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- By Michelle Minnaar
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Have you been looking for a tasty, filling yet light salad this summer? The mung bean salad is a must if you want to lead a healthy lifestyle. Offering a gamut of different flavours and textures, it will also fill you up thanks to mung beans. You’ll experience softness coming from the mung beans, avocado and tomatoes, and crunch from the spring onions and cucumbers. You can eat this mung bean salad on its own but iff you are a meat-lover, simply serve it as a side to some delicious steak. Need a handy recipe for one? Why don’t you serve it as a side with my crying tiger steak?
description and profile
You might have heard of mung beans. However, they also go by different names such as "moong beans" or "green grams". The term mung beans comes from the Sanskit word "mudga". Visually, they are green and are rather smaller in size, when you compare them to kidney beans or butter beans. These beans are commonly found across Asian countries such as India, Pakistan, China and other South-Asian countries. You can use them for savoury dishes or desserts, if you prefer.
What many people fail to realise is that you get bean sprouts from mung beans. Hence, you can add a nice crunch element to your mung bean salad if you sprout them. The mung bean sprouts are generally nutty in taste and they grow really fast. It only takes one or two days for the sprouts to pop up. See? No need to buy the sprouts in the super market!
history of mung beans
As with any other type of beans, you can probably already tell that they go way back in time. Some archaeologists argue that mung beans were originally cultivated and grown in Persia, today known as Iran. Others argue that Southern India is the original place where the mung bean was first discovered some 4500 years ago. The cultivation of these beans later spread throughout Asia into areas like Thailand, China and Vietnam. It was a common good sold on the Asian trade routes.
soaking mung beans
As this mung bean salad calls for dried mung beans, I will talk about how you can get your mung beans soft. Initially, I recommend soaking the mung beans in water for at least 6 hours or overnight in a large bowl. Do you know why people soak beans in water overnight? It helps removing those indigestible sugars which make our tummies bloat and hurt. Generally, it is recommended to leave the beans in cold water for up to eight hours. This ensures that the indigestible sugars are gone and thus the mung beans won’t cause as much flatulence.
prepping the vegetables
The way you cut up your vegetables makes a big difference in terms of elevating your salad. Usually, I like to cut the vegetables in roughly the same size. This way the flavours of the veggies are distributed evenly throughout the mung bean salad. In addition to that, no one likes to chew on a big chuck of cucumber!
more veggies for vegans and vegetarians
If you are vegan or vegetarian then the mung bean salad is definitely for you! The beauty of preparing such a salad is, that you can literally throw in any vegetables you want and it will still taste delicious. Why don’t you try blanching some broccoli and lightly pan frying some zucchini? If you feel like more of a crunch, then cut up some carrots for some sweetness. Speaking of sweetness, you can also go for pieces of corn. Do you see where I am going with this? You can take any vegetable and throw it in there. The choice is yours! Which ones did you go for? Drop a comment below.
substitutes
Now, since mung beans are the filling element in this mung bean salad, you might want to think of similar substitutes. I also like using butter beans or kidney beans. Butterbeans are larger in size and have a sweeter and nuttier taste profile. I also have an alternative version of making a butterbean salad with avocado, pesto and pumpkin seeds. Broad beans are another alternative.
more carbs just not beans
Looking to stock up on carbs so this mung bean salad truly leaves you full? There are so many things you can add to make this salad enjoyable yet filling. First, why don’t you try grains? Try quinoa, which is an excellent gluten-free substitute. I made something similar recently. I added grains and quinoa to a lovely salad and called it a healthy grain bowl. You can check out the original recipe here.
📖 Recipe
Mung Bean Salad
- Author: Michelle Minnaar
- Total Time: 45 minutes
- Yield: 4 servings 1x
Ingredients
UnitsScale
- 100g (½ cup) dried green mung beans
- 1 red pepper
- 1 tomato
- 1 avocado
- ¼ cucumber
- 5 spring onions
- 5ml (1 tsp) sea salt
- 2.5ml (½ tsp) black pepper
- 2.5ml (½ tsp) ground cumin
- Pinch of red chilli powder
- Juice of ½ lime
Instructions
- In a large bowl, soak the mung beans in water for at least 6 hours or overnight. The water should be about 2.5cm (1in) above the beans.
- When soaked, drain the water, place the mung beans in a steamer and steam for 30 minutes until soft.
- While the mung beans are steaming, chop the rest of the salad ingredients into small cubes and place in a serving dish.
- In order to make the salad dressing, mix the salt, pepper, cumin, chilli and lime in a small bowl.
- Remove the mung beans from the steamer, leave to cool and then add to the chopped salad.
- Add the dressing, toss to combine, and enjoy straight away.
Notes
- If you're looking for a substitute for avocado, check out one of these avocado substitutes.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Salad
- Method: Steam
- Cuisine: indian
Nutrition
- Serving Size: 1 serving
- Calories: 158
- Sugar: 3.6 g
- Sodium: 544 mg
- Fat: 10.3 g
- Saturated Fat: 2.1 g
- Carbohydrates: 15.7 g
- Protein: 3.8 g
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A special thanks toKelly Reevefor assisting with the recipe shoot.
