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Also known as
Mung, Moong beans, Mung beans, Mag
Moong bean is the seed of Vigna radiate, which is native to India. The beans are small, ovoid in shape, and green in colour. They are generally eaten either whole (with or without skins) or as bean sprouts, either in raw, soaked or boiled form. Moong beans are used to make salads, soups, subzis, and other delicious dishes. The starch of moong beans is also extracted from them to make jellies and transparent/cellophane noodles.
As the name suggests, this refers to moong that has been boiled. You can use two cups of water per cup of moong and cook in a pot with the cover on. This way, it will cook a little faster, use less energy, and perhaps retain more vitamins than open cooking. A faster way is to pressure-cook the soaked moong with or without salt in boiling water for 10-15 minutes. Bring the concoction to a boil; then turn down the flame to medium-low. If it gets too thick, add more water. The beans are cooked when they burst and the water turns syrupy. At this point, you may add spices, vegetables or even boiled rice as per your preference and recipe requirements.
How to select
• Moong is available pre-packaged and in wholesale bins.
• If buying pre-packaged, check the seal of the package, and the date of expiry if mentioned.
• Inspect the beans as well as possible to ensure they are dust-free and without stones, debris and insects.
• Soaked green gram can be used to make salads, chaat and subzis.
• Cooked green gram can be used in a variety of dishes including subzis, kheer, dal and even khichdi.
• Moong sprouts can be used to make salads, soups, sandwiches and stir-fry.
• A moong-based batter is used to make pancakes called Pesarattu in Andhra Pradesh, India.
• A kheer of moong together with jaggery, coconut, milk and bananas is popular in south India.
• Whole moong dal can be soaked in water and the paste used to prepare moong dal dosa or uttappams.
• In Vietnam, the transparent wrapping of Vietnamese spring rolls is made from moong bean flour.
• In Filipino cuisine, meat is sautéed with garlic, onions and bay leaves, then moong beans are added and cooked.
• In Indonesia, they are made into a popular dessert snack which has the consistency of porridge. The beans are cooked with sugar, coconut milk and a little ginger.
How to store
• Store moong beans in an airtight container away from moisture and direct sunlight.
• Moong, like other lentils and pulses, is a good source of protein and dietary fibre.
• It is low in fat and rich in B complex vitamins, calcium and potassium.
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