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Green soy, nutritional properties and all information onmung bean. Calories, soup, recipes and advice for use.
Despite the name"Green soy",themung bean(or mung bean) is only part of the same family of soy (that of legumes) but they are two different botanical species.
Yellow soy is a legume produced by the botanical speciesGlycina maxwhile the green soy it is derived from the botanical species Vigna radiatabetter known asmung bean.
Just like theyellow soy, also theregreen soyit is grown mainly in India, China and Southeast Asia.
Mung beans in the kitchen
Theregreen soyit is used for sweet and savory recipes. In the premises ofHong Kong, imung beansshelled and powdered are used to prepareice cream and popsicles.
In our country's Asian restaurants, it is not uncommon to findHopia, desserts filled with mung bean pasta.
In China, mung bean jelly is very popular while in the Philippines, a typical dish is given by mung bean soup(or mungo) sauteed with shrimp or fish, this typical dish is calledbalatongorginisang monggò. There Mung bean soup it is traditionally served on the Friday of Lent when Filipino Catholics refrain from eating meat. In the last paragraph we will see the recipe.
Green bean sprouts
In fact, i bean sproutsthat we find on the market are green soybean sprouts.
If mung beans are allowed to germinate, they give life to the tasty onesbean sprouts.Just keep the mung beans (fresh) in water for four hours in daylight and then leave them in the dark for an entire night.
Green soy or mung beans, nutritional properties
These are legumes fromnutritional valuesinteresting. 100 grams of boiled green soy provide:
- Calories: 105 kcal
- Carbohydrates: 19.15
- Fat: 0.38 g
- Protein: 7.02 g
- Calcium: 27 mg
- Iron: 1.4 mg
- Magnesium: 48 mg
- Manganese: 0.298 mg
- Phosphorus: 99 mg
- Potassium: 299 mg
- Zinc: 0.84 mg
Among other micronutrients, thegreen soyprovides vitamins of group B (B1, B2, B3, B5, B6, B9), vitamin C, vitamins E and vitamin K.
Green soy soup
Among the most popular dishes in our country is thegreen soy soupor mung bean soup. In the countries of origin, thegreen soy soupit is prepared with fish and shrimp broth and is generally served with smoked fish as shown in the photo below.
Here we provide you with thevegan recipes of green soy soup, however, those who prefer the recipe traditional Asian, it can sauté the prawns together with oil and garlic and cover the rice with fish broth.
Green soy soup recipe, ingredients for 4 people:
- 150 g of mung beans
- 100 g of whole rice
- a spoonful of miso
- two cloves of garlic
- cumin seeds
- extra virgin olive oil
Wash the green soy and let it soak just like you would for dry beans ... for a whole night.
Drain and rinse imung beans (also calledgreen soy) and put them to boil for about 40 - 45 minutes. Start cooking the brown rice for half the time indicated on the purchase package.
Meanwhile, pour a little oil into a pan with cumin and garlic. Finish cooking the rice in the sauce, adding the miso broth.
Add thegreen soy, mix everything and serve still hot.
This dish is more or less faithfully inspired by the traditional Filipino recipe of Ginisang monggo.
In this green soy soup recipe we used Miso. Miso is a derivative of yellow soy. For information on where to find miso and how to cook it, please refer to the dedicated page:miso, what is it.
Where to buy thegreen soy?
In a shop specializing in ethnic or Asian cuisine or by taking advantage of the online purchase. On Amazon, 5 kilograms of mung beans or green soy can be bought at a price of 32.95 euros with free shipping.
When you buy themung beans or green soybeans, don't be surprised if the color of each bean is duller and approaches a straw green… This is completely normal. The mung beans that we find on the market are dried, just like beans and other traditional legumes, which is why they must be soaked for about 10 - 12 hours before cooking.