Mash - recipes for preparing delicious, healthy and original dishes

Mash - recipes for preparing delicious, healthy and original dishes

Mung bean, the recipes for which are amazing in variety, has high nutritional value and decent taste characteristics. Bean groats are especially in demand during Lent and are included in the menu of vegetarians and those who adhere to a healthy diet.

How to cook mung bean?

Mung bean dishes, as a rule, are not intricate in preparation, but have their own generally accepted technological features.

1. Before use, the cereal must be washed and, if necessary, soaked or sprouted.
2. Delicious mung bean dishes can be prepared as a side dish or as an independent dish, supplementing boiled or stewed cereals with vegetables or meat.
3. Mung bean soups are incredibly healthy and rich, and even without adding meat they are nutritious.

What is mung bean

Help from Wikipedia:

“Golden beans” is a completely justified name. Indeed, due to its properties, this product is indeed very valuable for human health.

What is so valuable about mung bean? A little condensed rewrite from the Internet ↓ ))):

1⃣ The first thing any vegetarian will tell you is protein! In dry mung bean there is 100 grams of protein. about 23 gr. Of course, when the mung beans are boiled, the amount of protein will logically be less. But this is a protein that is very well absorbed by the body, unlike an animal (especially in combination with incompatible products).

2⃣ Next, mung bean contains a lot of potassium, magnesium, phosphorus - good for heart function; calcium - for bones, nails, hair; iron - for blood; and also manganese, zinc, selenium. If you eat mung bean regularly, you can cope with stress more easily. That's what they write on the Internet. But in principle, when you eat nutritiously, this is natural))) And this product very well falls into the “nutritious” category.

How to make mung bean soup?

Mung bean soup, the recipe for which will be presented next, can be prepared in meat broth with the addition of meat or in a vegetable broth in a purely lean composition. If desired, legumes are supplemented with rice, millet, other cereals, or vegetables, fresh or pre-sautéed in vegetable oil.

Ingredients:

• mung bean – 100 g;
• potatoes – 3 pcs.;
• tomatoes – 2 pcs.;
• carrots and onions – 1 pc.;
• cauliflower or broccoli – 150 g;
• greens – 1 bunch;
• vegetable oil – 50 ml;
• garlic – 1-2 cloves;
• salt, pepper, bay.

Preparation:

1. The mung bean is soaked for several hours, after which it is boiled until almost done.
2. Add potatoes, and after 10 minutes of cooking, onions and carrots sauteed in oil, cabbage inflorescences and diced tomatoes.
3. Season the hot dish to taste with salt, pepper, garlic and herbs, and boil for 5 minutes.

Nutritional and energy value:

How to cook mung bean as a side dish?

Mung bean as a side dish is a simple and easy-to-follow recipe for anyone, even a novice cook. If necessary, grains can be boiled without pre-soaking, thereby increasing the heat treatment time. The frying composition can be expanded by adding other vegetable ingredients and seasonings.

Ingredients:

• mung bean – 200 g;
• tomato and onion - 1 pc.;
• vegetable oil – 40 ml;
• garlic – 1 clove;
• salt, black, red and allspice pepper.

Preparation:

1. The mung bean is pre-soaked in cold water, then boiled until tender, adding salt at the end of cooking.
2. Fry the onion in oil, adding garlic, three types of pepper and chopped tomato.
3. Spread the roast onto the prepared cereal and mix.

Mung bean porridge - recipe

The following recommendations will help you figure out how to deliciously cook mung bean in the form of porridge. In this case, legumes are combined with rice, instead of which you can take buckwheat or another cereal. A nutritious side dish can be turned into a tasty, satisfying stand-alone second course by adding any meat.

Ingredients:

• mung bean – 200 g;
• rice – 150 g;
• carrots and onions – 1 pc.;
• corn oil – 40 ml;
• salt, allspice.

Preparation:

1. The mung bean is soaked for several hours, then poured with two glasses of water and boiled until soft.
2. Add onions and carrots fried in oil and rice, add hot water to cover by a centimeter, season to taste with salt and pepper.
3. Like all other mung bean dishes, prepare the porridge until the cereal is boiled and the water is absorbed.

Step-by-step preparation

1. To prepare porridge we will need: rice, mung beans, onions, carrots, vegetable oil.
2. Chop carrots and onions in a way convenient for you. I always chop carrots and don’t use a grater.
3. Fry onions and carrots in a small amount of vegetable oil. Any oil will do.
4. Add washed, pre-soaked mung beans. Pour in 1.5 cups of water and cook for 25 minutes over low heat, covered. Try a mung bean grain; if it breaks through easily, then the mung bean will soon burst and you can add rice. If the water suddenly boils away earlier, it’s okay, you can add boiled water again.
5. At this stage, place the washed rice in a saucepan. It is better to take non-starchy, hard rice varieties, those that are suitable for pilaf. In this case, the Uzbek variety Laser is intended specifically for pilaf.
6. Pour water over the rice with mung bean again until the water covers the cereal by 1 cm. Add salt and pepper to taste. Some housewives immediately pour all the water along with the mung bean, then the porridge will not be crumbly. Whoever likes it. Cook covered until the water has completely evaporated and the rice is soft.
7. Mung bean and rice porridge is ready. Taste it for salt and serve. The same porridge is prepared with meat. Usually served with yogurt and fried onions in tomatoes. Can be used as a regular side dish. Bon appetit!

