Mung beans are an important part of the Indian vegetable and spice market. They come from the Ratnaraj plant, which is native to the sub-tropical and tropical parts of India. They have a long history in both cooking and medicinal applications, dating back to ancient days. They are now grown throughout much of the world, although their native land is gradually shrinking due to habitat destruction and encroachment. The small, dark green bean (Mung beans) is the most common bean variety available on the grocery store shelves, along with other varieties such as Fennel, Pennyroyal, Turnips, Red and White Kidney beans.
Mung beans (also known as ‘mithai’) are native to India, mainly affecting the states of Punjab, Uttar Pradesh, Madhya Pradesh, Bihar, Jharkhand, and Rajasthan. They are extremely popular in spicy, sour and salty dishes, especially chicken tikka masala. This is because the small, dark green bean has a flavour which is highly reminiscent of chicken or beef; however, it has very little flavour of its own. It is an excellent substitute for chickpeas when cooking a chicken-based dish, as it not only has the same nutritious value, but also tastes quite similar.
While there are many varieties of mung beans available today, the most commonly sold are the dried beans. They are available either fresh or dried, although canned mung beans are also available. The dried beans are very popular in India, especially in rural regions, although they are also consumed regularly in urban areas. Mung beans are widely available in the North, Central, South and West Indian regions and are especially popular in the Bengalis and people from the eastern part of India (particularly Assam, West Bengal and Assam).
Apart from being used for their high nutritional value and flavour, mung beans have a number of other uses. They make great substitutes for spinach or swede in salads and also serve as a garnish in south Indian curries and north Indian curries. They can be added to food to give it more flavour or colour, for example in rice and wheat or in tomato based dishes, for example in sauteed tomatoes with cream. You can use mung beans in a variety of marinades, such as in Vada Pav from the Andhra Pradesh state, to give meat, fish or chicken a wonderful aroma and taste. They can be added to hot curries and eaten while steaming.
In addition to their nutritional value, mung beans are a good source of protein, vitamins and minerals. They also provide a wide range of dietary fiber, which is particularly important for those with Type 2 diabetes. Research has also suggested that eating this legume is helpful in reducing cholesterol levels and could help prevent heart disease. Research at the University of Wisconsin suggests that the beta-glucan contained in these foods helps prevent type 2 diabetes.
Mung beans are slightly more expensive than most legumes, but they are worth the extra investment, especially if you are on a strict diet to lose weight or are trying to eat healthy on a budget. There are many tasty mung bean recipes available, including one recipe which combines roasted red kidney beans, onions, garlic, salt, chili powder, sugar and water to make a delicious served dish. Alternatively, you could always cook mung beans freshly each time you want to use them. To help prevent overcooking, soak the beans in water for a few minutes to remove the starch before cooking.