Vegan Sprouted Mung Bean Recipes: 10 Nutritious Dishes

Vegan Sprouted Mung Bean Recipes

Sprouted mung beans are packed with nutrients and have been a popular ingredient in many traditional cuisines for centuries. They are easy to sprout at home and offer a variety of health benefits, including improved digestion and a boost to the immune system. In this post, we will explore the benefits of sprouted mung beans and share 10 delicious Sprouted Mung Bean recipe ideas to incorporate into your diet.

 How to sprout mung beans at home

Sprouting mung beans at home is easy and requires minimal effort. Start by soaking the beans in water for at least 6 hours. Drain the water and rinse the beans thoroughly. Place the soaked beans in a jar with a mesh lid and place it in a warm, dark place. Rinse the beans twice a day for 2-5 days until they sprout. Once the beans have sprouted, rinse them thoroughly and store them in the refrigerator. Sprouted mung beans are an excellent source of nutrition and can be used in a variety of recipes.

Tips for successful sprouting

Here are some tips for successful sprouting:

1. Use a sprouting jar or a colander: These tools make it easier to soak, drain, and rinse the beans. A sprouting jar is specifically designed for sprouting and has a mesh lid that allows water to drain out easily. A colander is also a good option and can be covered with a cheesecloth to prevent the beans from falling through.
2. Use clean water: Make sure to use clean, filtered water to soak and rinse the beans.
3. Soak the beans for the recommended time: Mung beans typically need to be soaked for 8-12 hours. Make sure to follow the recommended soaking time for the specific type of beans you are using.
4. Rinse the beans regularly: Rinse the beans 2-3 times a day to keep them moist and prevent them from spoiling.
5. Keep the beans in a warm, dark place: Mung beans sprout best in a warm, dark place. You can place the sprouting jar or colander in a dark cupboard or cover it with a towel.

By following these tips, you can ensure successful sprouting of mung beans at home.

Nutritional benefits of sprouted mung beans

Sprouted mung beans are a nutritional powerhouse that offers many health benefits. They are high in protein, fiber, and many vitamins and minerals. The sprouting process increases the nutrient density of mung beans and makes them more easily digestible.

Sprouted mung beans are a great source of plant-based protein, making them a popular choice for vegetarians and vegans. They are also rich in dietary fiber, which promotes healthy digestion and helps regulate blood sugar levels. In addition, they are a good source of vitamins and minerals, including vitamin C, folate, iron, and potassium.

Sprouted mung beans are also low in calories and fat, making them a great addition to a healthy diet. They are versatile and can be added to salads, soups, stir-fries, and many other dishes to boost their nutritional value.

Here are some examples of how sprouted mung beans can contribute to a healthy diet:

• High in fiber, which aids in digestion and helps you feel full for longer.
• Low in calories, making them a great option for weight loss.
• Rich in vitamins and minerals, including vitamin C, iron, and potassium.
• Can help regulate blood sugar levels due to their low glycemic index.
• Contains antioxidants that can help reduce inflammation in the body.
• Can improve heart health by lowering cholesterol levels.

10 Delicious Vegan Sprouted Mung Bean Recipes

Now that you know the benefits of sprouted mung beans and how to sprout them at home, it’s time to put those nutrient-packed legumes to good use! Here are ten delicious and nutritious recipes that feature sprouted mung beans as the star ingredient. From salads to soups to curries, these recipes will not only satisfy your taste buds but also support your overall health and well-being.

Recipe 1: Sprouted Mung Bean Salad with Avocado and Tomato

Here’s a recipe for a delicious sprouted mung bean salad with avocado and tomato. It’s a refreshing and nutrient-packed meal that’s perfect for any time of day. To make this salad, you’ll need the following ingredients:

• 1 cup of sprouted mung beans
• 1 ripe avocado, diced
• 1 large tomato, diced
• 1 small red onion, diced
• 1/4 cup of chopped fresh cilantro
• 1/4 cup of chopped fresh mint
• 2 tablespoons of olive oil
• 1 tablespoon of fresh lime juice
• Salt and black pepper to taste

To prepare the salad, follow these instructions:

1. Rinse the sprouted mung beans and drain them thoroughly.
2. In a large mixing bowl, combine the sprouted mung beans, diced avocado, diced tomato, diced red onion, chopped cilantro, and chopped mint.
3. In a small mixing bowl, whisk together the olive oil, fresh lime juice, salt, and black pepper.
4. Pour the dressing over the salad and toss gently to combine.
5. Serve immediately and enjoy!

