Mung Bean Popsicle
Meet my new super food and garden dandy.
This bean is all around good food and an easy plant.
Mung bean has been used in diets the world over since ancient times and is even ayurvedic approved.
This tiny bean is a member of the legume family and boots protein, b vitamins, amino acids and more.
Mung beans are a high source of nutrients including: manganese, potassium, magnesium, folate, copper, zinc and various B vitamins. Moreover they are a source of fiber and protein and amino acids.
Folate is one of the notable nutrients used to make DNA and help in cell division, therefore, it is essential during pregnancy for optimal development.
200 g of mung beans (aprox. 1 cup) cooked is 80% of your daily folate intake.
Mung beans may not be your only source of folate, but they are a good option.
Furthermore, they are very easily digested like dried peas and offer a gasless form of protein making them even better for moms and babies.
Amino Acids are another nutrient found in mung beans, especially the sprouted form.
The best part is that they are the essential amino acids we need from our diet, such as phenylalanine, leucine, isoleucine, valine, lysine and arginine. This is a superfood for vegan striving to reach their mineral intake through whole-foods.
Because of the vitamins and minerals this superfood is good for your entire body.
The minerals like magnesium, copper and iron are especially good because many women need these two elements during menstruation.
It’s level of Zinc is good for athletes not to mention the high levels of easily digestible proteins.
It also likely helps lower inflammation and the amino acids are great for maintaining blood pressure and general heart health.
The presences of resistant starch even furthers mung beans fame as it can help balance gut health.
The best overall benefit is that they are easy to use.
They cook fast in soups and curry and don’t require presoaking.
This bean is quickly cooked, easily sprouted and has a natural sweet creaminess. When sprouted it has more amino acids, lower calories and lower protein. You have probably already eaten sweet mung beans sprouted in Chinese food.
A tip for great sprouting is to sprout mung beans in the dark to keep them sweet.
It’s easily done by covering the whole jar with a cloth.
They take 2-3 days to sprout fully depending on your heat and humidity.
1. Place the washed beans in a glass jar.
2. Cover with a clean muslin cloth and secure with a tied string.
3. Rinse the bean 3-4 times a day with cool water.
Make sure to drain them completely each time.
Eat sprouts on sandwiches, over your tacos, pizzas, soups and stir-frys or even as a snack.
In curry or soup boil the unsoaked beans for 20-30 minutes and soaked beans for around 10 minutes.
My frst year I was overgrown by red beans, they even climbed up the trees. The mung bean was a gift and unknown to me at the time. My MILPA thanked me this year when this bean didn’t overtake the limes.
These beans have a short stature and a quick maturity rate making them ideal in a Northern garden or a small urban space. Each plant produces 2-10 pods each with around 10 beans each.
The entire plant blooms at once so there is no need to go back for late season checks you can harvest all at ones. They are also glorious little reseeders and I had a second harvest of self planted beans show up between my winter planting and it was wonderful to add a bit more to my dried stock.
They also are pulses and as far as I can tell, self drying.
Being so small, almost as soon as you harvest you can store them.
I told you mung was my new little garden dandy.
Today’s recipe came about because my first harvest of these glorious beans with a measly few hundred grams, therefore I wanted to use the bean to the fullest and make it the star of the show.
These popsicles are low in sugar and super high in protein making them perfect for hot summer days when I come in from working in the garden. The cold treat is a mental and physical recharge that is nourishing my body with a much needed protein a vitamin boost.
If you haven’t noticed, they are green! I can’t overlook my absolute love for green things.
Finally, I don’t have a high speed blender or the budget for protein powders.
Nik’s Mung Bean Popsicles
This recipe is developed for the hard working poor vegan who wants a healthy treat without breaking the bank or the blender.
1/2 cup mung beans (100 g)
4 cups water
¼ cup agave
½ cup coconut milk (or almond)
1 t cinnamon
Boil the mung beans in 4 cups of water for 25-30 minutes or until very soft.
Most of the water will be adsorbed but there should be some left in the bottom.
Let the beans cool and then pour them and their water into a blender with all the rest of the ingredients.
Blend until smooth and creamy.
Pour into popsicle molds or shot glasses, insert sticks.
Freeze for 3 hours or overnight.
Final pro tip, to release from the molds or shot glasses hold them in the palm of your hand for a minute or two.