Discover the Nutritional Powerhouse: 20 Delicious Sprouted Mung Bean Recipes for Healthy Eating!
Sprouted mung beans are a nutrient-dense superfood that can be used in a variety of dishes, from savory meals to sweet treats. By soaking and allowing these little legumes to sprout, you unlock an explosion of flavor and nutrition. With their high protein content, fiber-rich texture, and wealth of vitamins and minerals, sprouted mung beans are the perfect addition to your healthy eating routine.
In this article, we’ll explore 20 mouth-watering recipes that showcase the versatility and deliciousness of sprouted mung beans. From salads and stir-fries to soups, smoothies, and more, there’s something for every palate and dietary need. Whether you’re a vegetarian, vegan, or simply looking for healthy meal ideas, these recipes are sure to inspire your culinary creativity.
Spicy Sprouted Mung Bean Salad
This recipe combines the nutty flavor of sprouted mung beans with a spicy kick, perfect for a healthy and flavorful snack or light meal.
Ingredients:
– 1 cup sprouted mung beans
– 2 tablespoons olive oil
– 1 small onion, thinly sliced
– 1 jalapeño pepper, seeded and finely chopped
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lime juice
– Salt to taste
– Chopped cilantro for garnish (optional)
Instructions:
1. In a large bowl, combine the sprouted mung beans, olive oil, onion, jalapeño pepper, and garlic.
2. Mix well to combine.
3. Squeeze the lime juice over the mixture and toss to coat.
4. Season with salt to taste.
5. Garnish with chopped cilantro, if desired.
Cooking Time: 10 minutes
Sprouted Mung Bean Stir-Fry with Garlic
This recipe highlights the nutty flavor and tender texture of sprouted mung beans, perfectly balanced by the pungency of garlic. With a few simple steps, you’ll be enjoying this nutritious and flavorful stir-fry in no time!
Ingredients:
– 1 cup sprouted mung beans
– 2 cloves garlic, minced
– 1 tablespoon vegetable oil
– 1 teaspoon soy sauce (optional)
– Salt to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat the oil in a wok or large skillet over medium-high heat.
2. Add the minced garlic and stir-fry until fragrant, about 30 seconds.
3. Add the sprouted mung beans and cook, stirring frequently, for 4-5 minutes or until they’re tender but still slightly crunchy.
4. Season with soy sauce (if using) and salt to taste.
5. Garnish with chopped green onions (if desired).
6. Serve hot over rice or noodles.
Cooking Time: 10-12 minutes
Creamy Sprouted Mung Bean Hummus
Transform traditional hummus with the nutritious benefits of sprouted mung beans, adding a creamy twist to this classic dip.
Ingredients:
– 1 cup dried mung beans, sprouted and drained
– 2 cloves garlic, minced
– 1/4 cup freshly squeezed lemon juice
– 1/4 cup tahini
– 1/2 cup olive oil
– Salt and pepper to taste
– Optional: paprika or cumin for added flavor
Instructions:
1. In a blender or food processor, combine sprouted mung beans, garlic, lemon juice, tahini, and olive oil.
2. Blend until smooth and creamy, stopping to scrape down the sides as needed.
3. Season with salt and pepper to taste. Add optional paprika or cumin for extra flavor, if desired.
4. Transfer hummus to a serving bowl and garnish with paprika, parsley, or a sprinkle of sumac.
Cooking Time: 10 minutes (includes soaking and sprouting time)
Sprouted Mung Bean and Avocado Wrap
This refreshing wrap combines the nutty flavor of sprouted mung beans with the creaminess of avocado, all wrapped up in a whole wheat tortilla. A perfect blend of texture and taste for a healthy snack or lunch.
Ingredients:
– 1/2 cup sprouted mung beans
– 1 ripe avocado, mashed
– 1/4 cup chopped cilantro
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1 whole wheat tortilla
– Optional: sliced red bell peppers or cucumber for garnish
Instructions:
1. In a bowl, mix together sprouted mung beans, mashed avocado, and chopped cilantro.
2. Add lemon juice and season with salt and pepper to taste.
3. Lay the whole wheat tortilla flat and spoon the mung bean-avocado mixture onto one half of the tortilla.
4. Fold the other half over to create a half-moon shape.
5. Serve immediately, or wrap individually for up to 24 hours.
Cooking Time: None! Simply assemble and serve.
Sprouted Mung Bean Chaat
A flavorful and nutritious Indian-inspired snack, Sprouted Mung Bean Chaat is a delicious combination of sprouted mung beans, crunchy vegetables, and tangy spices.