Mung beans, or mung beans, or golden beans, are a close relative of the kidney bean that have cute, miniature green seeds. Mung bean is widely used in Indian, Japanese, Chinese, Thai, Korean, and Uzbek cuisine; in Russia it can be found in markets and large supermarkets.

Like all legumes, mung bean is rich in proteins, but unlike beans and peas, it does not require long cooking. Mung bean germinates well; porridges and soups are prepared with it, for example, the spicy Indian soup dhal. The easiest way to cook mung bean is to cook it with rice. The result is a tasty, satisfying, balanced dish, rich in proteins, carbohydrates, fiber, microelements and B vitamins.

Sprouted mung bean salad - recipe

Mung bean is especially useful, vegetarian recipes for which require preliminary germination of the grains. The product is poured overnight until covered with clean, cool water, then washed and placed in a thin layer between two pieces of moistened cotton cloth until sprouts 1 cm or more long are obtained.

Ingredients:

• sprouted mung bean – 350 g;
• garlic – 2 cloves;
• onion – 1 pc.;
• vegetable oil – 100 ml;
• soy sauce – 40 ml;
• balsamic vinegar – 1 tbsp. spoon;
• seasoning for Korean carrots – 1 teaspoon;
• salt.

Preparation:

1. Sprouted mung bean is blanched in boiling salted water for 1.5 minutes, allowed to drain and cool.
2. Fry the onion in hot oil until brown, remove it, and pour the oil into the mung bean.
3. Add squeezed garlic, pepper, salt and vinegar and mix.
4. Sprouted mung bean in salads - recipes that require infusion for at least an hour and then serving in a salad bowl.

Mung bean hummus - recipe

Those who like mung bean puree will especially like hummus recipes. The following is a version of a snack made from sprouted grains, instead of which you can simply take cereal that has been soaked for 12 hours or by boiling it first until soft in a container of water, adding salt to taste at the end of cooking.

Ingredients:

• sprouted mung bean – 300 g;
• sesame paste – 50 g;
• garlic – 2 cloves;
• olive oil – 50 ml;
• greens – 50 g;
• lemon juice – 1 tbsp. spoon;
• sun-dried tomatoes or paste – 1-2 teaspoons;
• water – 100 ml;

• salt, paprika.

Preparation:

1. The beans are sprouted, washed, and placed in a blender container.
2. Add the ingredients from the list one by one, beating the mixture until smooth each time.
3. Dilute the paste to the desired consistency with boiled and cooled water.
4. Transfer the prepared hummus into a bowl, pour over olive oil and sprinkle with ground paprika.

Mung bean with vegetables - recipe

Suitable for a healthy diet, vegetarian and lenten mung bean menu, the recipes for which involve combining the product with vegetables. The cereal should initially be boiled with or without pre-soaking until almost cooked, and then simmered until soft with vegetable accompaniment.

Ingredients:

• mung bean – 300 g;
• onion – 1 pc.;
• carrots – 2 pcs.;
• eggplants – 150 g;
• bell pepper – 200 g;
• tomatoes – 350 g;
• garlic – 4 cloves;
• vegetable oil – 50 ml;
• lemon juice – 1 teaspoon;
• salt pepper.

Preparation:

1. The mung bean is boiled until almost done.
2. Fry chopped onions and carrots in oil.
3. Add pepper slices and eggplants and fry for 5 minutes.
4. Season the vegetable mass to taste, add mung bean, simmer under the lid until the ingredients are soft.

Utensils for preparing and storing kitchari:

• Pan - it is better to choose a larger pan, this way the kitchari cooks faster and more evenly and sticks less.
• A spatula for stirring, a saucer for a spatula, a tablespoon for ghee, a board, a knife, a sieve.
• Breakfast dishes.
• Medium measuring cup for cereals.
• A large heat-resistant container with strips of volume for boiling water, about a liter and a half.
• Container for soaking mung beans.
• Three small wide-mouth spice jars/containers.
• Several portion containers, depending on the number of meals (I have 3 - lunch, snack, dinner). I do not recommend using sealed ones with an elastic band - oil really likes to seep into the gap with the rubber band when opening and quickly spoil it. It is much more difficult to clean such a container than an ordinary screw-on one. I also advise you to take containers with multi-colored lids or label them with a marker so that it is immediately clear where lunch is and where dinner is. You remember that you should eat less for dinner than for lunch, right?
• * Thermos, if you can’t heat it at work.
• A good mood is a must.

