Monggo, also known as mung beans or green gram are known for their slightly sweet flavor and versatility in both savory and sweet dishes.
Nutritional Value: Monggo beans are a powerhouse of nutrition. They are rich in protein, fiber, antioxidants, and essential vitamins and minerals. A cup of boiled mung beans provides:
- Calories: 212
- Protein: 14.2 grams
- Fiber: 15.4 grams
- Folate (B9): 80% of the 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
- Potassium: 15% of the RDI
Health Benefits: Monggo beans are known for their numerous health benefits, including:
- High in Antioxidants: They contain phenolic acids, flavonoids, and other antioxidants that help neutralize harmful free radicals.
- Heart Health: Regular consumption can help reduce blood pressure and LDL cholesterol levels.
- Digestive Health: The high fiber content aids in digestion and promotes a healthy gut.
- Protein Source: They are an excellent plant-based protein source, making them ideal for vegetarians and vegans.
Culinary Uses: Monggo beans are incredibly versatile and can be used in various dishes:
- Soups and Stews: Commonly used in Filipino dishes like Ginisang Munggo, a hearty and nutritious stew made with mung beans, spinach, tomatoes, onions, and sometimes pork or shrimp2.
- Salads: Sprouted mung beans add a crunchy texture and nutritional boost to salads.
- Desserts: In some Asian cuisines, mung beans are used in sweet dishes like mung bean paste or desserts.
Storage: Store dried monggo beans in an airtight container in a cool, dry place. Cooked mung beans can be refrigerated for up to 3-4 days in a sealed container.
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Locally sourced from Baguio.
The image is for illustrative purposes only. The actual product may vary.