Organic Mung Beans
Price range: £2.20 through £3.60
Mung beans are incredibly versatile and feature prominently in Asian, Indian, and Middle Eastern cuisines:
• Whole beans: Cooked in soups, stews, curries, or rice dishes (e.g., Korean juk porridge or Indian moong dal).
• Sprouts (mung bean sprouts): One of the most popular uses. Sprouted mung beans are crisp, nutritious, and widely used in stir-fries, salads, spring rolls, and sandwiches. They are quick to sprout at home (2–5 days).
• Split/hulled (dal): Used in Indian dals, khichdi (rice-lentil dish), soups, and savory pancakes (puda or cheela).
• Sweet dishes: In Asian desserts like Chinese mooncakes, Filipino munggo porridge with coconut milk and sugar, or Indian halwa.
• Flour: Ground into mung bean flour for noodles (e.g., cellophane/glass noodles), crepes, or baked goods.
• Other: Fermented into pastes or used as animal feed and green manure.
They are easy to digest compared to many other legumes, which makes them suitable for people with sensitive stomachs or those new to eating beans.
Mung beans (Vigna radiata), also known as green gram, moong dal, or munggo, are small, oval-shaped legumes with a bright green skin (when whole) and a yellow interior. They are a member of the Fabaceae (pea) family and have been cultivated for thousands of years, originally in India and Southeast Asia, and are now grown in many warm climates worldwide.
Key Characteristics
• Appearance: Tiny (about 3–6 mm long), cylindrical to rectangular seeds. Whole mung beans are green; when hulled/split, they appear bright yellow.
• Taste and Texture: Mild, slightly sweet, and nutty flavour. They cook relatively quickly compared to many other beans and develop a soft, creamy texture.
• Growth: The plants are drought-tolerant and fix nitrogen in the soil, making them valuable in crop rotation.
They are easy to digest compared to many other legumes, which makes them suitable for people with sensitive stomachs or those new to eating beans.
Nutritional Values
Mung beans are highly nutritious — rich in plant-based protein, fibre, and micronutrients while being low in fat. Here are approximate values for 100 grams of raw mature seeds
• Calories: ~347 kcal
• Protein: 23.9 g (excellent plant protein source)
• Carbohydrates: 62.6 g
• Dietary Fibre: 16.3 g (very high)
• Fat: 1.2 g (low)
• Key Vitamins:
• Folate (Vitamin B9): 625 μg (over 150% DV) — important for cell division and pregnancy.
• Thiamin (B1), Pantothenic acid (B5), and other B vitamins.
• Vitamin C: Present in sprouts (not in dry beans).
• Key Minerals:
• Iron: 6.7 mg
• Magnesium: 189 mg
• Phosphorus: 367 mg
• Potassium: 1,246 mg
• Zinc, Manganese, and Copper in good amounts.
• Other: High in antioxidants (e.g., flavonoids, phenolic acids) and bioactive compounds linked to anti-inflammatory and blood-sugar-regulating effects.
Note: Nutritional content varies slightly when sprouted or cooked. Sprouting increases vitamin C and some antioxidants while reducing anti-nutrients like phytic acid, improving mineral absorption.
Health Benefits
• Supports digestion due to high fibre.
• Helps stabilise blood sugar (low glycemic index when prepared properly).
• Promotes heart health via fibre, potassium, and antioxidants.
• Good protein source for vegetarian/vegan diets.
• May aid weight management (filling and nutrient-dense).
Preparation Tip: Soak whole mung beans for a few hours (or overnight) to reduce cooking time and improve digestibility. They cook in 20–40 minutes in a regular pot or faster in a pressure cooker/Instant Pot.
Note: Nutritional content varies slightly when sprouted or cooked. Sprouting increases vitamin C and some antioxidants while reducing anti-nutrients like phytic acid, improving mineral absorption.
Certified Organic.
Packaging – paper bag.
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