This Sprouted Mung Beans Salad is one of the best ways to enjoy mung beans sprouts. It's packed with nutrition, flavors and textures. No fancy ingredients and comes together easily. If you are looking to relish some plant based protein, this salad is your go to-recipe. It's sure to tantalize your tastebuds. Video Recipe.
[avatar user="Anvita" size="thumbnail" align="right" link="https://thebellyrulesthemind.net/about-us/" target="_blank"]Anvita[/avatar]
This post is updated with new images and content on Jul 30th 2019.
Confession!!! I absolutely love this mung beans salad recipe that I mom introduced to me once, when she was visiting us in the US. ever since I love sprouting my mung beans just to make this salad. It's sure to tantalize your tastebuds and might soon become your new goto salad recipe.
Sprouted Mung Beans Salad
Here is why I love this salad
It's full of all the flavors, textures and goodness.
Packed with the goodness of plant based protein, it's a great way to incorporate sprouted mung beans into your diet.
The sprouted mung beans make this salad easier to digest and add a perfectly nutty flavors to the salad.
Can you imagine the bomb of flavors when you combine pineapple tidbits, with some pepper and salt in a salad. You don't need a dressing the pineapple tidbits take care of juice factor.
Top it with soft cranberries, and the flavors are sure to leave you asking for more.
Cucumbers add the perfect crunch to the salad.
No salad is complete without herbs so Cilantro goes so well with all of the above ingredients.
Every bite you take, you will love the bomb of flavors in your mouth.
What are Mung Beans?
Did you know that among the plant-based sources of proteins and nutrients , Mung Beans are one of the foods gathering the most attention. These tiny little green legumes might be comparatively new to the west, however they've been a part of traditional Ayurvedic diet in India for thousands of years.
The above picture is of the dry green mung beans and the sprouted steamed mung beans. Steamed bean sprouts lose the bright green color.
Mung Bean Sprouts
Sprouts are alkaline, pure, natural and whole foods which affects acidity and pH level in blood and urine. The sprouts commence as seeds and transition into plants. They are essentially pre-digested foods, since the seeds own enzymes do most of the work. As the nutrients are in pre-digested form, they require very little digestion are and nutrients are easily absorbed in the blood stream. Sprouts make an important ingredient for raw food diet in Eastern Asia.
The best way to consume mung beans is soaking the dry beans overnight, allowing them to sprout the next day and then steam of cooking them. Ofcourse sprouted mung beans can be consumed raw as well but if you experience gas of bloating, sprouting makes it easier on the stomach and aids digestion.
How to Sprout Mung Beans?
I've always been a fan of sprouting my own beans at home as it's a fun activity to do with your kids and they love to watch the sprouts grow. I always prefer the traditional method of sprouting mung beans. It takes a couple days or so but it's more doable and environment friendly (by that I mean without using an oven or electric pressure cooker for sprouting).
Sprouting at home involves just three basic steps - rinsing, soaking, sprouting.
Rinsing - This is to make sure you get rid of any deposits on the seeds.
Soaking - 1 part mung beans : 2 parts tap water. Soak it overnight for best results.
Sprouting - Drain all the water and add the soaked beans to a colander or steamer basket. Keep the colander or steamer basket in a dark place light in the oven or electric pressure cooker, without turning them on. On the second day you will start noticing the sprouts. If you want longer sprouts continue the sprouting process for another day. I am usually happy with the results from the first day so I just use the sprouted mung beans and then use them raw, or cook them or steam them for my salads or even roast them in the oven for my snack.
Instant Pot Mung Bean Sprouts
As much as I love my electric pressure cookers, I prefer the traditional sprouting in summers but during winters sprouting beans isn't easy so using the Instant Pot is a great idea.
Rinsing - This is to make sure you get rid of any deposits on the seeds.
Soaking - 1 part mung beans : 2 parts water in the inner pot. Soak it overnight for best results.
Sprouting - The next morning the seeds will swell and you will notice the green skin has split. Drain water if any. Rinse again and transfer the beans into a steamer basket that fits into your inner pot.
Yogurt button - Now add 1 cup of water to the inner pot, place the steamer basket with the soaked mung beans in the inner pot. Turn on the yogurt setting and allow the beans to rest for 10 hours. Once the cycle is complete open the lid for sprouted mung beans. If you'd like longer sprouts, repeat this step one more time.
