Legume
boiled unsalted mungo beans.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
105
PROTEIN
7.5g
CARBS
18.3g
FAT
0.55g
FIBER
6.4g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories105kcal—
Protein7.5g15%
Carbohydrates18.3g7%
Fiber6.4g23%
Sugar2.0g4%
Total fat0.55g1%
Saturated fat0.04g0%
Trans fat0g—
Cholesterol0mg0%
Water72.5g—
MINERALS
Sodium7.0mg0%
Potassium231mg5%
Calcium53mg4%
Iron1.8mg10%
Magnesium63mg15%
Phosphorus156mg12%
Zinc0.83mg8%
Copper0.14mg16%
Manganese0.41mg18%
Selenium2.5µg5%
VITAMINS
Vitamin A2.0µg0%
Vitamin C1.0mg1%
Vitamin D0µg0%
Vitamin E0.15mg1%
Vitamin K2.7µg2%
Thiamin (B1)0.15mg13%
Riboflavin (B2)0.08mg6%
Niacin (B3)1.5mg9%
Pantothenic acid (B5)0.43mg9%
Vitamin B60.06mg4%
Folate (B9)94µg24%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup180g
1 tablespoon11.3g
1 teaspoon3.8g
1 ml0.8g
1 liter750g
HEALTH BENEFITS
Why eat it.
- ✓Rich in essential nutrients like folate, magnesium, manganese, and vitamin B1.
- ✓High in dietary fiber and resistant starch, which can aid digestive health and promote beneficial gut bacteria.
- ✓May help regulate blood sugar levels due to their low glycemic index, fiber, and protein content.
- ✓Contain potent antioxidants, such as flavonoids and phenolic acids, which may help reduce oxidative stress and lower chronic disease risk.
COOKING TIPS
In the kitchen.
- 1Mash boiled mungo beans with spices like cumin and coriander to form a base for vegetarian burgers or fritters.
- 2Add to soups, stews, and curries during the last 10-15 minutes of cooking to add texture, protein, and creaminess.
- 3Toss cold, boiled mungo beans with chopped vegetables, herbs, and a vinaigrette for a quick and nutritious salad.
- 4Blend with garlic, lemon juice, and tahini or olive oil to create a unique and creamy dip.
STORAGE
Keep it fresh.
- Store cooked mungo beans in an airtight container in the refrigerator for 3 to 5 days.
- For longer storage, freeze the boiled beans in a single layer on a baking sheet before transferring to a freezer-safe bag or container for up to 6 months.
FAQ
Frequently asked questions.
Are boiled mungo beans healthy?
Yes, boiled mungo beans are highly nutritious, offering a rich supply of folate, magnesium, and manganese. They are high in antioxidants and dietary fiber, which support heart health, digestion, and the reduction of oxidative stress.
How much protein is in boiled mungo beans?
100g of boiled mungo beans provides approximately 7.54g of protein. While they are a great plant-based protein source, they should be paired with grains like rice to ensure you receive a complete profile of essential amino acids.
Are boiled mungo beans good for weight loss?
Yes, they are excellent for weight management as they contain only 105 calories and 0.55g of fat per 100g. Their high fiber and protein content promote satiety, helping you feel full longer and reducing overall calorie intake.
Are boiled mungo beans gluten-free and vegan?
Yes, mungo beans are naturally gluten-free and 100% plant-based. They are an ideal ingredient for vegans and individuals with celiac disease or gluten sensitivities.
Are mungo beans keto-friendly?
Mungo beans are generally not considered keto-friendly because they contain 18.34g of carbohydrates per 100g. While they have a low glycemic index and are healthy, the carb count is typically too high for a strict ketogenic diet.
How do you cook boiled mungo beans?
Rinse the beans and simmer them in a pot with a 3:1 ratio of water to beans. They typically take 20 to 30 minutes to become tender; soaking them for a few hours beforehand can further reduce the cooking time.
What do boiled mungo beans taste like?
They have a mild, earthy, and slightly nutty flavor with a soft, creamy texture. Because their taste is subtle, they are highly versatile and easily absorb the flavors of spices, aromatics, or sauces they are cooked with.
How long do boiled mungo beans last in the fridge?
Stored in an airtight container, boiled unsalted mungo beans will stay fresh in the refrigerator for 3 to 5 days. Make sure they have cooled to room temperature before placing them in the fridge to prevent condensation.
Can you freeze boiled mungo beans?
Yes, boiled mungo beans freeze exceptionally well. Drain any excess liquid and store them in freezer-safe bags or containers for up to 6 months, making them a convenient addition to future soups or salads.
Do mungo beans cause gas or bloating?
Mungo beans are generally easier to digest than other legumes like kidney beans. To further minimize bloating, soak the beans overnight and discard the soaking water before boiling them in fresh water.
