per 100 grams
Carbohydrates 5.9 g
5.9%
Proteins 3 g
3%
Fats 0.2 g
0.2%
Water 90.4 g
90.4%
Fiber 1.8 grams
Trans Fats 0 ug
Ash 0.4 grams

Mung Bean Sprouts

30 Calories per 100g

, how to prepare them, and why they are nutritious

Mung Bean Sprouts: An Overview

Mung bean sprouts are small, crunchy, protein-packed sprouts that can be added to a wide range of dishes and salads. Not only do they have a delicious taste and texture, but are surprisingly nutritious. Whether you are new to sprouts or have been incorporating them into your diet for years, you’re sure to be impressed by the nutrition and versatility of mung bean sprouts.

What Are Mung Bean Sprouts?

Mung bean sprouts are simply the sprouts of mung beans, a species of legume native to India and other regions in Asia, where they have long been used in cooking. The sprouts, which look like tiny yellow packets, are chock-full of nutrition, adding a wealth of vitamins, minerals, and other compounds to meals. When the mung bean is soaked overnight, it activates the germination process and carefully monitored moisture and temperature levels result in shoots. In just a few days, these sprouts are ready-to-eat though some may remain slightly green in color, depending on their freshness.

Nutritional Benefits of Mung Bean Sprouts

Mung bean sprouts offer an impressive nutritional profile. They’re a great source of plant-based protein, containing approximately 3 g of protein per ½ cup, and are also very rich in B vitamins, including folate, thiamin, riboflavin and niacin. In addition to mineral sources such as iron and magnesium, they also contain a range of healthful compounds. These include antioxidants, anti-inflammatory agents and phytonutrients.

The high content of dietary fiber, especially soluble fiber, means that mung bean sprouts can help to regulate the body’s absorption of sugar, lowering cholesterol, and helping to regulate blood sugar levels.

How To Prepare And Cook Mung Bean Sprouts

Mung bean sprouts can be eaten raw, cooked, or lightly cooked. Raw mung bean sprouts can be added to salads or blended into smoothies. As with any raw food, it is important to ensure that the sprouts are freshly harvested and carefully washed to reduce the risk of foodborne illnesses.

Cooked mung bean sprouts can be added to stirfries or used as a base for soups and stews. They’re also a welcome addition to noodle dishes or fried rice. To prepare them, simply cook them in a pan with a little oil until they are softened but still crunchy.

Another option is to steam them (which is particularly quick and easy) as this helps to preserve their flavor and texture whilst still providing numerous nutritional benefits. To do so, simply place the sprouts in a sieve and steam them over a pot on the stove. Alternatively, they can be microwaved for a few minutes, until the desired tenderness is reached.

Mung bean sprouts are also an excellent source of nutrition when eaten as a snack. Try sprinkling them over tofu dishes or adding them to wraps.

Why Mung Bean Sprouts Are Good For You

Mung bean sprouts have been found to contain many health benefits. They are rich in antioxidants which can help neutralize free radicals in the body, combatting the effects of aging. As previously mentioned, mung bean sprouts contain dietary fiber which is essential for good digestion, a healthy heart and immune system, and stable blood pressure. The high concentration of B vitamins in mung beans provides energy and supports healthy skin, hair and eyes.

Mung bean sprouts are also considered to be a “superfood” due to their high concentrations of antioxidants, which can protect against cancer and the effects of radiation. Additionally, the sprouts contain essential fatty acids that are required for hormone balance, cell function and brain health.

Conclusion

As with all healthful foods, taking advantage of the nutritional benefits offered by mung bean sprouts means including them in the diet in a variety of ways. Preparation is simple and the versatile little sprouts can be used in virtually any dish to add color, crunchiness and a boost of nutrition. Whether you enjoy them raw, cooked or steamed, mung bean sprouts are an excellent choice for those who are looking for ways to increase the amount of plant foods in their diet.