Have you been looking for a tasty, filling yet light salad this summer? The mung bean salad is a must if you want to lead a healthy lifestyle. Offering a gamut of different flavours and textures, it will also fill you up thanks to mung beans. You’ll experience softness coming from the mung beans, avocado and tomatoes, and crunch from the spring onions and cucumbers. You can eat this mung bean salad on its own but iff you are a meat-lover, simply serve it as a side to some delicious steak. Need a handy recipe for one? Why don’t you serve it as a side with my crying tiger steak?
description and profile
You might have heard of mung beans. However, they also go by different names such as “moong beans” or “green grams”. The term mung beans comes from the Sanskit word “mudga”. Visually, they are green and are rather smaller in size, when you compare them to kidney beans or butter beans. These beans are commonly found across Asian countries such as India, Pakistan, China and other South-Asian countries. You can use them for savoury dishes or desserts, if you prefer.
What many people fail to realise is that you get bean sprouts from mung beans. Hence, you can add a nice crunch element to your mung bean salad if you sprout them. The mung bean sprouts are generally nutty in taste and they grow really fast. It only takes one or two days for the sprouts to pop up. See? No need to buy the sprouts in the super market!
history of mung beans
As with any other type of beans, you can probably already tell that they go way back in time. Some archaeologists argue that mung beans were originally cultivated and grown in Persia, today known as Iran. Others argue that Southern India is the original place where the mung bean was first discovered some 4500 years ago. The cultivation of these beans later spread throughout Asia into areas like Thailand, China and Vietnam. It was a common good sold on the Asian trade routes.
soaking mung beans
As this mung bean salad calls for dried mung beans, I will talk about how you can get your mung beans soft. Initially, I recommend soaking the mung beans in water for at least 6 hours or overnight in a large bowl. Do you know why people soak beans in water overnight? It helps removing those indigestible sugars which make our tummies bloat and hurt. Generally, it is recommended to leave the beans in cold water for up to eight hours. This ensures that the indigestible sugars are gone and thus the mung beans won’t cause as much flatulence.
prepping the vegetables
The way you cut up your vegetables makes a big difference in terms of elevating your salad. Usually, I like to cut the vegetables in roughly the same size. This way the flavours of the veggies are distributed evenly throughout the mung bean salad. In addition to that, no one likes to chew on a big chuck of cucumber!
more veggies for vegans and vegetarians
If you are vegan or vegetarian then the mung bean salad is definitely for you! The beauty of preparing such a salad is, that you can literally throw in any vegetables you want and it will still taste delicious. Why don’t you try blanching some broccoli and lightly pan frying some zucchini? If you feel like more of a crunch, then cut up some carrots for some sweetness. Speaking of sweetness, you can also go for pieces of corn. Do you see where I am going with this? You can take any vegetable and throw it in there. The choice is yours! Which ones did you go for? Drop a comment below.
substitutes
Now, since mung beans are the filling element in this mung bean salad, you might want to think of similar substitutes. I also like using butter beans or kidney beans. Butterbeans are larger in size and have a sweeter and nuttier taste profile. I also have an alternative version of making a butterbean salad with avocado, pesto and pumpkin seeds. Broad beans are another alternative.
more carbs just not beans
Looking to stock up on carbs so this mung bean salad truly leaves you full? There are so many things you can add to make this salad enjoyable yet filling. First, why don’t you try grains? Try quinoa, which is an excellent gluten-free substitute. I made something similar recently. I added grains and quinoa to a lovely salad and called it a healthy grain bowl. You can check out the original recipe here.
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Mung Bean Salad
- Total Time: 45 minutes
- Yield: 4 servings 1x
Ingredients
- 100g (½ cup) dried green mung beans
- 1 red pepper
- 1 tomato
- 1 avocado
- ¼ cucumber
- 5 spring onions
- 5ml (1 tsp) sea salt
- 2.5ml (½ tsp) black pepper
- 2.5ml (½ tsp) ground cumin
- Pinch of red chilli powder
- Juice of ½ lime
Instructions
- In a large bowl, soak the mung beans in water for at least 6 hours or overnight. The water should be about 2.5cm (1in) above the beans.