Steaming Mung Bean Sprouts in Instant Pot
Steaming is considered one of the best ways to cook. Not only does it soften the bean, but it also preserves most of the original nutritional value and doesn't require any addition of oil. So I like to steam my mung beans in my Instant Pot or Mealthy Pot. Once your steam the bean sprouts they change color and lose the bright green. You can just enjoy them with some salt and lemon juice or throw them into your salads or curries. Time and instructions are in the recipe card below.
Should I soak Mung Beans?
Yes, soaking the mung beans overnight will give you the best results making it easier to digest the beans without any bloating or gas. The beans need to soak enough water to be able to sprout.
Mung Beans Benefits
A high source of plant based protein, vitamins and minerals.
As a whole food they help lower blood sugar, blood pressure and cholesterol.
Phytonutrients in Mung Beans are considered anti-microbial and anti-inflammatory, thus helps boost immunity.
Great for weight loss.
More Mung Beans Recipes
If you love Mung Beans, then adding them to salads, curries, lunch bowls, or stir fries.
Oven Roasted Whole Mung
Whole Mung Sprouted Salad with 5 minute Asian dressing
Mung Lentil Crepes ( you can use soaked or sprouted, whole or split mung here)
Hope you consider trying this refreshing recipe and enjoy it. When you make this salad, don't forget to take a picture of it and send it our way. We would love you to come back to the blog and leave us your review of this recipe. Thanks.
Sprouted Mung Beans Salad
This Sprouted Mung Beans Salad is one of the best ways to enjoy sprouted mung beans. It's packed with nutrition, flavors and textures. No fancy ingredients and comes together easily. If you are looking to relish some plant based protein, this salad is your go to-recipe. It's sure to tantalize your tastebuds.
Ingredients
- 1 cup sprouted mung beans
- 1 cup cucumber, chopped
- 1 cup pineapple tidbits
- 1/2 cup cranberries
- 1/4 cup cilantro, chopped
- 4-5 chillies or jalapenos (optional)
- Salt to taste
- Crushed pepper to taste
- Lemon juice to taste
- 1.5 cup water
Instructions
Sprouting Mung Beans
Rinsing - This is to make sure you get rid of any deposits on the seeds.
Soaking - 1 part mung beans : 2 parts tap water. Soak it overnight for best results.
Sprouting Traditionally - Drain all the water and add the soaked beans to a colander or steamer basket. Keep the colander or steamer basket in a dark place light in the oven or electric pressure cooker, without turning them on. On the second day you will start noticing the sprouts. If you want longer sprouts continue the sprouting process for another day.
Sprouting in Instant Pot - Once the seeds swell you will notice the green skin has split. Drain water if any. Rinse again and transfer the beans into a steamer basket that fits into your inner pot.
Yogurt button - Now add 1 cup of water to the inner pot, place the steamer basket with the soaked mung beans in the inner pot. Turn on the yogurt setting and allow the beans to rest for 10 hours. Once the cycle is complete open the lid for sprouted mung beans. If you'd like longer sprouts, repeat this step one more time.
Steaming Mung Bean Sprouts in Instant Pot
Add 1.5 cup of water to the inner pot.
Place the steamer basket with the sprouted mung beans into the inner pot. Close the lid
Steam the beans with vent on venting position for 8 minutes.
Steamed mung beans are ready.
Assembling the Mung Bean Salad
In a large bowl add the steamed mung beans, pineapple tidbits, cranberries, cucumbers, cilantro, black pepper, salt, lemon juice and mix well.
If you like a little zing, add a green chilly.
Serve immediately or refrigerate before serving.
Notes
All notes are in the post
Recommended Products
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
-
Certified Organic Mung Beans by Food to Live (Sprouting, Non-GMO, Kosher, Bulk) — 8 Ounces -
Steamer Basket Stainless Steel Vegetable Steamer Basket Folding Steamer Insert for Veggie Fish Seafood Cooking, Expandable to Fit Various Size Pot (5.1" to 9")
-
ExcelSteel 242 5-Quart Stainless Steel Colander
-
Instant Pot DUO60 6 Qt 7-in-1 Multi-Use Programmable Pressure Cooker, Slow Cooker, Rice Cooker, Steamer, Sauté, Yogurt Maker and Warmer
-
Instant Pot Ultra 6 Qt 10-in-1
-
Mealthy MultiPot 9-in-1 Programmable Slow and Pressure Cooker
Nandita says
Thank you for this recipe! I cannot wait to make it again. Pineapple added a great flavor to it!!