sprouts a little if we are going to store them in the refrigerator for a long time. Sprouted mung bean can be stored in the refrigerator for up to 2-4 weeks by moving the sprouts to a food container or jar.

Before cooking, sort the beans, remove hardened grains, pebbles and other debris and be sure to fill with water, leave overnight.

When cooking mung beans, skim off the foam and peel that floats to the surface. The beans need to be boiled until they are soft. It tastes even better if it is simmered for a long time. Boiled mung bean strengthens and improves digestion, strengthens the body after illness, and is very useful for the elderly.

Mash goes well with vegetables, herbs, cereals, rice, tart fruits, spices: turmeric, coriander, curry, black pepper, cumin, ginger and other spices.

Mash is used to make soups with vegetables, as well as to prepare the classic Indian dish Kichri (Kichari, Kichadi) mixed with rice and spices.

Recipes

Due to the large list of medicinal properties, mung bean is often used in cooking and amazingly delicious first and second courses are prepared from it. This article contains 3 of the most common and nutritious mung bean recipes:

Chowder preparation

1. Fry finely chopped onions and carrots in a pan with the addition of vegetable oil.
2. Add peeled tomatoes to the pan.
3. Pour the frying into a three-liter saucepan, filled to the brim with water.
4. After boiling, pour mung bean into the pan and cook for about half an hour.
5. Add seasonings to your taste. Traditionally, salt, black pepper, garlic and herbs are added as seasoning.
6. Before serving, finely chopped mint is added to each plate.

Cooking kichari

1. Soak mung beans for 120 minutes before cooking.
2. In a frying pan greased with sunflower or olive oil, add cumin.
3. After a minute, add finely chopped onions and carrots to the cumin.
4. When the onion has a slightly golden hue, you need to add turmeric, garlic and cardamom to the pan and after a couple of minutes add rice.
5. After 3 minutes, add water to the kitchari and salt.
6. Cook over low heat for half an hour, stirring every 5-7 minutes.

making a pie

1. In a deep saucepan, fry finely chopped onions and carrots. With the addition of sunflower or olive oil.
2. Then add garlic to the saucepan and fry for about a minute.
3. After that, the washed mung bean is also added to the saucepan, poured with water and boiled for 40 minutes over medium heat.
4. Ready beans are mixed with grated cheese.
5. While the filling is cooling, roll out the puff pastry and place on a baking sheet.
6. Next, carefully lay out the filling and wrap the edges of the dough.
7. Before you put the cake in the oven, it must be greased with yolk.
8. The pie is prepared for about 20-30 minutes in the oven, heated to 180 degrees.

Mash is an excellent food for those who decide to stick to a proper and varied diet. Mung beans are added to their diet by raw foodists, vegetarians, athletes, vegans, people who are contraindicated in eating meat in connection with the treatment of various diseases.

And also mung bean is a great addition to dishes during fasting. This useful plant can and should be used by people of all ages, it is shown to the elderly, adults, young people, and even children.

However, despite the wide range of useful properties, mung beans have some contraindications to their use:

• Pregnancy.
• Metabolic disease.
• breastfeeding period.
• Increased gas content in the intestines.
• Allergy to components contained in mung bean.
• Slow intestinal peristalsis.

When using mung bean, remember that an overdose can lead to various ailments of the human body, therefore, for medicinal purposes, beans should be taken in moderation and after prior consultation with a specialist.

Mash gives harmony

So, now we will talk about the most delicious - about the rapid weight loss and fat burning. Mash is the most valuable low-calorie product, which at the same time gives the body a lot of clean energy. It is called "complex carbohydrates" - as mentioned above, the body spends energy from fat reserves to process them.

It is known that by consuming mung beans regularly, you can lose 3-5 kg ​​per month (of course, following a daily diet of 1600-1800 kcal). Mash is also distinguished by a large number of valuable trace elements. And the most valuable of them all is phosphorus. It strengthens memory, promotes better memorization of information.

It also strengthens bone tissue and helps reduce nervous tension. Another tool for slimness is fiber, which helps cleanse the intestines of toxins and toxins, and improve overall digestion.

But it is known that weight loss will be much more effective if all problems with digestion are solved. Another weight loss bonus of mung bean is the presence of a huge amount of vegetable protein. It helps to improve metabolism, as well as increase the presence of muscle tissue in the body and reduce the amount of fat.

Mash can be cooked in different ways, but all experts say one thing: before proceeding directly to cooking, you should hold the mung bean in cold water overnight. To prepare a diet soup, the mung beans should be soaked for about 12 hours.

