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Mung Bean Hummus
Don’t know about you but I love hummus! The traditional recipe made of the nutritional chickpeas is probably my most favorite Eastern meal of all!
It is vegan, gluten-free and packed with essential nutrients indispensable for our wellbeing and overall health.
But today I will be sharing a variation which I am sure you are going to love – the mung bean hummus! Yum!
Image source: Milica Vladova
Why Mung beans?
Mung beans are the seeds of the plant Vigna radiata. It is mainly grown in hot and moist regions like India, Bangladesh, Pakistan, Indonesia, Cambodia, China, the Philippines, and Thailand. Although the beans remind us of peas, their core is actually bright yellow rather than green.
Image source: Milica Vladova
This type of legumes is valued and frequently used in the Asian cuisine due to their excellent nutritional and health benefits.
These little beans contain a wide variety of minerals (Potassium, Magnesium, Manganese, Copper, Iron, Selenium, Zinc) and vitamins (Vitamin A, Thiamin (B1), Riboflavin (B2), Folic Acid (B9), Niacin (B3), Vitamin B6, Pantothenic Acid, Vitamin E, Vitamin D, Vitamin C, Vitamin K.).
Because of their rich contents, the mung beans can be considered as super food! And it has one more advantage compared to regular beans – they are easily digestible and do not cause flatulence. This is one of the main reasons the traditional Indian medicine (Ayurveda) pays extra attention to these little beans and recommends them to each dosha type (Pitta, Vata, and Kapha).
Image source: Milica Vladova
Mung beans are also extremely beneficial for vegans and vegetarians. The plant supplies our bodies with many essential proteins and amino acids.
Raw foodists can also safely include this super food in their diet plan. Most legumes (especially white beans) should be thermally processed after sprouting (roasted or boiled). But that does not apply for mung beans – they are completely edible after the germinating process.
Mung beans also do not contain any gluten, so they are perfectly suitable for people with gluten intolerance or celiac disease.
Image source: Milica Vladova
Now you can see why I decided to substitute the traditional chickpeas with these precious legumes for our ultra-healthy and yummy mung bean hummus!
So, let’s get to the recipe itself!
| Servings |
|
- 1 cup Mung beans
- 2-3 Tbsps. Sesame tahini
- 1/2 cup parsley
- 1/2 cup mint leaves
- 1 lemon
- salt (to taste)
- Pepper (to taste)
- 1/2 tsp. cumin
- 4 Tbsps. olive oil
- a few garlic cloves (optional)
Ingredients
|
|
- Wash the beans and boil them with 3 cups water until they soften.
- Next, strain the legumes and wait for them to cool down completely. Place the beans in a kitchen robot or a chopper and puree them.
- Squeeze the juice from the lemon and add it to the beans along with the tahini, the olive oil, the parsley, mint, basil, cumin, salt, pepper, and garlic cloves (if desired). Continue to puree the mixture until it becomes fully homogenous. The mung bean hummus is ready!
Nutritional info according to Cron-o-meter:
Read more:
Gluten Free Pumpkin Cookies (Vegan)
Homemade Vegan Mint Ice Cream
Metabolism-Boosting Vegan Chocolate Recipe
Most Common Mistakes When Going Vegan
What Are the Vegan Diet Benefits?
If you like more tasty recipes just like this Mung bean hummus, check out “The Healthy Vegan Recipes Cookbook: Vegan Waffles and Pancakes, Incredible Cake Recipes, Vegetable Cupcakes, Fully Raw Vegan Recipes, and Other Veganish Meals Suitable for a Catholic Fasting“!
MORE THAN 80 HEALTHY VEGAN RECIPES FOR THE WHOLE FAMILY!
In this volume you will find:
– Healthy vegan main course dishes;
– Bread and salty snacks recipes.
– Dips and side dishes.
– Yummy sugar-free desserts.
– Interesting info about the numerous benefits of vegan foods.
– and much more!
“The Healthy Vegan Recipes Cookbook” is your guide to the world of healthy vegan cooking!
Stay tuned for more!
Bon Appetite and stay healthy!
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I’ve never tried mung bean, but this hummus looks incredible! I definitely need to try it!
Please do, Tisha! I think you are going to love this vegan hummus variation! 🙂
Mung beans are so good, and so versatile. You can use them in so many different ways, and super good for nutrition. Making hummus with them is a great idea and a nice alternative to chickpeas (although I do love my chickpeas too).
Yes, Helen! They can even be used in desserts because of their sweet after taste!
I recently learned about mung beans and have made a curry with them, turned out delish! Next, I will be trying this mung bean hummus, it sounds really good!
Let me know how it goes, Diana! And will have to try this curry as well! Do you know where I can find the recipe?
I LOVE mung beans, so this is a great idea! Can’t wait to give this a try today!
They are awesome these tasty little beans, aren’t they!
I think I’ve never heard about mung beans, so I’m glad I found this recipe with useful information! How long did you boil them?
Oops, I forgot to write down the time! 😀 The cooking time of the mung hummus will depend on two main factors – whether the beans have been pre-soaked and how fresh they are. I personally soak the beans for several hours or overnight and they soften very quickly when boiled – mine were ready for about 30-40 minutes. I hope that helps! 🙂