Moong/Mung/Green Beans/Green Soja Beans/Golden Gram Recipes

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Available in dehulled and split form of yellow color, or whole beans, these are also a very popularly used beans in Asia. They are eaten whole and as sprouts.
Benefits:
* Mung bean is a wonderful food that helps in reducing weight. This is the reason it is recommended as a part of diet in many slimming programs.
* It has got high protein and fiber content, that can help to bring down the cholesterol levels in the body. * Mung bean sprouts are rich in vitamins A, B, C and E and are a perfect source of minerals such as potassium, iron and calcium.
* The sprouts are considered as a cooling food and are used to treat inflammations, that can arise as a result of infections, hypertension and heatstrokes.
* Mung beans have high fiber content that yield complex carbohydrates, which help in digestion. Thus, these are very good for people suffering from high cholesterol.

* In India it is a traditional practice to do colon cleanse at home once an year. After this practice a watery mixture of rice, split yellow moong beans is prepared and eaten to sooth the stomach and get back to normal routine.

Recipe Basics:

They are used in making whole dishes, desserts and soups. Let us take a quick and short look at some of the recipes.

The whole green beans must be always soaked overnight else they do not get cooked. The yellow ones are split and dehulled form of the whole beans, so they do not need to be soaked.

Since the yellow version is not available in many countries, only recipes of whole green beans will be covered here.

Recipes:

Sprouts : Easy to sprout and very delicious.Mix these sprouts with onions,tomatoes,cucumbers and eat as is or put in a sandwich.

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Steamed : Direct steam the soaked beans until done ( takes about 30 -45 minutes).  Add salt, turmeric, oil to taste. Coconut oil will taste much better for this recipe. Optionally add raw onions,tomatoes,cucumbers. Optionally add dry roasted mustard and cumin seeds and garnish with cilantro/parsley. Same recipes can be used for any lentils or beans.

Pancake : Healthier alternative to pizza.

Version 1: Soak 1 cup of moong beans overnight. Drain and blend to a smooth paste along with a small piece of ginger. Add very little water while blending, as it needs to be a thick paste. Add salt to taste. Few cumin seeds. Add chopped onion. Mix well. Adding pinch of baking soda is optional. Move to a greased hot pan and cook until done on medium to low heat. Turn over once done. Cook on the other side too. Serve hot after pouring coconut oil on top. Its very easy to make and very filling.

Version 2: Soak 1/2 cup of moong beans in water for 8 hours. Make 1 cup flour of brown rice slightly coarse but close to fine. After 8 hours, blend the moong beans with just enough water to help blend it and a 1″ piece of ginger . Add to this mixture the rice flour and let it sit for 1 hour. After an hour add salt to taste. Pour the entire mixture onto a baking pan or stove top pan and cook until done. Once done pour oil and serve with tomato sauce.

 

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Crepes : Soak 1 cup of moon beans, and 1/2 cup brown rice in water for 8 hours. After 8 hours, blend them with a 1″ piece of ginger and water to make it a of pouring consistency it . Spread on a pan to make crepes. Optionally finely chopped onion can be sprinkled on it soon after spreading it on pan. Spread oil once done and serve with tomato ketchup or one of the numerous chutneys which we will be covering soon.

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Soup : Steam and mash to make a soup like any other beans. Add spices of your choice and greens like spinach. Try adding ginger, garlic or onions for variations.

There are hundreds of recipes with moong beans, which I cannot cover here, so for more recipes please follow the recipes posted on youtube.

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Fenugreek Recipes Overview

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Widely used in many recipes in India.Very easy to grow even in pots.

Nutrition: Very good source of Iron,Vitamin K, Protein. Raw juice controls insulin and so is advised for diabetics. Has lots of fiber and is advised for constipation. High in nicotinic acid and promotes hair growth.  Traditionally consumed  by nursing women to increase breast milk and give strength to the woman after delivery. The seed paste is also applied on scalp to treat dandruff traditionally in India.

Recipes

1. Raw: Eat fresh tender leaves raw. Traditionally along with cooked lunch these leaves are eaten raw, a few stalks.

2. With rice : Stir fry a bunch of Trigonella leaves. To this add 1 cup washed rice(preferably basmati white) and stir fry. After 3 minutes add salt to taste, roasted garlic few pieces, 1.5 cups of water and let it cook until done.Optional ingredients are potatoes, green chillies, onions, tomatoes and roasted cumin seeds. Coconut oil and butter will give this rice more flavor.

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3. With potatoes : Steam/Cook in a non-stick pan with lid covered. 2 big potatoes and a big bunch of Trigonella leaves.Add salt,oil and spices of your choice. Serve with bread.

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4. Cutlets : Add raw chopped leaves to a base of your choice which can be mashed potatoes / chickpea flour / yucca batter / amaranth flour and make cutlets by making small flat rounds and roasting.

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5. In soups : Cook along with lentils of your choice.

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6. Curry Recipes: 1) Steam cook and add roasted groundnut powder, salt, oil. 2) Stir fry with soaked split Moong lentils and add oil,salt to taste.

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7. Stuffed bread: Traditionally flat stuffed bread is made with these leaves in India. The same way it can be mixed in Greek bread dough and baked. Also can be used as stuffing in Pita bread like spinach is used .

There are hundreds of recipes with fresh and dried fenugreek leaves and seeds which I cannot cover here, so please follow this link for fenugreek recipes.

 

 

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