For stewing and cooking with lean meat - for 10 hours. If the grains of mung bean are very young, then you can soak them for an hour or two, no more. For salads and side dishes - for 6-7 hours.

In general, if you want the cereal to have a particularly delicate and delicate taste, you need to leave it soaked in cold, almost ice-cold water overnight. Many mung bean recipes include in their list.

To make an appetizing dietary mung bean risotto, you need to take one glass of cereal, 1 large carrot, half an onion (but you can take a leek instead, about 70 g), 200 g of minced veal. You will also need paprika (to taste), 1/2 cup basmati rice, or jasmine.

Mung bean is pre-soaked for about 3 hours, so that it becomes softer later. Minced meat is fried in a Teflon pan with a minimal addition of olive oil, grated carrots, blanched onions are added there, paprika is poured with water.

After 10 minutes of stewing, they put mung beans cooked with rice until they are almost ready (they should creak on their teeth).

At the end of cooking dietary risotto, add sea salt and your favorite seasonings. The most suitable would be tarragon. Sprouted mung bean sprouts are good to use in various salads.

If you add to them pieces of fresh fruit (apples, persimmons, Chinese pears), some chopped walnuts and grated carrots, and pour lemon juice on top, you get a wonderful spring salad for weight loss.

Mash is also good to use in puff pastries (sometimes you can slightly dilute the diet with safe pastries). The dough is taken ready-made, and the mung bean filling is made along with rice and spices, although you can add nuts and honey instead of salt and spices.

Mash is good not only in the form of cereals! This useful product, whose healing properties have not yet been fully evaluated, is able to heal the entire body, saturate it with vitamins, and also speed up metabolism.

Be sure to try these delicious and easy-to-cook mung bean dishes. Mung beans will not only be a hearty lunch or dinner, but will also bring a lot of benefits to your body and will be an excellent prevention of various diseases.

However, do not forget that you should not overuse legumes in your diet, as this can cause problems with the gastrointestinal tract and increase gas production.

Landing and care

Mash is a plant of a tropical and subtropical climate, therefore it needs high air temperature (optimum - 30-35 ° C) throughout the growing season. However, cold-resistant varieties can be successfully grown in more northern areas.
In cold summer conditions, the formation of productive beans on the plant is somewhat reduced.

Prefers light soil, permeable, with a neutral reaction.

The beds are placed in sunny, well-heated areas.

Picky about soil and air moisture, especially during seed germination, flowering and pod formation. But it does not withstand excessive waterlogging and stagnant water.
In drought conditions, regular watering is necessary, otherwise the flower buds begin to fall off. As a result, the yield decreases.

Sowing is carried out when the soil warms up to at least 15 ° C and the threat of return frosts has passed. The seeding depth is 3-4 cm, the distance between plants in a row is 15-20 cm, the row spacing is 45-70 cm.

Shoots appear in 10-12 days.

Harvesting

Collect beans selectively in several steps. Ripened beans become dense and crack, the grains spill out onto the ground.
Collection is carried out in the morning, and in cloudy weather - during the day.
The beans are dried and threshed.

Mash is very easy to germinate, but eating it is very useful. It is a rich source of vegetable protein (20%-40%), amino acids, slowly digestible carbohydrates that supply the body with glucose for better brain function, fats, vitamin C, B vitamins, provitamin A. Mash is one of the main sources of protein in the Ayurvedic system nutrition. Unlike, mung bean does not provoke gas or bloating.

For sprouting, it is best to take a glass jar, keep in mind that mung bean will increase in volume by about 4-5 times, so take a larger container. First, the mung bean should be thoroughly washed in warm water, then pour water: 4 cups of water per 1 cup of mung bean, and leave for 10-12 hours. During this time, the mung bean will swell and millimeter seedlings will appear.

Rinse the mung bean again with warm running water, leave it moist in the jar, but without adding water, cover the jar with a damp cloth. After 12 hours, you can already cook, although if the sprouts are small for your taste, repeat the washing and leave for another 8-10 hours.

You can remove green skins from sprouted mung beans by rinsing them with running water in a large saucepan or bowl, the skins will float and can be drained. But I do not do this for many reasons, for example: natural vegetable fiber is a great helper for our digestion.

Sprouted mung beans can be eaten or cooked raw just like sprouted wheat, they are crunchy and quite tasty. But if you want a traditional soft Korean salad, then you need to bring the mung bean to a boil and cook over low heat for 7-8 minutes.

