Mung Bean (Green gram) - Health Benefits
Mung bean (Green gram) is a major crop in South Asia and other South East Asian countries. Archeological findings point to the domestication of Mung bean in two different regions of India; One located in the Northwest region of the Harappan Civilization and the other in the southern part of India in the state of Karnataka.
Whole dried Mung beans and dehulled split mung beans find use in a variety of food across India. Whole mung beans are cooked just like dal in many parts of the country with some minor variation in preparation methods, spicing and garnishing. In the southern states, particularly in Kerala whole Mung bean is broken and cooked with rice into a gruel called 'Kanji.' In TamilNadu, Mung bean is cooked plainly, given a gentle toast in a pan with minimal spice and served with coconut as a garnish for a delicious evening snack called 'Sundal.' Split mung is sometimes fried and salted, and also used in the preparation of Snack mixtures and Kachoris. It is also a major ingredient in rice preparations like Pongal and Kichidi. Mung dal Halwa and Payasam are popular sweet variants made with the bean. Sprouts of Mung bean is also consumed raw and used in salads for their rich nutritional content.
Boiled Mung beans provide 7g of Protein, 7.6g of Dietary fiber, 40% DV of Folate, and other B Vitamins and Minerals in moderate amounts. High folate content in Mung bean is particularly useful in improving anemic conditions and fertility in both men and women.