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Chinese Mung Bean (Green Bean) Soup Recipe - Superfood with Medicinal Values

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mung-bean-soup-recipe
Pandan leaves are very fragrant, adding a pleasant scent to dishes. A wonderful complement to sugar syrups and coconut milk, their distinct aroma and taste also make them a flavouring of choice, at par perhaps with vanilla or chocolate.

Pandan leaves are very fragrant, adding a pleasant scent to dishes. A wonderful complement to sugar syrups and coconut milk, their distinct aroma and taste also make them a flavouring of choice, at par perhaps with vanilla or chocolate.

Mung Bean Soup (綠豆湯) Recipe

Serving portion : 6

Ingredients

200 g mung beans

125 g Palm sugar or gula Melaka (can be replaced with sugar)

1.5 liter Water

2 pieces Pandan or screwpine leaves (optional)

4 tbsp Coconut milk

1/4 tsp salt (depending on your taste preference)

3 tbsp White or brown sugar (add according to taste)

4 tbsp sago pearl (optional)

Methods

1) soak the green peas for 4 hours or overnight. Ensure that the water volume is double the volume of green peas.

2) Soak the sago for half an hour or more. Sieve the sago over running water from the pipe to remove the powdery residue.

3) Pour the soaked and washed green peas into a pot with 1.5l of water or more such that the water level is about 3 inches above the green peas level. Add in the pandan leaves which is tied into a knot. Let it boil, then simmer with lower heat for approximately 45 minutes until the beans are almost tender (almost cooked).

4) Add in the sago pearls and cook till sago pearl is transparent. Remember to stir all the time when sago is added, to prevent them from sticking to the bottom of the pot and burnt.

5) Add in sugar and Palm sugar. Continue stirring until the sugar melted.

6) Add in coconut milk.

And it is ready to be served hot or cold.

mung-bean-soup-recipe

Medicinal Properties

Mung bean sprouts have been grown by the Chinese for over 5000 years. The medicinal properties of mung beans is well documented in the book “Chinese System of Food Cures” by Henry C. Lu. Mung bean has a long history of food and medicinal uses, with a written record dating back to the 10th century A.D. It is best known to be used for treatment of poisoning of various types, including foods (e.g., mushroom) and herbal drugs (e.g., aconite). In modern times, with pollution becoming an issue, mung bean has extended its use to treat against industrial and environmental poisoning (e.g. pesticides, heavy metals, etc.). Some of these treatments have been reported in Chinese herbal and traditional medical journals in recent years.

For people who avoid consuming beans due to digestive difficulties will be surprised to find that mung beans are relatively easy to digest. They do not generally create abdominal gas or bloating, the drawbacks of larger beans. More importantly, mung beans provide cleansing and detoxifying properties as mentioned above. Rich in potassium, mung bean is beneficial for the cardiovascular and nervous systems. For vegetarian and health-conscious meat eaters, mung beans are part of the legume family which are also a good source of high quality protein. A cup of cooked mung beans contain 14 gms of protein. Rich in fiber, mung bean works to keep healthy cholesterol levels. Mung beans are also rich in iron, thiamin, magnesium, phosphorus, potassium, copper and folate, which help many other bodily functions for optimum health. When sprouted, mung beans contain vitamin C that is not found in the bean itself.

Although Chinese people like to consume mung bean products as desserts, it is often eaten with therapeutic intentions. The consumption of mung bean is especially popular in hot summer to prevent heatstroke, heat rash or prickly heat.

Mung beans, mature seeds, cooked, boiled, without salt, 1 cup

USDA National Nutrient Database for Standard Reference, Release 18 (2005)

NutrientUnits1.00 X 1 cup, 202g

Proximates

 

 

Water

g

146.77

Energy

kcal

212

Energy

kj

891

Protein

g

14.18

Total lipid (fat)

g

0.77

Ash

g

1.6

Carbohydrate, by difference

g

38.68

Fiber, total dietary

g

15.4

Sugars, total

g

4.04

Minerals

 

 

Calcium, Ca

mg

55

Iron, Fe

mg

2.83

Magnesium, Mg

mg

97

Phosphorus, P

mg

200

Potassium, K

mg

537

Sodium, Na

mg

4

Zinc, Zn

mg

1.7

Copper, Cu

mg

0.315

Manganese, Mn

mg

0.602

Selenium, Se

mcg

5

Vitamins

 

 

Vitamin C, total ascorbic acid

mg

2

Thiamin

mg

0.331

Riboflavin

mg

0.123

Niacin

mg

1.166

Pantothenic acid

mg

0.828

Vitamin B-6

mg

0.135

Folate, total

mcg

321

Folic acid

mcg

0

Folate, food

mcg

321

Folate, DFE

mcg_DFE

321

Vitamin B-12

mcg

0

Vitamin B-12, added

mcg

0

Vitamin A, IU

IU

48

Vitamin A, RAE

mcg_RAE

2

Retinol

mcg

0

Vitamin E (alpha-tocopherol)

mg

0.3

Vitamin E, added

mg

0

Vitamin K (phylloquinone)

mcg

5.5

Lipids

 

 

