When we’re enjoying Asian food, it’s always easier to buy them at the local bakery or restaurant, rather than to cook at home. You may not imagine stocking up on these unique sauces, spices, flours, or starches. Or, that you could cook some of those tasty dishes at home! Sometimes, we can't tell the difference in their names, but distinctly know the taste. Unless you’ve grown up in Southeast Asia, Africa, or Australia, you may not be even know what Mung Beans or Mung Bean Flour are, or what they taste like. Now, let’s change that!
First, Mung Beans (also known in the US as Chickasaw peas/garbanzo beans), are a legume in the Fabaceae family that are primarily used in both sweet and savory dishes. What we’re also talking about today is Mung Bean Flour. They are made of, you guessed it, Mung Beans that are soaked overnight, then are grounded in what is called a “wet milling process”. The paste remains are then filtered out to remove any fibers. All the filtered liquid is dried out, and thus, makes Mung Bean Flour!
Think about your favorite glass noodles from Asia, or bean starch for dumplings and wrappers. You can also picture Mung bean flour in bread, or desserts. You might even have a recipe on hand that asks you to use Mung Bean Flour. We got your back! Ultimately, we're here to show you the value of mung beans, recipes to make your own mung bean flour, and open the door for you to visualize eating them in your life!
Ultimate Guide to Mung Bean Flour
So, now that you know a little bit more about mung bean flour, let’s jump in on everything you need to know about it!
Earlier, we talked about mung beans, chickpeas, and garbanzo beans. Although they are in the legume family, there are a few differences between them. Mung Beans can grow and produce into bean sprouts, which you may be more familiar with, especially in salads, soups, or rice paper rolls! Chickpeas on the other hand, have a higher carb and sugar content, and are less likely to sprout. They are popular in curries, Mediterranean food, and Indian food. Below, there is information on everything you need to know about Mung Beans: benefits, recipes, and nutritional facts! Who knew that these cute little beans can hold some powerful nutritional value? Are you ready? Let’s dig in!
Mung Beans Benefits
There are so many benefits to Mung Beans, where can we even start?! First, you should know that they are jam packed with healthy nutrients, such as protein, fiber, folate B9, manganese, iron, zinc, and more! Keep in mind that nutrients vary between sprouted and regular mung beans. Second, they are high in antioxidants, and can help lower high blood pressure, due to peptides. Mung beans also help prevent against Type-2 Diabetes, which can help lower blood glucose. Overall, mung beans are easy to digest, due to their high fiber content. Mung beans are noted to be used in medicinal practices throughout history, especially in India, Thailand, China, and Southeast Asia.
Mung Bean Flour Recipe
Here is a homemade Mung Bean Flour recipe, which is gluten free and vegan! Feel free to use your homemade mung bean flour in various dishes that call for it in the recipe. Also, you can use it as a substitute for other wheat flours, if you have a gluten allergy! It’s perfect for any vegans, vegetarians, paleo, and those that want to try something new.
2 Cups Mung Beans -- whole or peeled
1 Food Processor, Coffee Grinder, Strainer, or Blender
- Preheat your oven to 400 Degrees Fahrenheit
- Place beans on baking pan sheet, and roast for 20 minutes. Check on them often to prevent burns
- Remove from oven and allow them to cool down
- Once cooled, place beans into your food processor. Do them in segments depending on size
- Blend beans for 20-40 seconds, and stir evenly
- All blended beans should be placed into a large mixing bowl
- Once all beans are grounded into a powder, let it sit for 4-6 hours.
- Transfer all beans inside an container, or use immediately.
- Store all flour inside a cool area
Where To Buy Mung Bean Noodles
You can find mung bean noodles in Chinese supermarkets, whether they are local or chain. Most mung bean noodles come as dried, which is able to be re-hydrated by soaking them. Different noodles you can ask for are called Kuan Fen, or Fen Pi. Certain grocery stores, such as Whole Foods, or even Gelson's may carry mung bean noodles. On Amazon, there are multiple options for Bean Thread Noodles, or even Mung Bean Vermicelli noodles. Mung bean noodles may also be referred to as glass noodles, cellophane noodles, mung bean threads, or Chinese vermicelli.
The Best Gluten Free Mung Bean Noodles
If you’re looking for noodles that are pre-cooked and ready to go, look below for our best recommendations. It’s perfect for japchae noodles, spicy pad thai, or even vegetable stir fry!