Ingredients:
– 1 cup dried mung beans
– 2 cups water
– 1/4 teaspoon sea salt
– 1 tablespoon lemon juice
– 1/4 cup chopped cilantro
– 1/2 cup thinly sliced red onion
– 1/2 cup diced cucumber
– 1 jalapeño pepper, seeded and finely chopped
– Salt, to taste
– Chaat masala powder (optional)
Instructions:
1. Rinse the mung beans and soak them in water for at least 8 hours or overnight.
2. Drain and rinse the mung beans again. Sprout them by covering with a damp cloth and letting sit for 24-48 hours, until they reach 1/4 inch long.
3. In a bowl, mix together sprouted mung beans, lemon juice, cilantro, red onion, cucumber, and jalapeño pepper.
4. Season with salt to taste. If desired, add chaat masala powder for an extra burst of flavor.
5. Serve immediately and enjoy!
Cooking Time: 24-48 hours (depending on sprouting time)
Sprouted Mung Bean and Coconut Curry
This recipe showcases the nutritional benefits of sprouted mung beans paired with the creamy richness of coconut milk, all wrapped up in a flavorful curry. Perfect for a comforting and nutritious meal.
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 teaspoon ground cumin
– 1 teaspoon curry powder
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. In a large pan, sauté the onions, garlic, and ginger until the onions are translucent.
2. Add the sprouted mung beans, cumin, and curry powder. Cook for 2-3 minutes, stirring occasionally.
3. Pour in the coconut milk and bring to a simmer.
4. Reduce heat to low and let cook for 15-20 minutes or until the flavors have melded together and the mung beans are tender.
5. Season with salt and pepper to taste.
6. Garnish with fresh cilantro leaves and serve over rice or with naan bread.
Cooking Time: 20 minutes
Sprouted Mung Bean Pancakes
Start your day with a nutritious and delicious twist on traditional pancakes, using sprouted mung beans as the main ingredient. These protein-rich pancakes are packed with fiber, vitamins, and minerals, making them an excellent choice for a healthy breakfast or snack.
Ingredients:
– 1 cup sprouted mung beans
– 1/2 cup all-purpose flour
– 1/4 teaspoon salt
– 1 tablespoon honey or maple syrup (optional)
– 1 large egg
– 1/2 cup water
– Butter or coconut oil for greasing the pan
Instructions:
1. Rinse the sprouted mung beans and blend them with the flour, salt, and honey or maple syrup (if using) until smooth.
2. In a bowl, whisk together the egg and water.
3. Add the egg mixture to the mung bean mixture and stir until combined.
4. Heat a non-stick pan over medium heat. Grease the pan with butter or coconut oil.
5. Using 1/4 cup of the batter per pancake, cook for 2-3 minutes on each side, until golden brown.
6. Serve warm and enjoy!
Cooking Time: 8-10 minutes (4-5 pancakes)
Sprouted Mung Bean and Quinoa Bowl
A nutritious and filling bowl that combines the nutty flavor of quinoa with the creaminess of sprouted mung beans, perfect for a quick lunch or dinner.
Ingredients:
– 1 cup sprouted mung beans
– 1/2 cup cooked quinoa
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a medium pan, heat the olive oil over medium heat.
2. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Stir in the sprouted mung beans, cooked quinoa, and ground cumin.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 15-20 minutes
Sprouted Mung Bean Soup with Turmeric
This hearty soup is a perfect blend of comfort and nutrition, packed with the benefits of sprouted mung beans and the anti-inflammatory properties of turmeric. This recipe makes a great base for a quick and easy meal or can be frozen for later.
Ingredients:
– 1 cup dried mung beans, soaked overnight and sprouted for 24 hours
– 4 cups water
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground turmeric
– 1/2 teaspoon salt
– 2 tablespoons coconut oil or ghee
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. In a large pot, sauté the onions and garlic in coconut oil or ghee until softened.
2. Add the sprouted mung beans, turmeric, and salt. Pour in the water and bring to a boil.
3. Reduce heat and simmer for 20-25 minutes or until the mung beans are tender.
4. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 20-25 minutes
Sprouted Mung Bean and Spinach Smoothie
Boost your morning routine with this vibrant and nutritious smoothie, packed with the benefits of sprouted mung beans and spinach. This recipe is perfect for a quick and easy breakfast or post-workout snack.
Ingredients:
• 1/2 cup sprouted mung beans
• 2 cups fresh spinach leaves
• 1/2 banana, sliced
• 1/2 cup unsweetened almond milk
• 1 tablespoon chia seeds
• 1 teaspoon honey (optional)
• Ice cubes (as needed)
Instructions:
1. Add all the ingredients to a blender and blend until smooth.
2. Taste and adjust sweetness as desired by adding more honey.
3. Pour into a glass and serve immediately.
Cooking Time: None! Just blend and go!
Tips:
– Use fresh or frozen spinach leaves, whichever is available.
– Adjust the amount of almond milk to your desired consistency.
