Whenever I teach the basics of plant-based menu planning, the protein question, in many variations, always pops up. One question I was asked in frustration and will never forget up to this day is, “So do you expect me to eat mung beans everyday?”
It might seem such a silly and naïve question. C’mon, how many hundreds of varieties of beans exist out there anyway?
But it did make me think why the person would ask that question. And I realized, there I was in one of the poorest areas of a province in the Philippines, giving a cooking class about a plant-based diet, and showing foreign ingredients such as Italian seasoning, nutritional yeast flakes, soy curls, and pinto beans…I was irrelevant!
The question woke me up to the fact that these people may not have access to all these fancy “vegan” ingredients, but there was a willingness to change, and an understanding that beans are indeed a good source of protein. So the question of eating mung beans everyday was actually very smart.
Hence, I am dedicating this whole article in lifting up the humble mung bean, the basic plant-based protein source of the poor.
Origin of Mung Bean
Mung beans is actually a type of small, green legume that belongs to the same family as peas and lentils. Indians have been known to feature this bean in many of their savory and sweet dishes, and actually considered it to be “one of the most cherished foods.” In fact, the English word mung is derived from the Hindi word moong. But we Filipinos call it munggo (mooong-goh).
Why it is popular among the poor is the obvious fact that it is cheap and readily available in the market throughout the year. It is fairly easy to grow, and if you ever get tired of eating it as a bean, then you can leave it in water or soil and it will easily sprout. After two days, you can enjoy fresh mung bean sprouts by cooking it with other veggies, or even better, eating it as it is.
Benefits of Mung Bean
This humble mung bean from the east can, in fact, stand tall and proud amongst its other bean counterparts from the west. Why? Well, it is said to be a high source of manganese, potassium, magnesium, folate, copper, zinc and various B vitamins. And because of its high nutrient density, it is considered useful in defending against chronic, age-related diseases like heart diseases, cancer, diabetes and obesity. How?
In a study published from the Journal of Human and Experimental Toxicology in 2011, mung beans were found to be “highly effective at inhibiting LDL ‘bad’ cholesterol oxidation.” It regulates cholesterol levels because their antioxidants act like potent free-radical scavengers which actually reverses the damage done to blood vessels, hence lowering inflammation.
In another study published by the Chemistry Central Journal in 2014, mung beans were discovered to have the ability to fight high blood pressure. Rats were given mung bean sprout extracts for one month and showed a significant reduction in their systolic blood pressure levels. The researchers believed that this might be due to the high protein fragments found in mung beans known as peptides which help to decrease constricting of blood vessels.
Many other studies are popping up, which proves mung beans to:
- have antioxidants that fight cancer development
- help prevent or treat Type 2 Diabetes
- contain 85% of the total amino acids, and also other essential amino acids like leucine, isoleucine, and valine
- boost immunity and protects against infections and viruses
- fight obesity and help in weight loss
- help decrease PMS symptoms
Wow. All that in mung beans?!? That’s crazy, right? So, my Filipino friends, while it may be good to vary your protein source (after all, mung bean is not the only source of plant based protein available in the market), I guess eating mung beans 1-3 times per week wouldn’t be too bad either.
Recipes you can try
If you want to get started on exploring mung beans, here are 5 awesome, super yummy recipes you can try!
Mung Bean Sprouts Salad (Korean Style)
Sweet Potato and Mung Bean Cakes
Che Dau Xanh (Vietnamese Style Mung Bean Dessert)
References:
“Mung Beans Nutrition and Its Big Benefits!” http://draxe.com/mung-beans-nutrition/ Accessed June 5, 2016.
“Monggo Beans, An Alternate Source of Protein” Chesca de Larrazabal http://ecop.pbworks.com/w/page/18520704/Mongo%20bean%20sprouts%200809 Accessed June 5, 2016.
“The Mighty Mung Bean” http://www.lifeextension.com/Magazine/2014/1/The-Mighty-Mung-Bean/Page-01 Accessed June 5, 2016.
“Herbal Healer: What is Mung Bean?” http://www.nwitimes.com/niche/get-healthy/nutrition/herbal-healer-what-is-mung-bean/article_3aa1be17-83f6-59e4-9493-331a113b01d8.html Accessed June 5, 2016.