Recipe 2: Sprouted Mung Bean Curry with Coconut Milk

Sprouted Mung Bean Curry with Coconut Milk Recipe:

Ingredients:

• 1 cup sprouted mung beans
• 1 onion, chopped
• 1 tomato, chopped
• 1 tbsp ginger, minced
• 1 tbsp garlic, minced
• 1 tsp cumin seeds
• 1 tsp coriander powder
• 1/2 tsp turmeric powder
• 1/2 tsp red chili powder
• 1 cup coconut milk
• 1 tbsp oil
• Salt to taste
• Cilantro for garnish

Instructions:

1. Heat oil in a pan over medium heat.
2. Add cumin seeds and let them crackle.
3. Add chopped onions and sauté until they turn translucent.
4. Add minced ginger and garlic, and sauté for a minute.
5. Add chopped tomatoes and cook until they become soft and mushy.
6. Add turmeric powder, coriander powder, and red chili powder. Mix well and cook for a minute.
7. Add sprouted mung beans and salt to taste. Mix well and cook for a few minutes.
8. Add coconut milk and bring the mixture to a boil.
9. Reduce the heat to low and let the curry simmer for 10-15 minutes or until the sprouted mung beans are cooked.
10. Garnish with cilantro and serve hot with rice or bread.

Enjoy the delicious and healthy sprouted mung bean curry with coconut milk!

Recipe 3: Sprouted Mung Bean Stir-Fry with Vegetables

Sprouted Mung Bean Stir-Fry with Vegetables Recipe

Ingredients:

• 1 cup sprouted mung beans
• 1 tablespoon oil (preferably sesame or coconut oil)
• 1 small onion, sliced
• 2 cloves garlic, minced
• 1 small carrot, sliced
• 1 small bell pepper, sliced
• 1 cup broccoli florets
• 1 tablespoon soy sauce
• 1 teaspoon honey
• 1 teaspoon cornstarch
• Salt and pepper to taste
• Sesame seeds for garnish

Instructions:

1. In a wok or large frying pan, heat the oil over medium-high heat.
2. Add the sliced onion and minced garlic, and sauté for 1-2 minutes until the onion is translucent.
3. Add the sliced carrot, bell pepper, and broccoli florets to the pan and stir-fry for 3-4 minutes, until the vegetables are slightly tender.
4. Add the sprouted mung beans to the pan and stir-fry for another 2-3 minutes, until the beans are slightly tender but still crisp.
5. In a small bowl, whisk together the soy sauce, honey, and cornstarch. Pour this mixture over the stir-fry and stir to combine.
6. Season the stir-fry with salt and pepper to taste.
7. Remove the stir-fry from the heat and transfer to a serving dish.
8. Garnish the stir-fry with sesame seeds and serve hot with rice or noodles.

This sprouted mung bean stir-fry is a healthy and delicious way to enjoy the nutritious benefits of mung beans. The vegetables add color, texture, and flavor to the dish, while the sauce provides a sweet and savory flavor that ties everything together. Try experimenting with different vegetables and spices to create your own unique stir-fry recipe!

Recipe 4: Sprouted Mung Bean Soup with Spinach and Ginger

Sprouted Mung Bean Soup with Spinach and Ginger Recipe

Ingredients:

• 1 cup sprouted mung beans
• 4 cups vegetable broth
• 2 cups fresh spinach leaves, chopped
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon grated ginger
• 1 tablespoon olive oil
• 1 teaspoon cumin powder
• Salt and pepper to taste

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook for 2-3 minutes, until softened.
2. Add the minced garlic, grated ginger, and cumin powder to the pot. Cook for another 2-3 minutes, until fragrant.
3. Add the sprouted mung beans and vegetable broth to the pot. Bring to a boil, then reduce heat and simmer for 15-20 minutes, until the mung beans are tender.
4. Add the chopped spinach leaves to the pot and simmer for another 2-3 minutes, until the spinach is wilted.
5. Remove the pot from heat and let it cool slightly. Use an immersion blender or transfer the soup to a blender to puree until smooth.
6. Season the soup with salt and pepper to taste.
7. Serve hot, garnished with chopped fresh herbs if desired.

