If you are looking for a quick snack or appetizer that can help address the ravenous feel when you get home from a long day and still need to cook, or are asked to contribute an appetizer to the next party you might be going to, then read on.
I like experimenting with different twists to traditional foods, and one such focus of mine was finding alternative bases for hummus. Enter a little, lesser known, dark green legume: the all-mighty Mung Bean.
Mung beans are tiny, green legumes, originating from India that are by now an important staple in Asia.
They have a terrific nutritional profile you sure will want to tap into [references below]:
- excellent source of plant-based protein
- potent anti-oxidant food that helps to neutralize free radicals that can cause a lot of damage in your body – an excellent daily addition when you are undergoing Radiation Therapy
- proven anti-proliferative qualities making it an excellent anti-cancer food
- able to lower LDL or “bad” cholesterol
- high in Folate (Vitamin B9) which plays a crucial role in your body’s ability to effectively “methylate” and detoxify more effectively
- good source of the trace mineral manganese which is much needed for blood sugar control, thyroid hormone function, central nervous function and anti-inflammatory function especially in chronic inflammatory disease conditions, including rheumatoid arthritis
- good source of magnesium which is such an important mineral affecting individual cells, and the function of muscles, nerves and enzymes, all crucial for sleep, mood, memory, cognition, muscle contraction, the ability to manage stress and regulate your appetite.
If you wish to up-level its nutrient content, then sprouting is the way to go.
Sprouting – soaking in clean water and allowing the first signs of growth to develop from bean to plant – actually reduces its calories count, frees up more amino acids from protein as well as increases its anti-oxidant levels while reducing a less desirable anti-nutrient, phytic acid which can reduce mineral absorption from other foods consumed.
Here I used a traditional hummus recipe and swapped the traditionally used chick peas (garbanzo beans, which have a slightly higher carb count) with mung beans as a base. Serve with cut veggies or as a dollop on top of fried eggs, inside an omelet or as a base for home-made pizza (try a store-bought cauliflower crust as a low carb, gluten-free option).
REFERENCES
- Kim, DK., Jeong, S.C., Gorinstein, S. et al. Plant Foods Hum Nutr (2012) 67: 71. https://doi.org/10.1007/s11130-011-0273-x https://www.ncbi.nlm.nih.gov/pubmed/22350499
- Lopes, Lays Arnaud Rosal et al. “Cholesterol-Lowering and Liver-Protective Effects of Cooked and Germinated Mung Beans (Vigna radiata L.).” Nutrients vol. 10,7 821. 26 Jun. 2018, doi:10.3390/nu10070821 https://www.ncbi.nlm.nih.gov/pubmed/29949855
- Yogendrasinh B. Solanki & Sunita M. Jain (2010) Antihyperlipidemic activity of Clitoria ternatea and Vigna mungo in rats, Pharmaceutical Biology, 48:8, 915-923, DOI: 10.3109/13880200903406147 https://www.ncbi.nlm.nih.gov/pubmed/20673179
- Yeap, Swee Keong et al. “In Vivo Antioxidant and Hypolipidemic Effects of Fermented Mung Bean on Hypercholesterolemic Mice.” Evidence-based complementary and alternative medicine : eCAM vol. 2015 (2015): 508029. doi:10.1155/2015/508029 https://www.ncbi.nlm.nih.gov/pubmed/26074993
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