Mung beans are a versatile and nutritious legume that can be incorporated into a variety of meal prep recipes. These small, green beans are packed with protein, fiber, and essential vitamins, making them an excellent choice for those looking to maintain a healthy diet. By using mung beans in meal prep, individuals can save time and ensure they have wholesome meals ready throughout the week.
Meal prepping with mung beans offers a range of delicious and convenient options for breakfast, lunch, and dinner. From hearty soups and stews to refreshing salads and protein-packed main dishes, mung beans can be transformed into satisfying meals that cater to different tastes and dietary preferences. Their mild flavor and ability to absorb various seasonings make them a versatile ingredient in both traditional and innovative recipes.
1) Mung Bean and Quinoa Salad
Mung Bean and Quinoa Salad offers a nutritious and protein-packed meal prep option. This versatile dish combines the earthy flavor of mung beans with the light, fluffy texture of quinoa.
To prepare, cook mung beans and quinoa separately until tender. Once cooled, mix them together in a large bowl. Add chopped fresh herbs like parsley, mint, or cilantro for a burst of flavor.
For extra nutrition and taste, include diced mango and avocado. These fruits provide a creamy texture and sweet contrast to the beans and grains. Sprinkle in some seeds or pine nuts for a satisfying crunch.
A simple dressing of lemon juice, olive oil, and spices ties the ingredients together. Mix gently to avoid crushing the delicate components. This salad keeps well in the refrigerator for several days, making it ideal for meal prepping.
Serve the salad chilled or at room temperature. It works well as a standalone lunch or as a side dish for dinner. The combination of mung beans and quinoa creates a complete protein source, perfect for vegetarian and vegan diets.
2) Spicy Mung Bean Stir-Fry
This quick and flavorful meal prep option brings together the nutritional benefits of mung beans with a zesty kick. Start by soaking mung beans overnight to reduce cooking time and improve digestibility.
Heat oil in a large wok or skillet over medium-high heat. Add minced garlic and sliced shallots, sautéing until fragrant. Introduce thinly sliced vegetables like bell peppers, carrots, and snap peas for added color and crunch.
Drain the soaked mung beans and add them to the pan. Stir-fry for a few minutes before adding a spicy sauce made from soy sauce, chili paste, and a touch of honey for balance. Cook until the mung beans are tender but still retain a slight bite.
Finish the dish with a sprinkle of chopped cilantro and a squeeze of lime juice. This spicy mung bean stir-fry can be portioned into meal prep containers and paired with brown rice or quinoa for a complete, protein-rich meal throughout the week.
3) Mung Bean Curry with Coconut Milk
Mung bean curry with coconut milk is a flavorful and nutritious meal prep option. This dish combines the earthy taste of mung beans with the rich creaminess of coconut milk.
To prepare, start by soaking the mung beans for several hours or overnight. This step reduces cooking time and improves digestibility.
Heat oil in a large pot and sauté onions, garlic, and ginger. Add spices like cumin, turmeric, and curry powder for depth of flavor.
Rinse the soaked mung beans and add them to the pot with water. Simmer until the beans are tender, typically 30-35 minutes.
Once the mung beans are cooked, stir in coconut milk and bring the mixture to a gentle boil. Reduce heat and let it simmer for a few more minutes to meld the flavors.
This curry can be stored in airtight containers in the refrigerator for up to 5 days. It reheats well, making it an excellent choice for meal prep.
Serve the curry over rice or with flatbread for a satisfying meal. Consider adding vegetables like spinach or diced tomatoes for extra nutrition and variety.
4) Mung Bean Burger Patties
Mung bean burger patties offer a nutritious and flavorful plant-based alternative to traditional meat burgers. These patties are typically made by cooking mung beans until tender and then mashing them to create a base.
The mashed beans are combined with various ingredients to enhance flavor and texture. Common additions include finely chopped onions, garlic, herbs like parsley, and spices such as salt and pepper.
To bind the mixture, ingredients like oat flour or all-purpose flour are often incorporated. This helps the patties hold their shape during cooking.
The mixture is then shaped into round patties. For optimal results, chilling the formed patties in the refrigerator for a short time can help them firm up before cooking.
Cooking methods for mung bean burger patties vary. They can be baked in the oven on a parchment-lined baking sheet or pan-fried on a griddle or skillet.
When baking, the patties are typically cooked for about 20-25 minutes, flipping halfway through for even browning. Pan-frying requires a heated, lightly oiled surface and a few minutes of cooking on each side.
These versatile patties can be served on buns, over salad greens, or alongside various sides for a satisfying meal.
5) Savory Mung Bean Pancakes
Savory mung bean pancakes, known as bindaetteok in Korean cuisine, offer a delicious and nutritious meal prep option. These pancakes are made by grinding soaked mung beans into a batter, which forms the base of this protein-rich dish.
Various vegetables and seasonings are added to enhance flavor and texture. Common ingredients include kimchi, green onions, and garlic. Some recipes incorporate pork for added richness, while vegetarian versions rely solely on plant-based ingredients.
The batter is pan-fried until golden brown and crispy on the outside, while remaining tender on the inside. This cooking method creates a satisfying contrast in textures that many find appealing.
Bindaetteok can be prepared in advance and stored in the refrigerator for several days. They reheat well, making them an excellent choice for busy weekday meals. These pancakes can be enjoyed on their own or paired with a dipping sauce made from soy sauce, sesame oil, and other seasonings.
