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Mung/mash sprouts

17 January 2016

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 January 17, 2016
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Проращивание бобовых, мунг/маш

Mung (also known as mash) originates in India, it’s a Hindi word. It’s a legume, a close relative of haricot. Mung is of round shape, small size and of distinctive green color of different shades which depend on its variety. Mung is one of the major food products of Asian countries, Japan, China and Korea. In these countries, mung has the same value as bread has in Ukraine. In Western countries, mung is not as popular and is used mainly in vegetarian and raw vegan dishes. There is a huge number of recipes in vegetarian environment in which mung is used in a variety of forms. For people who care about their health and nutrition, mung is a common part of the diet.

Mung is considered to be a record-breaker in sprouting, it is very easy to germinate mung even for those who never did the sprouting before.


Sprouting instructions:
  1. Sort 3-4 tablespoons of mung, wash, soak in the Sprouter for 6-8 hours, the beans must be completely covered with water.
  2. Rinse with clean water several times, shake (to saturate the beans with air), keep moist for 1-3 days.
  3. Wash and shake every 6-8 hours until the sprouts appear of the desired length.
  4. Eat at once or place in the refrigerator in an aired glass container (but not more than for two days).

Full nutritional value of mung, per 100 g:

Vitamins: B1 – 0.05mg, B2 – 0.1mg, B4 – 9.9mg, B5 – 0.24mg, B6 – 0.05mg, B9 – 29μg, C – 11.4μg, E – 0.07μg, K – 22.7μg, PP – 4,0836mg.

Minerals: iron – 0.65mg, manganese – 0.14mg, copper – 0.12mg, selenium – 0.6μg, zinc – 0.47mg.

Micronutrients: calcium – 192mg, magnesium – 174mg, sodium – 40mg, potassium – 1000mg, phosphorus – 358mg.

Nutritional value: proteins – 23,5g, fats – 2g, carbohydrates – 46g, dietary fiber
– 11,1g, water – 14g, monosaccharides and disaccharides – 3,6g, starch – 42,4g, ash – 3,5g.

Calorie content of mung is 300kCal.


Useful properties of mung beans:

Mung is a product with negative calorific value. Therefore, it is an ideal component for all sorts of diets aimed at weight loss. It is very easy to lose weight with mung. Mung is a very nourishing product, and the feeling of satiety stays for a long time.

Mung, thanks to its rich fiber content, perfectly cleanses the intestine, which improves its flora and increases the ability of its walls to absorb nutrients that come from food. This leads to better digestion, and therefore you will need less food. This process leads to reduced food intake and consequently to the normalization of weight.

Mung contains high levels of protein, and the efficiency of its absorption by the body is times higher than that of the protein contained in animal products. Because of this property mung is a perfect substitute for meat.

Mung is a natural antioxidant and good for the skin, hair and nails, triggers body regeneration and rejuvenation. It has antiseptic properties that help the body cope with various diseases caused by germs and viruses. The use of mung sprouts helps you avoid getting sick during infectious outbreaks (influenza, SARS, etc.). It also lowers the level of “bad” cholesterol in blood.

Mung is a powerful remedy to cure intoxication, has a positive effect when food poisoning conditions occur. Regular intake cleanses the body, removes toxins and salts of heavy metals.

Mung is a product with a low glycemic index, it harmonizes blood sugar levels making it indispensable in the diet of people suffering from diabetes.

Mung increases physical stamina and muscle strength. This property is indispensable for people involved in various sports.

Mung supports and normalizes hormones in women during menopause. Mung is a great product for nutrition during pregnancy. Useful substances contained in mung positively influence the fetal development, significantly increasing the immunity of the future child.


Contraindications to the use of mung beans:

Mung is not for people with insufficient peristalsis.

Due to the fact that mung contains a large amount of fiber, excessive use of it can cause flatulence and painful and difficult digestion (dyspepsia). People who have problems with the stomach (gastritis and acute forms of gastric ulcers) should definitely pay attention to this fact.

Mung should also be avoided by people with individual intolerance to it.

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