Fatty acids, total saturated

g

0.234

4:00

g

0

6:00

g

0

8:00

g

0

10:00

g

0

12:00

g

0

14:00

g

0

16:00

g

0.168

18:00

g

0.048

Fatty acids, total monounsaturated

g

0.109

16:1 undifferentiated

g

0

18:1 undifferentiated

g

0.109

20:01

g

0

22:1 undifferentiated

g

0

Fatty acids, total polyunsaturated

g

0.259

18:2 undifferentiated

g

0.24

18:3 undifferentiated

g

0.018

18:04

g

0

20:4 undifferentiated

g

0

20:5 n-3

g

0

22:5 n-3

g

0

22:6 n-3

g

0

Cholesterol

mg

0

Amino acids

 

 

Tryptophan

g

0.154

Threonine

g

0.465

Isoleucine

g

0.6

Leucine

g

1.099

Lysine

g

0.99

Methionine

g

0.17

Cystine

g

0.125

Phenylalanine

g

0.858

Tyrosine

g

0.424

Valine

g

0.735

Arginine

g

0.994

Histidine

g

0.414

Alanine

g

0.624

Aspartic acid

g

1.64

Glutamic acid

g

2.537

Glycine

g

0.568

Proline

g

0.652

Serine

g

0.699

Other

 

 

Alcohol, ethyl

g

0

Caffeine

mg

0

Theobromine

mg

0

Carotene, beta

mcg

28

Carotene, alpha

mcg

0

Cryptoxanthin, beta

mcg

0

Lycopene

mcg

0

Lutein + zeaxanthin

mcg

0

Nutritional Red Bean Soup

Nutritional Red Bean Soup

Other Nutritional Recipes :

Sweet Potato and Taro (Yam) Soup Dessert

Sweet Potato and Taro (Yam) Soup Dessert

Bittergourd (Bitter Melon) Chicken Soup - Wonder Soup for Health

Bittergourd (Bitter Melon) Chicken Soup - Wonder Soup for Health

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Comments

Pollyannalana from US on October 12, 2011:

Great recipe and more I see I need to check out!

Polly

Ingenira (author) on January 31, 2011:

Glad you love it, PaperNotes. Hmmm, your recipe sounds delicious. Do you share it on Hubpages ?

PaperNotes on January 31, 2011:

I love mung beans! I do cook mung beans for my family. Mine is a simple recipe of sauteed garlic, onion and smoked fish with mung beans. Thanks for the recipe.

Ingenira (author) on January 25, 2011:

Glad you like it just by looking at it, Nightweaver. :) Thanks for commenting.

Nightweaver on January 25, 2011:

Mmmmmmmm, mung bean soup. I've eaten this before, my mother and sister has prepared it for me. It's pretty good. Thanks for posting this! I need to try making it myself sometime.

Ingenira (author) on January 19, 2011:

thank you, TheListLady. Welcome to my page. Wow, you lived in S. Korea before, that must be a wonderful experience for you. And glad you like this recipe.

TheListLady from New York City on January 19, 2011:

This is sooooo good. When I lived in S. Korea I had the pleasure of enjoying mung bean soup. Excellent. Thanks for the super recipe and all the nutritional information.

What a great hub - rated up - and for sure I will be following you. Yay!

Ben Zoltak from Lake Mills, Jefferson County, Wisconsin USA on January 10, 2011:

ah ha so that's what's screwpine looks like neat!

Ingenira (author) on January 08, 2011:

Thanks for visiting, Ben. This recipe is common Southeast Asian dessert. I have added a photo of screwpine or pandan leave for you to see. It's commonly used to add fragrance to cakes and dessert here.

The soup sweetness can be adjusted by adding more water or ice cubes to the dish. :)

Ben Zoltak from Lake Mills, Jefferson County, Wisconsin USA on January 08, 2011:

I've never heard of Mung beans Ingenira, they sound tasty, also, what the heck is a screwpine? Sounds hilarious, lol. All of this sounds exotic. What I don't get is, it sounds like a very sweet soup. Or doesn't it taste too sweet as a soup?

Can't wait to try some, thanks for the introduction.

Ben

Ingenira (author) on January 04, 2011:

thanks for visiting, Tony. Yes, mung beans is a rich source of purines too like many other legumes, not very helpful for the gout. :)

Have you tried to lower your uric acid level in your body with much success ?

Tony McGregor from South Africa on January 04, 2011:

Thanks for this woderful looking recipe and all the info about mung beans. I have been told notto eat beans as they contain purines which aggravate my gout. Do mung beans also contain purines?

Thanks for sharing.

Love and peace

Tony

Ingenira (author) on January 03, 2011:

Appreciate your comment wordscribe43. Let me know the ingredients you are not familiar with and you cannot get it from the Asian supermarket, I can suggest substitute for you.

Oh ya, we both have the same numbers of hubs, how cool is that !

Elsie Nelson from Pacific Northwest, USA on January 03, 2011:

Oh my goodness, that sounds soooo good. I love anything with coconut milk. I love all kinds of beans, but really haven't experimented much with the mung variety. There are a few ingredients I'm not familiar with, but we live near a HUGE Chinese supermarket. I love experimenting with new foods and ingredients, especially healthy ones. Thanks for sharing...

Hey, I just noticed you and I have the exact same number of hubs!!!