Mung bean falafel - recipe

Simple recipes for falafel will help you prepare delicious mung beans - an oriental snack, for the preparation of which, in addition to this type of legume, chickpeas are often used. Instead of onions and garlic, you can add asafoetida to the crushed mass. Finished products must be laid out on napkins to absorb excess fat.

Ingredients:

• mung beans and chickpeas – 200 g each;
• onion – 1 pc.;
• garlic – 4 cloves;
• flour – 5-6 tbsp. spoon;
• dill and parsley – 0.5 bunch each;
• cumin, coriander, pepper mixture, curry, cumin;
• salt, oil for frying.

Preparation:

1. Soak and then boil the mung beans and chickpeas until tender.
2. Grind the legumes in a blender, adding herbs, onions and garlic.
3. Season the mass to taste with salt, cumin, coriander, curry, cumin and pepper mixture, mix, adding flour in the process.
4. Roll the resulting mass into balls and fry in hot deep fat until golden brown.

Mung bean with mushrooms - recipe

Mung bean is incredibly tasty, the recipes for which involve adding mushrooms to the dish. And always available champignons and fragrant, exquisite forest boletus will be at home here and will transform the characteristics of the dish only for the better. To obtain a lean version, exclude eggs from the composition, replacing them with additional vegetable components if desired.

Ingredients:

• mung bean – 300 g;
• mushrooms – 600 g;
• eggs – 4 pcs.;
• garlic – 4 cloves;
• vegetable oil – 50 ml;
• salt, pepper, spices.

Preparation:

1. Soak for several hours, wash, and then boil the mung bean until completely cooked.
2. Rinse, chop the mushrooms into plates or slices, fry in vegetable oil, adding garlic at the end of frying. Wild mushrooms are pre-boiled.
3. Add mung bean, seasonings, spices, mix and heat for a couple of minutes.
4. Like other similar dishes with mung bean, the dish is served on its own or as a side dish.

How to cook mung bean with rice

Boil water, rinse thoroughly in separate containers and sort out the mung beans and rice. Pour mung bean into boiling water and cook over low heat for 5-7 minutes. Then add the rice, bring to a boil, add salt and pepper and cook for another 10-12 minutes over low heat. When all the water has been absorbed, add a little butter or vegetable oil to the pan, stir and let sit for a few minutes.

Boiled mung bean with rice is especially tasty accompanied by fresh or pickled vegetables; it can also serve as a side dish for meat or fish.

Mash kitchari - recipe

The following recipe is not suitable for those who are looking for mung bean dishes with meat, but it will please adherents of a healthy and wholesome diet. Kitchari is the main dish of Ayurvedic cuisine, prepared with rice and a variety of aromatic spicy additives, the composition of which can be selected based on individual taste preferences.

Ingredients:

• mung bean – 100 g;
• rice – 180 g;
• water – 1.5 l;
• melted butter ghee – 3 tbsp. spoons;
• cloves – 2 buds;
• cinnamon – ¼ stick;
• curry leaves – 3 pcs.;
• black mustard – 1 teaspoon;
• turmeric – 0.5 teaspoon;
• salt – 1 tbsp. spoon.

Preparation:

1. Add cinnamon, cloves, and mustard seeds to the heated oil.
2. After a minute, add curry and turmeric.
3. Place washed mung bean and rice in spicy oil, fry for a minute, add water and add salt.
4. After boiling, cover the container with a lid and cook over moderate heat for 25-30 minutes.
5. The dish is served with lime and Indian bread.

Description of preparation:

Uzbek national cuisine gave the world not only the legendary pilaf, but also another, less popular, but no less tasty dish - mashkichiri, or mung bean porridge.
According to my good Uzbek friend, there are about as many options for preparing mashkichiri in Uzbekistan as there are ways to prepare borscht in Ukraine. One way or another, the constants are mung bean, rice and meat, and the meat can be either lamb or beef. Are we ready? Purpose: For lunch / For dinner Main ingredient: Vegetables / Legumes / Mung bean Dish: Hot dishes Geography of cuisine: Uzbek / Eastern

How to cook mash mash in Korean?

Korean Mash Mash is a recipe for lovers of spicy dishes with a hint of spice. The sprouts obtained after sprouting the grains are used as the basis for the snack. You can make them yourself or purchase them ready-made in a retail chain. The amount of red hot pepper is adjusted to taste.

Ingredients:

• sprouted mung bean – 500 g;
• onion – 1 pc.;
• garlic – 5 cloves;
• sesame – 0.5 teaspoon;
• sugar – 0.5 teaspoon;
• oil – 2 tbsp. spoons;
• red hot pepper flakes – 2-3 teaspoons or to taste;
• soy sauce – 1-3 tbsp. spoons;
• salt pepper.

Preparation:

1. Mung bean sprouts are thrown into boiling water and boiled for a minute, then drained in a colander.
2. After cooling, add squeezed garlic.
3. Fry sesame seeds and onions in oil, add chili, fry for a minute and pour over the sprouts.
4. Add soy sauce, sugar, salt and pepper to taste, mix and let stand for 15 minutes.