Dynasty SaiFun Bean Thread Noodles
These gluten free bean threads are made in Taiwan, and come in a 3 pack tray. Reviews suggest letting the noodles soak in water for a bit, while preparing other ingredients, or cutting up protein. This can satisfy any diet and any craving. Stir frys, vegetarian soups, and pho are just scratching the surface of what you can cook with these noodles. They absorb any of the flavor you put in, so don’t be afraid to experiment or go all out with the spices, sauces, and herbs! Delicious and easy meals, right in the coziness of your home; who could ask for more?
Double Pagoda LungKow Mung Bean Thread Noodles:
If you can’t find these noodles in your local supermarket, don’t fret! They are online as well! These contain no artificial colors or flavors, MSG, or preservatives. You can use these noodles in soups, lettuce wraps, or vermicelli with fresh herbs. You can eat all of your favorite Asian dishes for meal prep, lunch, or dinner! They are gluten and allergen free, and a great value overall.
Mung bean Flour Nutritional Facts
Listed below are the nutritional facts for 100g of Mung Bean Flour
Dietary Fiber: 22gSugar: 0g
Saturated, Polyunsaturated, Monounsaturated, Trans Fat: 0g
Vitamin A: 0%
Vitamin C: 0%
Dried Mung Beans and How to Use Them
There are many ways to prepare mung beans, whether you are turning it into a flour, or putting in your meals. You can also turn them into sprouts. We’ll show you the different ways you can cook with dried mung beans, and what food they are good with! First, you can soak the beans overnight in cold water and salt. If you in the next section, you are able to boil the mung beans in a pot and cook them. They can also be cooked in an instant pot or slow cooker. To make your own sprouted mung beans, refer to this recipe below:
Sprouted Mung Beans
- Put mung beans in a big bowl
- Pour 2 or 3 cups of water for every 1 cup of mung beans
- Cover the bowl with plastic wrap
- Soak the mung beans for 24 hours; keep in a cool place
- Drain the water and cover the beans with a dish towel, or cheesecloth
- Return the beans in a cool area
- Within 24-48 hours, check on your beans
- Beans that are ready to eat have a small tail and split body
- Do not over sprout your beans; they will lose their flavor
- Wash your bean sprouts in cold water
- Beans can be served immediately
Bean sprouts are perfect for salads, ramens, pho, and sandwiches. You can season your sprouts with olive oil and pepper for a flavorful appetizer!
How to Cook Mung Beans
With cooked mung beans, they can be added to lentil stew, seasoned and cooked, or be used as a substitute to other bean recipes.
- Place beans inside a bowl and sort. Remove any wrinkled beans that do not have a smooth surface.
- Boil 2-4 cups of water
- Add 1 cup of dried mung beans to the water; stir as needed. 1 cup of dried beans = 3 cups of cooked beans
- Let the beans simmer for 30-45 minutes. Keep on a low heat and boil until the beans are soft.
- Season beans with salt, pepper, and other spices. Add salt at the end so that the beans stay soft.
You can add your cooked mung beans to curries and salads, or you can add your own spice blend!
How to Grow Mung Beans
Lastly, here is everything you need to know about growing your own mung beans at home! The best time to plant them is from May to June, and they tend to reach maturity after 120 days. They use the same type of planting tools as soybeans. Your fields should be weed-free before planting mung beans.
You will need: mung beans, compost, inoculant, and a Ziploc bag
- Ready your soil: loosen top 6 inches and sprinkle compost on top. There should be 1.5 cubic y of company per 100 square feet.
- Ready your mung beans: Soak your mung bean seeds in 1 cup of cold tap water for 3 hours.
- Ready your bag: Put 3 tablespoons of inoculant (pea formulated) inside your Ziploc.
- Drain the water from the cup, and place remaining seeds inside the Ziploc. Seal your bag and shake it
- Water the soil for the planting site
- Plant your seeds 1-3 inches deep inside your wet soil. Space your seeds 2-3 inches apart and set rows approx. 1-2 feet apart.
- Keep your soil moist and weed-free until they germinate.
Your mung beans will then flower 50 to 60 days after they are planted. They are susceptible to the same insects that attack soybeans, so use the same control. Feel free to fertilize your beans with a low-nitrogen garden fertilizer. Hoe your soil to prevent and control weeds. Harvesting season happens in early September. To harvest, pull your plants out once ⅔ of the pods in your garden are matured fully. Hang them until they are completely dry. You can then shell the beans let them dry. Last but not least, store them in airtight containers or jars.
So, now you know everything about mung beans and mung bean flour! When you’re shopping or considering growing your own at home, you’ll know what to look out for! Mung beans are a great value with excellent healthy components, so don’t miss out! If you have any tips, tricks, or recipes to share with the foodie community, feel free to post a comment below!