Mung beans are small cylindrical beans with a green skin and yellow interior that are popular in both Chinese and Indian cuisine. They are easily digested, and just 1 cup of cooked beans has 14 g of protein, 15 g of fiber and is rich in iron, folate and magnesium, according to NutritionData.com. Look for mung beans in Asian markets and health food specialty stores, and choose whole beans with bright-green color and unbroken skins.

Things You'll Need


Basic Recipe

Spread dry beans on a table or counter and sort through them, discarding shriveled or discolored beans and any foreign material.

Rinse and drain the beans until water runs clear.

Place beans in slow cooker and add 12 cups of water.

Turn slow cooker to high setting and cover.

Check beans occasionally, adding more water to achieve the desired consistency.

Cook for about six hours and serve.


Indian Mung Dahl Soup

Soak 2 cups of rinsed mung beans in warm water for one hour, then drain and place in slow cooker.

Add 6 cups of water,1 bay leaf, 2 thin slices of fresh ginger and 1 seeded and halved jalapeno pepper, and cook on medium or low setting for six hours.

Remove bay leaf, ginger and jalapeno.

Heat 3 tbsp. olive oil in a small pan over low heat and 2 tsp. cumin, 1 tbsp. coriander, 1 tsp. turmeric, a dash of cayenne pepper, and salt and pepper to taste.

Add the spice mixture, 2 tbsp. lemon juice and ¼ cup chopped fresh cilantro to the slow cooker and cook on warm setting for 20 minutes before serving.


Tips

  • Mung beans are incredibly versatile and pair well with a variety of spices. Try preparing them with your favorite combination of cayenne pepper, cilantro, basil, rosemary, sage, thyme, turmeric, tarragon, curry powder, cumin, ajwain, bay leaf, ginger and parsley.

  • Garlic and onions add flavor to basic mung bean dishes.

  • Cooked mung beans over rice makes a simple and nutritious meal, or add more water and your favorite vegetables to the basic recipe to create a hearty soup.

  • To prepare mung beans in a smaller slow cooker, simply halve the recipe.