Beans are the new eggs, and in the case of mung beans, I mean that literally. They’ve had the market cornered as a vital source of protein for millennia, but only now that they’re blended and bottled as a liquid egg substitute have they skyrocketed in popularity across the US. Thanks to their ability to create silky curds or fluffy omelets, these tiny legumes have become a big deal.
Aside from their headlining credit on JUST egg‘s list of ingredients though, widespread awareness seems to dwindle. Make no mistake, mung beans aren’t just JUST egg; they aren’t just a pantry staple either. Whole, split, or sprouted, mung beans bring a whole lot to the table.
Mung Beans Through the Ages
Cultivated and consumed for multiple millennia, mung beans (Vigna radiata) are believed to have originated on the Indian subcontinent, where evidence shows they have grown for well over 4,000 years. As such, mung beans were particularly prized in Southeast Asia, China, and India, where they thrived in climates otherwise inhospitable to most agriculture. Their resilience to heat and drought made them an essential crop in regions affected by monsoons and dry spells, contributing significantly to local food security.
Over time, mung beans became deeply embedded in culinary and medicinal traditions across Asia. Their ability to be sprouted, ground into flour, or eaten whole added to their versatility and made them a dietary staple across diverse cultures.
Nutrition For Days
Nutritionally rich in every form, their health benefits do vary slightly depending on how they’re processed and prepared. Whole mung beans, with their green husks intact, naturally offer the most fiber and highest levels of folate, magnesium, potassium, iron, and B vitamins. Split mung beans, commonly known as moong dal, are hulled and halved versions, which reduces the fiber content to around 8 grams per 100 grams but makes the beans significantly easier to digest and quicker to cook. Both boast impressive amounts of protein, to the tune of 23 – 24 grams per 100 grams of dry beans.
Mung bean sprouts are in a whole different category, with much less protein due to their higher water content and lower overall density. Sprouting enhances the beans’ vitamin content, particularly vitamin C, and boosts folate and vitamin K levels. Sprouting also activates enzymes that reduce anti-nutrients like phytic acid and lectins, improving the bio-availability of minerals and aiding digestion.
Cooking Tips and Tricks
Dried mung beans, whether whole or split, are easy to prepare and cook quickly compared to many other legumes. They don’t need to be soaked, though some recipes still take this step to either speed through the cooking time, or because they’ll be ground into a batter as is, without being heated first.
- For straight-forward stove top prep, it’s as easy as combining one 1 part whole or split mung beans with 3 parts water in a medium saucepan. Bring to a boil, then reduce to a gentle simmer. Whole mung beans usually take around 35 – 45 minutes to reach that just-tender texture; split are far speedier, softening in just 20 – 30 minutes. Don’t forget to skim off any foam, and drain well.
- In a pressure cooker, the whole process is faster than ordering takeout. Whole mung beans take about 10 – 12 minutes at high pressure, while split need just 6 – 8 minutes, followed by a natural release, and they’ll be ready to melt into whatever comforting concoction you have in mind.
Spice them up with garlic, ginger, turmeric, and beyond, but save anything acidic, like tomatoes or lime juice, for the end. Acid can make them a bit stubborn when it comes to softening. For the same reason, resist the urge to salt before cooking. Once cooked, they store beautifully in the fridge for up to five days or in the freezer for months, at least in theory. Hopefully you’ll go through them before finding out the limits of that approach.
Bean sprouts can be eaten raw, blanched, boiled, or steamed. In most cases, you’re best off grabbing a bundle from the store ready to go, but if you’re more patient, you can sprout your own at home from whole mung beans.
- Soak them overnight, then drain and rinse twice daily in a glass jar covered with a breathable cloth. Keep the jar in a cool, dark spot, and within 3 to 5 days, you’ll have crisp, juicy sprouts ready to toss into salads, stir-fries, or spring rolls. Once sprouted to your liking, store them in the fridge and use within a few days for peak freshness.
Sweet, Savory, Spicy, Salty, Sour, and All Things In Between
Mung beans may be small, but they wear many hats in kitchens around the world, spanning comfort foods, protein boosters, and even desserts.
Whole mung beans have a more earthy flavor and hold together better than split. That means that when gently cooked, they can be chilled and tossed into salads, or simmered harder to make hearty soups. In Indian cuisine, they shine in sabut moong dal; a simple, spiced stew that simmers slowly until the beans are tender and flavorful. In Filipino munggo guisado, they’re sautéed with garlic, tomatoes, and sometimes bitter greens for a nourishing one-pot meal. Che ba mau is a popular three-color dessert in Vietnam that often includes mung bean in the form of candied bean paste as one of its key components, alongside coconut milk and agar jelly. You can also toss them into grain bowls, use them as a filling for wraps, or mash them into savory veggie patties or fritters.
Split mung beans are the go-to for creamy, comforting dishes that cook in a flash. Think dal tadka, where the cooked lentils are finished with a sizzling tempering of spices, or khichdi, the ultimate Indian comfort food made with rice, moong dal, and gentle seasonings, perfect for rainy days, sick days, or any day when you need a little edible TLC. They’re also used in savory pancakes like South Indian pesarattu, or in Burmese mohinga, a lemongrass-scented noodle soup thickened with ground mung. Bearing an uncanny resemblance to conventional chicken eggs when blended with water and scrambled, these are the key to everyone’s beloved liquid egg replacer.
Mung bean sprouts, on the other hand, are all about lightness and crunch. In Korean cuisine, they’re tossed with sesame oil and garlic to make sukju namul, a crisp, cooling side dish. In Vietnam, they’re essential to pho, adding that snap of freshness on top of a steaming bowl of noodles. You’ll also find them stir-fried with tofu in Chinese dishes, stuffed into rice paper rolls, or piled high in Thai salads. They’re great even in the most pedestrian dishes, like regular old sandwiches or grain bowls, adding a bright, juicy crunch.
Mung bean starch, as a little bonus, is used to make clear, jelly-like noodles. Known as liangfeng, occasionally it’s called “green bean jello,” in a case of poor translation. The starch is harder to find in the US, but abundantly available in most Asian markets. In smaller doses, it can be used to thicken sauces, similar to the effects of cornstarch and potato starch.
Beans and Beyond
It’s tempting to define mung beans by their most buzz-worthy uses as plant-based substitutes, but their value goes far beyond bottles and branding. Long before they found their way into liquid egg replacers, mung beans were nourishing entire cultures, quietly anchoring meals with substance, versatility, and ease. They’re not just a clever alternative, but a complete ingredient in their own right. Whether whole, split, or sprouted, mung beans meet you where you are, ready to adapt to whatever the moment (and your appetite) calls for.