– You can also add other ingredients like protein powder or avocado for added nutrition.
Enjoy your delicious and nutritious Sprouted Mung Bean and Spinach Smoothie!
Sprouted Mung Bean and Tomato Stew
This hearty stew combines the nutritional benefits of sprouted mung beans with the flavor of fresh tomatoes, making it a perfect comfort food for any season.
Ingredients:
– 1 cup sprouted mung beans
– 2 medium tomatoes, diced
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– 4 cups vegetable broth
Instructions:
1. In a large pot, sauté the onion and garlic in a little water until softened.
2. Add the sprouted mung beans, diced tomatoes, cumin, smoked paprika, salt, and pepper. Stir well.
3. Pour in the vegetable broth and bring to a boil.
4. Reduce heat and simmer for 20-25 minutes or until the mung beans are tender.
5. Serve hot, garnished with fresh cilantro or parsley, if desired.
Cooking Time: 20-25 minutes
Sprouted Mung Bean and Cucumber Raita
Beat the heat with this cooling and nutritious raita recipe, perfect for a light lunch or dinner accompaniment. Sprouted mung beans add a nutty flavor and extra fiber to this classic Indian condiment.
Ingredients:
– 1/2 cup sprouted mung beans
– 1 large cucumber, peeled and grated
– 1/4 cup plain yogurt
– 1 tablespoon freshly squeezed lime juice
– Salt, to taste
– Chopped fresh cilantro, for garnish (optional)
Instructions:
1. In a blender or food processor, combine sprouted mung beans, cucumber, yogurt, and lime juice.
2. Blend until smooth and creamy, stopping to scrape down the sides as needed.
3. Season with salt to taste.
4. Refrigerate for at least 30 minutes to allow flavors to meld.
5. Garnish with chopped cilantro, if desired.
6. Serve chilled or at room temperature.
Cooking Time: 10-15 minutes (includes chilling time)
Sprouted Mung Bean and Sweet Potato Hash
A nutritious and flavorful breakfast or brunch option that combines the nutritional benefits of sprouted mung beans with the natural sweetness of roasted sweet potatoes.
Ingredients:
– 1 cup sprouted mung beans, rinsed and drained
– 2 medium sweet potatoes, peeled and cubed
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: chopped fresh herbs (such as parsley or cilantro) for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potatoes with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. In a large skillet, heat the remaining 1 tablespoon olive oil over medium-high heat. Add onion and garlic; cook until softened, about 5 minutes.
4. Add sprouted mung beans to the skillet; stir to combine with onion mixture. Cook for an additional 2-3 minutes, or until mung beans are lightly toasted.
5. Serve roasted sweet potatoes on top of the mung bean mixture. Garnish with chopped fresh herbs, if desired.
Cooking Time: Approximately 30-40 minutes
Sprouted Mung Bean and Lentil Burgers
These flavorful burgers are made with sprouted mung beans, lentils, and a blend of spices, providing a delicious and protein-rich alternative to traditional patties.
Ingredients:
– 1 cup sprouted mung beans
– 1/2 cup cooked lentils
– 1/4 cup rolled oats
– 1/4 cup finely chopped onion
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– Optional: your favorite burger toppings
Instructions:
1. In a blender or food processor, combine mung beans, lentils, oats, onion, garlic, cumin, smoked paprika, salt, and pepper.
2. Blend until the mixture is coarsely chopped, with some texture remaining.
3. Using your hands, shape the mixture into 4-6 patties, depending on desired size.
4. Heat olive oil in a non-stick skillet or grill over medium-high heat.
5. Cook patties for 4-5 minutes per side, until golden brown and crispy.
6. Serve immediately on a bun with your favorite toppings.
Cooking Time: 8-12 minutes
Sprouted Mung Bean and Carrot Slaw
This refreshing slaw combines the nutty flavor of sprouted mung beans with the sweetness of carrots, making it a perfect side dish for your next meal.
Ingredients:
– 1 cup sprouted mung beans
– 2 medium carrots, peeled and grated
– 1/4 cup apple cider vinegar
– 2 tablespoons olive oil
– 1 teaspoon honey
– Salt and pepper to taste
– Fresh cilantro leaves 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. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
6. Garnish with fresh cilantro leaves, if desired.
7. Serve chilled.
Cooking Time: 10 minutes (preparation time: 20 minutes)
Sprouted Mung Bean and Chickpea Salad
This refreshing salad combines the nutty flavor of sprouted mung beans with the creamy texture of chickpeas, all wrapped up in a zesty dressing.
Ingredients:
– 1 cup sprouted mung beans
– 1 can chickpeas (15 oz), drained and rinsed
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– 1 teaspoon apple cider vinegar
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– Chopped cilantro or scallions for garnish (optional)
Instructions:
1. In a large bowl, combine the sprouted mung beans and chickpeas.
2. In a small bowl, whisk together the olive oil, lemon juice, apple cider vinegar, salt, and black pepper to make the dressing.
