In Season: Mung Beans

Mung Beans photo via Shutterstock

Stepping into a big box grocery store, it’s easy to think that all produce grows all year round—but that’s hardly the case. In this series, we’ll highlight one in-season produce pick a week.

Mung Beans

Nutrition: You might not have heard of them, but these little beans are worth knowing about. With 24 grams of protein and 17 grams of fiber in a half cup, they’ll be sure to keep you satisfied. They also provide high levels of potassium, magnesium, folate, and B6.

Why that’s important: Fiber keeps your digestive system healthy, and may even help prevent breast cancer. Magnesium helps repair muscles as protein helps to build them. Folate, meanwhile, keeps cells healthy.

Where to find them: Check out some winter farmers’ markets, or your local grocery store. You can find mung beans fresh, dried, or canned. They’re one of the few foods that are grown year-round in Massachusetts.

Five ways to eat them:

1. Mung Bean and Cilantro Falafel
via Dolly and Oatmeal

Swap chickpeas for the easier-to-digest mung bean in this baked falafel recipe. Put a few on top of a salad or in a pita pocket with tahini sauce for a fiber-packed lunch.

2. Mung Bean and Coconut Curry 
via The Muffin Myth

Warm up during these snowy months with coconut curry. Eat the curry as soup, or serve with brown rice and naan for a more substantial meal.

3. Mung Bean and Kale Soup 
via Skinny Ms.

Put two nutritional powerhouses together, and you get a hearty soup for cold winter days. Flavor with turmeric, garlic, and coriander for a satisfying meal.

4. Mung Bean, Beets, and Quinoa Salad
via The Healthy Foodie

Beets make this salad the perfect color for a Valentine’s Day sidedish. Use mustard, vinegar, and oregano for dressing, and top with mint leaves.

5. Sprouted Mung Bean Burgers with Mint Chutney 
via Holy Cow Vegan

This burger might just convert meat-eaters. Potatoes add heartiness to these vegan burgers, while ginger and chiles spice things up.