Legume
raw mothbeans.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
mothbeans
SERVING
CALORIES
343
PROTEIN
22.9g
CARBS
61.5g
FAT
1.6g
FIBER
4.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories343kcal—
Protein22.9g46%
Carbohydrates61.5g22%
Fiber4.0g14%
Sugar2.5g5%
Total fat1.6g2%
Saturated fat0.30g2%
Trans fat0g—
Cholesterol0mg0%
Water9.7g—
MINERALS
Sodium30mg1%
Potassium1191mg25%
Calcium150mg12%
Iron10.9mg61%
Magnesium381mg91%
Phosphorus389mg31%
Zinc3.4mg31%
Copper0.90mg100%
Manganese1.8mg78%
Selenium8.2µg15%
VITAMINS
Vitamin A0µg0%
Vitamin C4.0mg4%
Vitamin D0µg0%
Vitamin E0.10mg1%
Vitamin K5.0µg4%
Thiamin (B1)0.50mg42%
Riboflavin (B2)0.10mg8%
Niacin (B3)2.8mg18%
Pantothenic acid (B5)0.80mg16%
Vitamin B60.40mg24%
Folate (B9)622µg156%
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 cup196g
1 tablespoon12.3g
1 teaspoon4.1g
1 ml0.8g
1 liter816.7g
HEALTH BENEFITS
Why eat it.
- ✓Rich in plant-based protein and dietary fiber, promoting satiety and digestive health.
- ✓Good source of essential minerals like calcium, magnesium, and phosphorus, which support bone density.
- ✓Contains antioxidants and B-vitamins, including folate, which are vital for cellular health and energy metabolism.
- ✓Has a low glycemic index, which may help in managing blood sugar levels.
COOKING TIPS
In the kitchen.
- 1Soak dried mothbeans for 4-6 hours or overnight to reduce cooking time and improve digestibility.
- 2Mothbeans are excellent for sprouting; use sprouted beans in salads, stir-fries, or traditional Indian dishes like Misal Pav.
- 3Cook by boiling or pressure cooking until tender. They have a nutty flavor that pairs well with spices like cumin, turmeric, and coriander.
- 4Can be ground into flour (besan) to make savory pancakes, flatbreads, or batters.
STORAGE
Keep it fresh.
- Store dry mothbeans in an airtight container in a cool, dark, and dry place for up to one year.
- Once cooked, store in a sealed container in the refrigerator for up to 4 days.
FAQ
Frequently asked questions.
Are mothbeans healthy?
Yes, mothbeans are highly nutritious, offering a rich source of plant-based protein, dietary fiber, and essential minerals like calcium and magnesium. They support bone health, aid digestion, and provide antioxidants and B-vitamins that promote overall cellular health.
How much protein is in mothbeans?
Raw mothbeans contain approximately 22.9 grams of protein per 100 grams. This high protein content makes them an excellent meat alternative for vegetarians and vegans looking to support muscle maintenance and satiety.
Are mothbeans good for weight loss?
Yes, mothbeans can be beneficial for weight loss due to their high fiber and protein content, which helps increase feelings of fullness. Additionally, they have a low glycemic index, which helps regulate blood sugar levels and manage appetite.
Are mothbeans gluten-free?
Yes, mothbeans are naturally gluten-free. They are a safe and nutritious legume option for individuals with celiac disease or non-celiac gluten sensitivities.
Are mothbeans keto-friendly?
No, mothbeans are generally not considered keto-friendly as they contain about 61.5 grams of carbohydrates per 100 grams. While they are a healthy complex carb, they are too high in starch for a strict ketogenic diet.
How do you cook raw mothbeans?
To cook mothbeans, rinse them thoroughly and boil them in a 3:1 ratio of water to beans for about 20-30 minutes until tender. They are commonly used in traditional dishes like curries, stews, or the Indian dish Matki Chi Usal.
Do I need to soak mothbeans before cooking?
While not strictly necessary because of their small size, soaking mothbeans for 4-6 hours can reduce cooking time and improve digestibility. Soaking also helps reduce anti-nutrients, making the minerals more bioavailable.
How should I store raw mothbeans?
Raw mothbeans should be stored in an airtight container in a cool, dry, and dark place, such as a pantry. When kept away from moisture and heat, they can remain fresh for up to 12 months.
What do mothbeans taste like?
Mothbeans have a distinct nutty and earthy flavor with a slightly sweet undertone. Their texture is firm yet creamy once cooked, allowing them to hold their shape well in soups and salads.
Can I sprout mothbeans?
Yes, mothbeans are excellent for sprouting. Sprouting increases their vitamin C and B-vitamin content while making them easier to digest; sprouted mothbeans can be eaten raw in salads or lightly steamed.