This sprouted mung bean soup is packed with nutrients and makes for a warming and comforting meal. The sprouted mung beans add a nice texture and protein boost, while the spinach and ginger provide a dose of vitamins and antioxidants. This recipe is also vegan and gluten-free.

Recipe 5: Sprouted Mung Bean Burger Patties

Sprouted Mung Bean Burger Patties Recipe

Ingredients:

• 1 cup of sprouted mung beans
• 1/2 cup of grated carrots
• 1/4 cup of finely chopped onion
• 1/4 cup of chopped cilantro
• 2 cloves of garlic, minced
• 1 tsp of cumin powder
• 1/2 tsp of coriander powder
• 1/2 tsp of red chili powder
• Salt to taste
• 2 tbsp of chickpea flour
• 2 tbsp of olive oil

Instructions:

1. In a mixing bowl, combine sprouted mung beans, grated carrots, chopped onion, cilantro, minced garlic, cumin powder, coriander powder, red chili powder, and salt. Mix well.
2. Add chickpea flour to the mixture and mix well. You should be able to form patties without the mixture falling apart.
3. Form the mixture into 6 equal-sized patties.
4. Heat olive oil in a pan over medium heat.
5. Add the patties to the pan and cook for 5-6 minutes on each side, until golden brown.
6. Serve the patties on a bun with your favorite toppings, such as avocado, lettuce, tomato, and onion.

Tip: You can also bake the patties in the oven at 375°F for 15-20 minutes instead of frying them in the pan.

Recipe 6: Sprouted Mung Bean Hummus

Sprouted Mung Bean Hummus Recipe:

Ingredients:

• 1 cup of sprouted mung beans
• 1/4 cup tahini paste
• 3 tablespoons lemon juice
• 2 cloves of garlic, minced
• 2 tablespoons olive oil
• Salt to taste
• 2-4 tablespoons of water

Instructions:

1. Rinse the sprouted mung beans and drain well.
2. In a food processor, blend the sprouted mung beans, tahini paste, lemon juice, and minced garlic.
3. While blending, slowly add in the olive oil until the mixture becomes smooth.
4. If the mixture is too thick, add 2-4 tablespoons of water until the desired consistency is reached.
5. Add salt to taste and blend again.
6. Serve with your favorite vegetables, crackers, or pita bread.

Enjoy your homemade sprouted mung bean hummus as a healthy snack or party appetizer!

Recipe 7: Sprouted Mung Bean Pancakes

Sprouted Mung Bean Pancakes Recipe:

Ingredients:

• 1 cup sprouted mung beans
• 1/4 cup rice flour
• 1/4 cup all-purpose flour
• 1/4 tsp salt
• 1/4 tsp cumin powder
• 1/4 tsp coriander powder
• 1/4 tsp red chili powder
• 1/4 tsp turmeric powder
• 1/4 cup finely chopped onion
• 1/4 cup finely chopped tomatoes
• 1 green chili, finely chopped
• 2 tbsp chopped coriander leaves
• Water, as needed
• Oil, for cooking

Instructions:

1. In a blender, grind the sprouted mung beans into a smooth paste, adding water as needed to get a pancake batter consistency.
2. In a mixing bowl, combine the mung bean paste with rice flour, all-purpose flour, salt, cumin powder, coriander powder, red chili powder, and turmeric powder. Mix well.
3. Add chopped onions, tomatoes, green chili, and coriander leaves to the batter and mix well.
4. Heat a non-stick skillet or griddle over medium heat. Add a few drops of oil and spread it all over the skillet.
5. Pour a ladleful of batter onto the skillet and spread it in a circular motion to form a pancake. Cook for 1-2 minutes or until the bottom turns golden brown.
6. Flip the pancake over and cook for another minute until golden brown.
7. Repeat the process with the remaining batter, adding more oil as needed.
8. Serve the sprouted mung bean pancakes hot with chutney or sauce of your choice.

Enjoy your healthy and delicious sprouted mung bean pancakes!

