Being on a vegetarian diet/ vegan, all are more concerned about their protein intake. Main source of protein to them are beans, dals and lentils of various types. Mung beans have been a part of traditional Ayurvedic diets in India from thousands of years. Main important element is that it is low in calories and is a high source of protein, fiber and antioxidants. It increases metabolism rate and makes one feel satiated.
Some people experience gas or bloating from eating beans, but mung beans are one of the easiest beans to digest. It is light on stomach so it can be included in sick person’s diet also. Sprouting mung beans is very beneficial for increasing the nutrients. You can check how to Sprout Mung on my blog and an easy delicious Taco shell recipe. Just follow these links –
- 1 1/2 Cup split green Mung beans
- 1 inch ginger chopped
- 1 Tsp cumin seeds
- 2-3 green chilies as per taste
- 1/4 Tsp Asafoetida ( skip for gluten free)
- 1 Tsp Red chili powder
- 1 Tsp Turmeric powder
- 1 Tsp coriander powder
- Salt to taste
- Ghee/ oil for drizzling
- 1/2 Cup Sprouted Mung beans
- fresh Coriander leaves chopped
- 1 medium sized Red onion nicely chopped
Wash split Mung beans with water three times nicely. Soak it with enough water on top for at-least 2- 3 hours. Usually they get double in size. Drain all water and put in a blender. Add roughly chopped ginger, cumin seeds, and green chilies. Add little water to help in grinding. Make a course paste, add little water if needed.
Now its the time to add in some spices — Turmeric powder, Coriander powder, salt, asafoetida and Red chili powder. Taste the batter for hotness as we had added green chilies earlier and then add red chili powder accordingly. Mix all ingredients nicely. Check the consistency- it should not be too thick or running. keep other ingredients ready for topping up our pan cake.
Heat a non stick Tawa/ griddle on medium flame and spread little ghee on it.Pour a ladleful of batter on it and slowly spread it to medium thick pan cake. Spread a layer of Red onions, sprouts and fresh coriander leaves. Red onions and sprout gives a nice crunch and texture to soft chilla/pan cake. Gently press with back of your spoon and cook on low-medium flame by covering it on top.
Open and check the edges for darker shade and see Red onions have become little translucent. We will cook on one side only and not flip it over as its cooked when covered. Gently lift from one end and fold it into half. Ready to be served hot with coriander dip and tomato sauce.
Super Healthy protein pack Mung chilla/ Pesarattu is ready with a nice crunch of sprouts and red onions and soft from inside with a golden brown color. Its good snack time or breakfast recipe to enjoy. It can be given to kids in lunch box with changing toppings to grated paneer or all time favorite cheese. They enjoy to dig into their cheesy paneer pancakes.
- Mung beans are high in important vitamins, minerals, protein and fiber. Sprouted mung beans contain fewer calories but have more antioxidants and amino acids.
- Its good source of antioxidants, which reduces risk of chronic diseases, such as heart disease, diabetes.
- Animal studies have shown that mung bean antioxidants may lower “bad” LDL cholesterol, while human studies have linked higher legume consumption to lower LDL cholesterol levels.
- its good source of potassium, magnesium and fiber, which have been linked to lower blood pressure.
- It is high in fiber and protein, which can help curb hunger so helps in weight loss.
- Mung beans are high in folate, iron and protein, all of which women need more of during pregnancy. Avoid raw mung bean sprouts when you’re pregnant, as they may contain harmful bacteria.
Source for health benefits : healthline
- We can use Mung sprouts instead of split mung beans.
- Black pepper can be used in place of green chilies.
- Toppings can be changed as per ones choices- vegetables like cabbage, capsicum
- Use Cheese or grated Paneer if making it for kids.