After that, fill the mung with sauce:

• 4 tbsp. tablespoons lemon juice or apple cider vinegar
• 4 tbsp. tablespoons of vegetable oil (olive or sunflower),
• 2 tbsp. spoons of sesame oil,
• 1 st. a spoonful of soy sauce
• 1 st. tablespoon cilantro seeds (dried spice)
• 1/2 tsp. tablespoons of salt and black pepper.

Mix well, press down the salad with a plate and put a press on it, leave for 12 hours. Ready!

Such mung can not only be served as an independent salad, but also used. Sprouted and pickled can be stored for several days (up to a week) in.

Mash is a legume grown in India. Its fruits look like green peas. They are extremely beneficial for health. In India and other countries, mung or, as it is also called, mung, is popular and widely used in cooking. These beans are sprouted to further increase the amount of nutrients. Why sprouted beans are useful, "Popular about health" will tell. Recipes for their preparation will also be presented to the attention of readers.

The benefits of germinated mung bean

The fruits of mung bean are high in calories, but if they are sprouted, their calorie content is reduced by more than 10 times, therefore, in this form, this culture is useful for people seeking to find ideal body shapes.

Attention! The calorie content of sprouted mung fruit is 30 kcal per 100 grams of product!

Mash is a source of vitamins, micro and macro elements and amino acids. 18 amino acids were found in the composition of beans, and many of them are not synthesized in the human body, they can only be obtained from the outside, with food.

vitamins in beans:

* WITH;
* group B (B1, B2, B5, B6, folic acid);
* A;
* E;
* TO;
* choline.

Mash contains many trace elements. Among them are magnesium, manganese, zinc, sodium, iron, copper, selenium and others.

Thanks to its rich composition, sprouted mung bean is extremely beneficial for health. These beans are of particular value for the cardiovascular system. For those who use this product, the vascular walls are strengthened, blood pressure normalizes, and the risk of stroke and heart attack is reduced several times.

Mash is also useful for diabetics, because if you include it in the diet, the level of glucose in the blood decreases. This product has a beneficial effect on the retina, so people with vision problems improve it a little. Mash is also good for the brain. Older people should eat these beans to improve brain activity and memory.

Mung is worth eating for middle-aged women, as it helps to normalize the balance of hormones. This product is especially useful during menopause. Sprouted mung bean strengthens the immune system, removes toxins and excess fluid from the body, improves the condition of the skin.

Harm from masha

Mash can only be harmful if the person is allergic to the vegetable protein. Beans contain more than 23% protein, so you should not eat them in any form if you have ever had an allergy to a similar product.

Also, mung should not be included in the menu for people who have impaired bowel function, especially if bloating often occurs, because the beans contribute to gas formation.

Attention! Unsprouted mung bean is high-calorie, it is harmful to obese people.

How to germinate mash?

Dried beans are sorted, washed well in several waters and soaked for at least 10-12 hours. After that, the peas are placed on wet gauze, covered with the same material on top. It takes a little more than a day for sprouts to hatch from the beans. The most valuable are those beans whose sprouts do not exceed 1 cm in length. They can be eaten just like that or used for cooking. Sprouted mung bean is very well absorbed in the body. And its taste is somewhat similar to young green peas.

cooking recipes

Sprouted mung beans are healthier when fresh, when they have not been cooked, so they are worth adding to vegetable salads or those that usually use green peas, such as the traditional Olivier.
After sprouting, mung can be added to soups. But it is advisable to do this at the final stage of cooking in order to preserve the beneficial properties of the beans as much as possible.

vegetable vitamin soup recipe

Ingredients: sprouted mung bean - 150 g, Brussels sprouts - 100 g, potatoes - 300 g, 2 medium-sized carrots, 1 onion, vegetable oil, salt to taste, rice - 20 g, water - 2 liters, any greens in abundance.

We clean and wash vegetables. We cut the potatoes in the usual way. Chop the carrots into thin strips, and the onions into small cubes. We put a pot of water on the stove, add salt to taste. When the water boils, we send rice into it, after washing it. When the grits become a little softer, add the potatoes and Brussels sprouts to the pan.

Fry sliced ​​onions and carrots in a pan, add frying to the soup. When the potatoes are almost cooked, we send the mung beans to the pan, and then the finely chopped greens. If you like, you can add some spices - pepper for spiciness and aroma or spices, for example, a bay leaf.

If you are not yet familiar with the Indian legume called mung bean, be sure to correct the situation. In its germinated form, it is extremely useful.