For those seeking a gluten-free option, mung bean pancakes fit the bill as they typically do not contain wheat flour. This makes them suitable for individuals with gluten sensitivities or those following a gluten-free diet.
6) Mung Bean Soup with Spinach
Mung Bean Soup with Spinach offers a nutritious and comforting meal prep option. This hearty soup combines tender mung beans with fresh spinach, creating a balanced dish packed with protein and vitamins.
To prepare, soak mung beans overnight for quicker cooking. In a large pot, sauté onions, garlic, and ginger to create a flavorful base. Add the soaked mung beans and vegetable broth, then simmer until the beans are soft.
Incorporate diced potatoes and carrots for added texture and nutrients. Season with cumin, turmeric, and a pinch of cayenne for warmth and depth. Toward the end of cooking, stir in fresh spinach leaves and allow them to wilt.
This soup can be portioned into containers and refrigerated for up to five days. It reheats well, making it an excellent choice for busy weekdays. For added variety, serve with a squeeze of lemon or a dollop of yogurt.
7) Lemon-Ginger Mung Bean Pilaf
This vibrant dish combines the earthy flavor of mung beans with zesty lemon and warming ginger. Cooked mung beans are mixed with fragrant basmati rice, creating a protein-packed base for the pilaf.
Fresh ginger and lemon zest add bright, aromatic notes to the dish. Sautéed vegetables like carrots, bell peppers, and onions provide color and texture, while also boosting the nutritional value.
A handful of toasted almonds or cashews sprinkled on top adds a pleasant crunch. This pilaf can be served warm or at room temperature, making it an excellent choice for meal prep.
The dish keeps well in the refrigerator for up to five days. It’s versatile enough to be enjoyed on its own or as a side dish with grilled chicken or fish.
For added flavor, consider garnishing with fresh herbs like cilantro or parsley before serving. This lemon-ginger mung bean pilaf offers a delightful balance of flavors and textures, perfect for those seeking a nutritious and satisfying meal prep option.
8) Mung Bean and Avocado Wraps
Mung bean and avocado wraps offer a nutritious and portable meal prep option. These wraps combine the protein-rich mung beans with creamy avocado for a satisfying texture and flavor combination.
To prepare the wraps, cook mung beans until tender and let them cool. Mash ripe avocados and mix with lime juice, salt, and pepper for a simple spread.
Choose large tortillas or flatbreads as the base. Spread the avocado mixture evenly, then add a layer of cooked mung beans. Top with fresh vegetables like sliced tomatoes, cucumbers, or lettuce for added crunch and nutrients.
Roll the wraps tightly, ensuring all ingredients are secure inside. Cut each wrap in half diagonally for easier handling and storage. These can be prepared in advance and stored in the refrigerator for up to three days.
For added flavor, consider including herbs like cilantro or mint. A sprinkle of seeds such as pumpkin or sunflower can provide extra texture and nutrients.
Benefits of Mung Beans
Mung beans are nutrient-dense legumes that offer numerous health advantages. These small green beans pack a powerful punch in terms of their nutritional profile and potential positive effects on well-being.
Nutritional Value
Mung beans are rich in essential nutrients. They contain high levels of protein, with about 24 grams per 100 grams of dry beans. This makes them an excellent plant-based protein source for vegetarians and vegans.
Mung beans are also low in calories and fat while providing substantial amounts of dietary fiber. They offer various vitamins and minerals, including folate, iron, magnesium, and potassium.
The beans are a good source of antioxidants, particularly flavonoids and phenolic acids. These compounds help protect cells from damage caused by free radicals.
Health Advantages
Mung beans may help control blood sugar levels. Their low glycemic index and high fiber content contribute to slower digestion and absorption of carbohydrates, potentially benefiting individuals with diabetes.
These legumes support heart health through their high potassium and low sodium content. Potassium helps regulate blood pressure, while the beans’ fiber may aid in reducing cholesterol levels.
Mung beans contain resistant starch, which acts as a prebiotic. This can promote gut health by feeding beneficial bacteria in the digestive system.
The beans’ high iron content may help prevent anemia, especially in vegetarian and vegan diets where iron sources can be limited.
Tips for Cooking Mung Beans
Properly cooking mung beans enhances their flavor and texture. Mastering a few key techniques can elevate your mung bean dishes.
Soaking and Preparation
Rinse mung beans thoroughly before cooking to remove any dirt or debris. Soaking is optional but can reduce cooking time. For a quick soak, cover beans with hot water and let sit for 1-2 hours. Alternatively, soak overnight in cool water.
Drain and rinse soaked beans before cooking. Use 3 cups of water for every 1 cup of mung beans. Bring to a boil, then reduce heat and simmer. Cooking times vary:
- Whole mung beans: 45-60 minutes
- Split mung beans: 20-30 minutes
Check beans periodically and add more water if needed. They’re done when tender but still hold their shape.
Flavor Enhancements
Add aromatics like onions, garlic, or ginger at the start of cooking for depth. Experiment with spices such as cumin, turmeric, or curry powder. Bay leaves or thyme can impart subtle herbal notes.
For a richer taste, cook mung beans in vegetable or chicken broth instead of water. Incorporate diced tomatoes or coconut milk for added complexity.
Season with salt towards the end of cooking to prevent tough beans. Finish with a squeeze of lemon juice or a drizzle of olive oil for brightness. Fresh herbs like cilantro or parsley make excellent garnishes.