Mung Beans – All You Need to Know | Instacart’s Guide to Groceries

What are mung beans?

Mung beans are small olive-green colored beans that belong to the legume family of the Vigna radiata species. They are also known as the green gram, moong bean, or monggo. They come from an annual crop found in temperate climates and are primarily produced for sprouting. 

Mung beans are widely cultivated in Asia and extensively used in India, China, and Southeast Asia. For general cooking use, mung beans don’t require any presoaking, and they cook very quickly, making them a versatile and easy-to-use kitchen ingredient. 

This legume is featured widely in soups, pastes, noodles, and dahls. Mung beans can be cooked whole or ground into mung bean flour which is then used in other products.

Where do mung beans originate from?

Mung beans are native to the Indian subcontinent and have been cultivated since ancient times. Archaeologists even found carbonized mung legumes in sites in India from 4,000 years ago. 

The cultivation and domesticated use of mung beans later spread to Southeast Asia and China, where they grow and thrive in direct sunlight. Archaeobotanical research suggests that mung beans arrived in Southern Thailand at least 2,200 years ago.

Their use later also spread to Africa, Australia, and the Americas, although India remains the largest producer of mung beans. 

How are mung beans grown?

Like other legumes, mung beans start out growing in a pod on a vine tree. It is then from these pods that the beans are harvested and processed into other food products.

The mung bean is a warm-season crop best grown in summer, although both spring and summer are excellent seasons to plant mung beans for cultivation. Mung beans are a quick crop and only take between 3 and 6 months to mature.

How are mung beans used or eaten?

Mung beans are a raw ingredient and can be used or eaten in several different ways. The most popular and familiar method is by sprouting mung beans into beansprouts which are then used in Asian cuisine in stir fry dishes or salads.

In plant-based meat and egg alternatives, mung beans are being used more often and gaining popularity as a plant-based protein source. 

Mung beans are also ground to make flour or starch which is then used to make sweet pastries, bread, and transparent noodles known as mung bean thread noodles or cellophane noodles. Mung bean flour is naturally gluten-free and a very versatile ingredient in both sweet and savory dishes.

What is the nutritional value of eating mung beans?

Mung beans are a nutritional powerhouse and are considered a superfood due to their high levels of protein, vitamins, and essential amino acids. 

They are rich in soluble fiber, high in protein, low in saturated fat, low in sodium, low in calories, and contain no cholesterol. And sprouted mung beans offer a nutritious bonus by containing fewer calories and even more antioxidants and essential amino acids such as leucine, valine, lysine, and arginine. 

1c (202g) of boiled mung beans contains:

• Calories: 212
• Fat: 0.8g
• Protein: 14.2g
• Carbohydrates: 38.7g
• Fiber: 15.4g
• Folate: 80% of the Reference Daily Intake (RDI)
• Manganese: 30% of the RDI
• Magnesium: 24% of the RDI
• Vitamin B1: 22% of the RDI
• Phosphorus: 20% of the RDI
• Iron: 16% of the RDI
• Copper: 16% of the RDI
• Potassium: 15% of the RDI
• Zinc: 11% of the RDI
• Vitamins B2, B3, B5, B6, and selenium

Mung beans are popular with people following vegan diets as they’re one of the best sources of plant-based protein. 

It’s important to be aware that when mung beans are consumed sprouted, their nutritional integrity changes, providing a higher level of free amino acids and antioxidants than non-sprouted mung beans. Sprouting also reduces levels of phytic acid which is an antinutrient. 

What should I look for when buying mung beans at the grocery store?

You’ll find mung beans in the bulk dried food section or the pantry section of your grocery store. Mung beans are sold dried by measure or in prepackaged bags. When buying mung beans at the grocery store, look for vibrant colored, oval-shaped, and smooth-looking mung beans, without cracks or discoloration. 

If you are looking to have your groceries delivered, you can easily shop for fresh mung beans via Instacart. After adding a product to your cart, use the “Instructions” option to notify your Instacart shopper about any preferences or specific directions on how to choose the best products. Shop for mung beans.

How to store mung beans

Whole dried mung beans can be stored in an airtight container for up to 12 months if kept in a cool, dry place, away from direct sunlight—in the pantry is ideal. In warm, tropical climates, refrigeration is recommended.

Mung bean sprouts can be refrigerated in a plastic bag or glass or plastic container for 4-6 weeks.

What can I substitute for mung beans?

Mung beans are growing in popularity due to their nutritiously dense nature and the gluten-free flour that comes from them. However, mung beans or mung bean flour aren’t always readily available everywhere, so if you need to substitute mung beans, fava beans are the best option. 

If you’re able to get them, pigeon peas or haricot beans are also great alternatives. And fava bean flour is also a perfect substitution for mung bean flour when used in baking.

Flours can be made from most types of legumes, so whatever dried bean flour you have access to will serve as a satisfactory substitute for mung bean flour. Try baking flours such as chickpea flour, pinto bean flour, or even soy flour.

Get mung beans delivered

Mung beans are so adaptable as a cooking ingredient and are an excellent protein source for plant-based diets. 

Whether you’re experimenting with making sweet mung bean cakes or using mung bean flour to create flavorful Asian pastes to use in your stir-fries, add mung beans to your shopping list and save time by ordering your groceries with Instacart.

Grab it now on Instacart:

1ST OF Mung Bean Flour (16 oz)

Kaset Mung Bean Thread Noodle (80 g)

Organic Mung Beans (25 lb)

Mung Bean Sprouts (8 oz)

Mung Bean Sprouts (8 oz)

Fava Beans (1 each)

Iced Mung Bean Cake (1 each)

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