- When soaked, drain the water, place the mung beans in a steamer and steam for 30 minutes until soft.
- While the mung beans are steaming, chop the rest of the salad ingredients into small cubes and place in a serving dish.
- In order to make the salad dressing, mix the salt, pepper, cumin, chilli and lime in a small bowl.
- Remove the mung beans from the steamer, leave to cool and then add to the chopped salad.
- Add the dressing, toss to combine, and enjoy straight away.
Notes
- If you’re looking for a substitute for avocado, check out one of these avocado substitutes.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Salad
- Method: Steam
- Cuisine: indian
Nutrition
- Serving Size: 1 serving
- Calories: 158
- Sugar: 3.6 g
- Sodium: 544 mg
- Fat: 10.3 g
- Saturated Fat: 2.1 g
- Carbohydrates: 15.7 g
- Protein: 3.8 g
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A special thanks to Kelly Reeve for assisting with the recipe shoot.
Kay sale
My favourite salad is beetroot and goats cheese.
frances hopkins
Love Caesar salad x
Emily Coates
How colourful! I love the sound of it. Rainbow food is the best. I love a potato salad with added tomatoes, avocado, lemon, chives x
★★★★★
Tracy Nixon
Chicken with balsalmic vinegar!
★★★★★
Tracey Peach
I love beetroot salad’s they look pretty too!
★★★★★
Emma @ Supper in the Suburbs
You know I’ve heard of mung beans but never actually seen them let alone tasted them. This recipe sounds delicious though so will have to hunt some down!
★★★★★
emma walters
i love a fresh cous cous salad with lots of coriander
Maxine G
I love a fresh pepper and onion salad with mint, lemon, pomegranate molasses and feta
Sam r
Caeser salad for me 🙂 x
Kim Neville
I am signed up already to your newsletter 🙂
Solange
Chicken Caesar salad.
Tracey Belcher
I love salads but if I had to pick a favourite it would be Thai Salad
Tracey Belcher
I already subscribe to the newsletter and look forward to receiving the new recipes
cheryl hadfield
chicken caeser salad
Stephanie Coals
My favourite has to be chicken caeser salad
Jodie A Green
I DO LOVE Caeser salad
Jayne Townson
I love my homemade beetroot salad, thanks for this lovely giveaway.
laura banks
Caeser salad for me
Fiona
A greek salad is my favourite
Debbie Callender
My favourite salad is Kale, Tomato and spiralized cucumber. I always massage the Kale with olive oil, Himalayan pink salt and lemon juice
Heather Haigh
Spinach and bacon salad
ValB
I love Waldorf salad
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David Taylor
Caesar Salad
Fiona King
Waldorf Salad
Lindsey Jones
Caesar salad
Carolyn Heyworth
Like rocket, smoked salmon and cheese, a few cherry tomatoes too.
Laura Warwick
greek salad
stuart hargreaves
I love anchivies lettuce tomato beetroot and apple with a few peppers
Hannah P
My favourite is anything with avocado and chia seeds! Also loving a bit of violife with my salads at the moment
olivia Kirby
Tuna nicoise is a favourite
Emily Hutchinson
Caesar Salad with blue cheese!
Kate Toner
Greek salad
freya knudsen
Tuna nicoise is good or anything with avocado and mango.
amy bondoc
i love avocado and beetroot salad delicious x
Zoe C
Mine is a sweet salad, grated carrot, sliced bananas, sultanas and a drizzle of lemon juice
Kevin Pike
chicken pesto with pine nut, it’s the best!
Ritchie Dee
Tabbouleh
lesley white
Greek salad
Ben Audsley
i love a wardorf salad – but i keep running out of wardorfs!
Laura Jeffs
My favourite salad is my very own italian bean salad, consisting of red beans, black olives, spring onions, sliced boiled potatoes and sliced boilde egg..it’s so yummy!