Recipe 8: Sprouted Mung Bean and Vegetable Soup

Sprouted Mung Bean and Vegetable Soup Recipe:

Ingredients:

• 1 cup sprouted mung beans
• 2 cups chopped mixed vegetables (carrots, celery, onion, bell pepper, zucchini)
• 4 cups vegetable broth
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• Salt and pepper to taste
• Chopped fresh cilantro, for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat.
2. Add garlic and cook until fragrant, about 30 seconds.
3. Add chopped mixed vegetables and cook until tender, stirring occasionally, for about 5-7 minutes.
4. Add cumin, turmeric, salt, and pepper. Cook for another minute.
5. Add sprouted mung beans and vegetable broth. Bring to a boil, then reduce heat to a simmer.
6. Cover and simmer for about 20-25 minutes, or until mung beans are tender.
7. Taste and adjust seasonings as needed.
8. Serve hot, garnished with chopped fresh cilantro.

Notes:

• You can use any vegetables you have on hand or prefer.
• If you don’t have vegetable broth, you can use water or chicken broth instead.

Recipe 9: Sprouted Mung Bean Tacos

Sprouted Mung Bean Tacos Recipe

Ingredients:

• 1 cup sprouted mung beans
• 1 red onion, chopped
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1/2 tsp cumin powder
• 1/2 tsp smoked paprika
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• Salt and pepper, to taste
• 8 taco shells
• Optional toppings: avocado, salsa, shredded cheese, cilantro

Instructions:

1. Heat a skillet over medium-high heat and add a drizzle of oil. Add the chopped red onion and sauté for 2-3 minutes until softened.
2. Add the chopped bell peppers to the skillet and sauté for another 2-3 minutes.
3. Add the sprouted mung beans to the skillet and stir to combine with the onions and peppers.
4. Add the cumin powder, smoked paprika, garlic powder, onion powder, salt, and pepper to the skillet and stir well to combine.
5. Cook for another 5-7 minutes until the mung beans are heated through and the vegetables are slightly charred.
6. Heat the taco shells in the oven or on the stovetop according to the package instructions.
7. Assemble the tacos by spooning the mung bean and vegetable mixture into the taco shells.
8. Top with avocado, salsa, shredded cheese, cilantro, or any other desired toppings.
9. Serve and enjoy!

Recipe 10: Sprouted Mung Bean and Quinoa Salad

Sprouted Mung Bean and Quinoa Salad Recipe:

Ingredients:

• 1 cup of sprouted mung beans
• 1 cup of cooked quinoa
• 1 red bell pepper, diced
• 1 small cucumber, diced
• 1 small red onion, diced
• 1/4 cup of chopped fresh parsley
• 1/4 cup of chopped fresh mint
• 1/4 cup of chopped fresh cilantro
• 2 tablespoons of extra-virgin olive oil
• 1 tablespoon of lemon juice
• Salt and black pepper to taste

Instructions:

1. Rinse and drain the sprouted mung beans, then add them to a large mixing bowl.
2. Add the cooked quinoa, diced red bell pepper, cucumber, and red onion to the mixing bowl with the sprouted mung beans.
3. In a separate small bowl, whisk together the olive oil, lemon juice, and a pinch of salt and black pepper to make the dressing.
4. Pour the dressing over the salad and mix well.
5. Add the chopped fresh herbs to the salad and mix well again.
6. Taste the salad and add more salt and pepper if needed.
7. Serve the sprouted mung bean and quinoa salad chilled or at room temperature.

Enjoy your healthy and delicious sprouted mung bean and quinoa salad!

Blog Post Conclusion on Vegan Sprouted Mung Bean Recipes

In conclusion, sprouted mung beans are a versatile and nutritious ingredient that can be incorporated into a variety of dishes. With their high protein content, fiber, vitamins, and minerals, sprouted mung beans are a great addition to any healthy diet. The 10 delicious recipes highlighted in this post showcase the many ways that sprouted mung beans can be prepared and enjoyed. Whether you try the sprouted mung bean salad, curry, stir-fry, soup, burger patties, hummus, pancakes, vegetable soup, tacos, or quinoa salad, you are sure to appreciate the unique flavors and health benefits of this ingredient. So why not try one of these recipes today and see for yourself how delicious and nutritious sprouted mung beans can be?

FAQ and answers on Vegan Sprouted Mung Bean Recipes

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