3. Pour the dressing over the mung bean-chickpea mixture and toss to coat.
4. Garnish with chopped cilantro or scallions if desired.
5. Serve immediately.
Cooking Time: 10 minutes
Sprouted Mung Bean and Ginger Tea
This tea recipe combines the nutritional benefits of sprouted mung beans with the invigorating properties of ginger, creating a refreshing and rejuvenating brew perfect for any time of day.
Ingredients:
– 1/2 cup sprouted mung beans
– 1-inch piece of fresh ginger, peeled and sliced thinly
– 4 cups water
– Honey or maple syrup (optional)
Instructions:
1. Rinse the sprouted mung beans with cold water and drain well.
2. In a medium saucepan, combine the mung beans and sliced ginger.
3. Add 4 cups of water to the saucepan and bring to a boil over high heat.
4. Reduce the heat to low and simmer for 20-25 minutes or until the liquid has reduced slightly and the flavors have melded together.
5. Strain the tea into a cup using a fine-mesh sieve or cheesecloth. Discard the solids.
6. Add honey or maple syrup to taste, if desired.
7. Serve warm or at room temperature.
Cooking Time: 20-25 minutes
Sprouted Mung Bean and Basil Pesto Pasta
This vibrant pasta dish combines the nutty flavor of sprouted mung beans with the brightness of fresh basil, all tied together with a rich pesto sauce. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 8 oz. pasta of your choice
– 1 cup cooked sprouted mung beans
– 1/2 cup freshly made pesto (see note)
– 1/4 cup chopped fresh basil
– 2 tbsp olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook pasta according to package instructions. Drain and set aside.
2. In a large skillet, heat the olive oil over medium heat. Add cooked mung beans and cook for 2-3 minutes, stirring occasionally.
3. Stir in pesto sauce and chopped basil. Cook for an additional minute.
4. Combine cooked pasta with the mung bean mixture. Season with salt and pepper to taste.
5. Top with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Sprouted Mung Bean and Cashew Stir-Fry
A nutritious and flavorful stir-fry that combines the creamy texture of sprouted mung beans with the crunch of toasted cashews, perfect for a quick and easy dinner.
Ingredients:
– 1 cup sprouted mung beans
– 2 tablespoons coconut oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1/4 cup chopped fresh cilantro
– 1/4 cup toasted cashews
– Salt and pepper to taste
– Optional: 1 tablespoon soy sauce (or tamari for gluten-free)
Instructions:
1. Heat coconut oil in a large skillet or wok over medium-high heat.
2. Add sliced onion and cook until translucent, about 3 minutes.
3. Add minced garlic and cook for an additional minute.
4. Stir in sprouted mung beans, chopped cilantro, and toasted cashews. Cook for 2-3 minutes, allowing the flavors to meld together.
5. Season with salt, pepper, and optional soy sauce (or tamari).
6. Serve immediately over rice or noodles, garnished with additional cilantro if desired.
Cooking Time: 10-12 minutes
Sprouted Mung Bean and Lime Ceviche
Experience the vibrant flavors of Southeast Asia with this refreshing and healthy ceviche recipe featuring sprouted mung beans, a great source of plant-based protein. This dish is perfect for warm weather gatherings or as a light and revitalizing snack.
Ingredients:
– 1 cup sprouted mung beans
– 1/2 cup freshly squeezed lime juice
– 1/4 cup chopped cilantro
– 1/4 cup diced red onion
– 1 minced garlic clove
– Salt, to taste
– Optional: 1-2 dashes of sriracha or hot sauce (for added spice)
Instructions:
1. Rinse the sprouted mung beans and drain well.
2. In a large bowl, combine the mung beans, lime juice, cilantro, red onion, and garlic. Stir gently to combine.
3. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes or up to 2 hours to allow the flavors to meld.
4. Taste and adjust seasoning as needed. If desired, add sriracha or hot sauce for an extra kick.
5. Serve chilled, garnished with additional cilantro if desired.
Cooking Time: 30 minutes – 2 hours (depending on marinating time)
Summary
Discover the nutritional benefits of sprouted mung beans with these 20 delicious and healthy recipes. From salads to stir-fries, curries to soups, and even smoothies and snacks, there’s something for everyone. Enjoy spicy Sprouted Mung Bean Salad, creamy Hummus, or savory Stir-Fry with Garlic. Try your hand at making Pancakes, a Quinoa Bowl, or a flavorful Curry with Coconut. Or, satisfy your cravings with a Warm Soup with Turmeric, a refreshing Smoothie, or a hearty Stew with Tomato and Spinach. Explore the world of sprouted mung beans and start cooking healthy today!