Sprouts/Microgreens - Bean, Mung (seeds)

Mung beans, scientifically known as Vigna radiata, are small green legumes packed with nutrients like protein, fiber, and antioxidants.
 
Packed With Healthy Nutrients:
One cup (7 ounces or 202 grams) of boiled mung beans contains:
Calories: 212
Fat: 0.8 grams
Protein: 14.2 grams
Carbs: 38.7 grams
Fiber: 15.4 grams
 
Vitamins and Minerals:
Folate (B9): 80% of the Reference Daily Intake (RDI)
Manganese: 30% of the RDI
Magnesium: 24% of the RDI
Vitamin B1: 22% of the RDI
Phosphorus: 20% of the RDI
Iron: 16% of the RDI
Copper: 16% of the RDI
Potassium: 15% of the RDI
Zinc: 11% of the RDI
Vitamins B2, B3, B5, B6, and selenium
 
Mung beans are also rich in essential amino acids, making them one of the best plant-based sources of protein. When consumed sprouted, mung beans have fewer calories and more antioxidants and amino acids than unsprouted ones.
 
High Antioxidant Levels
Mung beans contain various healthy antioxidants, including phenolic acids and flavonoids. These antioxidants help neutralize free radicals, which can cause damage linked to chronic inflammation, heart disease, and cancers. Sprouted mung beans have an even more impressive antioxidant profile, containing up to six times more antioxidants than regular mung beans.
 
Versatility in Cooking
Mung beans are incredibly versatile and can be eaten in various ways:
Fresh
Sprouted
Dried (as beans)
They are commonly used in salads, soups, and stir-fries.
 
Whether you want to sprout them for fresh consumption or grow them as dry beans, here are the steps to successfully cultivate mung beans:
 
Prepare the Soil
Mung beans prefer fertile, sandy, loamy soil with excellent drainage. The soil pH should be between 6.2 and 7.2. Remove weeds, large rocks, and clods from the soil and amend it with a couple of inches of compost.
 
Sowing Mung Beans
Plant the mung bean seeds in a pot filled with the prepared soil. Keep the seeds about half an inch deep and 2 inches apart. If growing outdoors, ensure the soil temperature is warm (mung beans are a warm-season crop).
 
Sunlight and Watering
Place the pot in a sunny spot if growing indoors. Water the mung beans sparingly, allowing the soil to dry out slightly between waterings.
 
Sprouting Indoors
Soak the mung bean seeds in cool water for 8 to 12 hours. Drain the water and transfer the seeds to a jar covered with cheesecloth. Rinse and drain the beans in cool water twice daily. Within 24 to 36 hours, you’ll see sprouts emerging. Continue rinsing until the sprouts reach the desired size for consumption.
 
Growing Outdoors
Follow the same cultural practices as for green bush beans. Allow the pods to remain on the bush longer to let the beans dry. Mung beans take 90-120 days to mature. Harvest the dried beans when the pods turn brown and the seeds are fully developed.
 
Remember that mung beans are an excellent source of protein, calcium, and phosphorus. Whether you enjoy them as sprouts or as mature beans, they’re a nutritious addition to your diet!