★★★★★
Vicky Leigh
Hot smoked salmon and potato
Rebecca Brown
Goat cheese and olive salad with lots of mixed leaves – yum!
Penny H
I love mixed beans with avocado and some BBQ chicken salad
Kat B
Grilled goats cheese salad, mmmm
Becky Duffy
I love a Greek Salad 🙂
Vanessa Cox
Salade Nicoise
Sarah Morris
I love a Chicken & Bacon salad with lettuce leaves, cucumber, plum tomatoes and red onion, drizzled with a honey & mustard dressing… so tasty, and relatively healthy (at least that’s what I tell myself!!).
Louise A
My favourite has to be a warm goats cheese salad
Keshia Esgate
I love a greek salad with feta
Victoria Hemmings
oh I like Caesar salad
Suzanne
Goat’s cheese and cherry tomato
rebecca h
I love a greek salad! the combination of fresh sweet tomatoes and cucumbers with salty feta and olives with lots of olive oil is so delicious
Suzanne Jackson
Stilton and walnut
Susan Hoggett
I love a Goats Cheese and beetroot salad
Milly Youngman
I love a Mexican chicken, bacon and avocado salad!
Barbara Knight
I do a lovely 3-bean salad in a spicy dressing.
Helen Tovell
A thai chicken noodle salad
clair downham
nicoise or caesar
Jo Carroll
I really enjoy a Mexican bean salad – full of flavour. x
Heather Bowie
a greek salad
Mickie Bull
Waldorf Salad!
Elisabeth Ries
Waldorf Salad – I love walnuts 🙂
Ella Langford
Love 5 bean salad spiced up or greek salad
Helen Thurston
I make a chunky mixed salad with avocado, tomato, cucumber, celery, red onion, sometimes I add beetroot, sweetcorn and/or vegan cheese.
Margaret Clarkson
Greek Salad
Rich Tyler
I love a greek salad
Iris W
My favourite salad is lambs lettuce with panchetta a chopped eggs
★★★★★
Elizabeth Cooke
I love caesar salad
lorraine kirk
I like a winter salad with halloumi and tangerine.
Samantha King
I love a Kaiso salad.. yum!
Natalie Crossan
Greek salad xxx
francis lee
I love avocado salad with lettuce onions tomato and cucumber, with a little honey and mustard dressing
Paula Phillips
I love a beetroot salad.
michelle thompson
chicken caeser salad
Elizabeth Harbron
Rice salad with cucumber, cashews, yogurt and herbs
Patricia Avery
One made from what we grow in our garden:)
Krzysia
I love a cold Japanese noodle salad that has plenty of beansprouts, Japanese veg and sesame flavours.
Fiona Mallard
I don’t have one favourite, I just like to create different salads from whatever veg is ready in my garden that day. I also like experimenting with different dressings, at the moment it’s homemade blueberry vinaigrette.
Kelly L
I love a Feta and Watermelon salad!
Alison
A simple tomato vinagarette
Jill Donaldson
I love feta and smoked mackerel salad lush with pickled beetroot
Lisa Wilkinson
mackerel, beetroot and new potatoes
Robyn Clarke
My mum used to make a curried rice salad with peaches, it doesn’t sound good but it was delicious!
★★★★
Sam Furniss
My favourite ever salad is boudin noir, sauteed garlic potatoes and a mixture of batavia, chêne rouge and chêne blonde lettuce
Sarah Parker
buffalo chicken
Sarah Wilson
Greek salad with feta!
sharon martin
a chicken and bacon salad
Catherine Gregory
I love a chicken salad
★★★★★
Emma Davison
Tuna salad
Rebecca Lis
Chicken pesto pasta salad
Rebecca Lis
Signed up thank you 🙂
angela sandhu
goats cheese and rocket
Claire Little
caesar salad
ellie spider
I like florida salad with sliced orange and apple, shredded carrot, lettuce, red cabbage, cheese and topped with sunflower seeds
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Diana
Caesar salad
Sarah B
Greek salad’s my favourite.
George Wright
Mozzarella, sun blush tomatoes, Parma ham, olives & rocket 🙂