More Main Course
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George Wright
Mozzarella, sun blush tomatoes, Parma ham, olives & rocket 🙂
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Sarah B
Greek salad's my favourite.
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Diana
Caesar salad
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ellie spider
I like florida salad with sliced orange and apple, shredded carrot, lettuce, red cabbage, cheese and topped with sunflower seeds
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Claire Little
caesar salad
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angela sandhu
goats cheese and rocket
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Rebecca Lis
Signed up thank you 🙂
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Rebecca Lis
Chicken pesto pasta salad
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Emma Davison
Tuna salad
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Catherine Gregory
I love a chicken salad
★★★★★
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sharon martin
a chicken and bacon salad
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Sarah Wilson
Greek salad with feta!
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Sarah Parker
buffalo chicken
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Sam Furniss
My favourite ever salad is boudin noir, sauteed garlic potatoes and a mixture of batavia, chêne rouge and chêne blonde lettuce
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Robyn Clarke
My mum used to make a curried rice salad with peaches, it doesn't sound good but it was delicious!
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Lisa Wilkinson
mackerel, beetroot and new potatoes
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Jill Donaldson
I love feta and smoked mackerel salad lush with pickled beetroot
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Alison
A simple tomato vinagarette
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Kelly L
I love a Feta and Watermelon salad!
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Fiona Mallard
I don't have one favourite, I just like to create different salads from whatever veg is ready in my garden that day. I also like experimenting with different dressings, at the moment it's homemade blueberry vinaigrette.
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Krzysia
I love a cold Japanese noodle salad that has plenty of beansprouts, Japanese veg and sesame flavours.
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Patricia Avery
One made from what we grow in our garden:)
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Elizabeth Harbron
Rice salad with cucumber, cashews, yogurt and herbs
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michelle thompson
chicken caeser salad
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Paula Phillips
I love a beetroot salad.
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francis lee
I love avocado salad with lettuce onions tomato and cucumber, with a little honey and mustard dressing
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Natalie Crossan
Greek salad xxx
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Samantha King
I love a Kaiso salad.. yum!
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lorraine kirk
I like a winter salad with halloumi and tangerine.
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Elizabeth Cooke
I love caesar salad
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Iris W
My favourite salad is lambs lettuce with panchetta a chopped eggs
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Rich Tyler
I love a greek salad
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Margaret Clarkson
Greek Salad
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Helen Thurston
I make a chunky mixed salad with avocado, tomato, cucumber, celery, red onion, sometimes I add beetroot, sweetcorn and/or vegan cheese.
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Ella Langford
Love 5 bean salad spiced up or greek salad
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Elisabeth Ries
Waldorf Salad - I love walnuts 🙂
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Mickie Bull
Waldorf Salad!
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Heather Bowie
a greek salad
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Jo Carroll
I really enjoy a Mexican bean salad - full of flavour. x
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clair downham
nicoise or caesar
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Helen Tovell
A thai chicken noodle salad
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Barbara Knight
I do a lovely 3-bean salad in a spicy dressing.
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Milly Youngman
I love a Mexican chicken, bacon and avocado salad!
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Susan Hoggett
I love a Goats Cheese and beetroot salad
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Suzanne Jackson
Stilton and walnut
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rebecca h
I love a greek salad! the combination of fresh sweet tomatoes and cucumbers with salty feta and olives with lots of olive oil is so delicious
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Suzanne
Goat's cheese and cherry tomato
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Victoria Hemmings
oh I like Caesar salad
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Keshia Esgate
I love a greek salad with feta
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Louise A
My favourite has to be a warm goats cheese salad
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Sarah Morris
I love a Chicken & Bacon salad with lettuce leaves, cucumber, plum tomatoes and red onion, drizzled with a honey & mustard dressing... so tasty, and relatively healthy (at least that's what I tell myself!!).
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Vanessa Cox
Salade Nicoise
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Becky Duffy
I love a Greek Salad 🙂
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Kat B
Grilled goats cheese salad, mmmm
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Penny H
I love mixed beans with avocado and some BBQ chicken salad
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Rebecca Brown
Goat cheese and olive salad with lots of mixed leaves - yum!
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Vicky Leigh
Hot smoked salmon and potato
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Laura Jeffs
My favourite salad is my very own italian bean salad, consisting of red beans, black olives, spring onions, sliced boiled potatoes and sliced boilde egg..it's so yummy!
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Ben Audsley
i love a wardorf salad - but i keep running out of wardorfs!
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lesley white
Greek salad
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Ritchie Dee
Tabbouleh
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Kevin Pike
chicken pesto with pine nut, it's the best!
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Zoe C
Mine is a sweet salad, grated carrot, sliced bananas, sultanas and a drizzle of lemon juice
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amy bondoc
i love avocado and beetroot salad delicious x
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freya knudsen
Tuna nicoise is good or anything with avocado and mango.
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Kate Toner
Greek salad
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Emily Hutchinson
Caesar Salad with blue cheese!
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olivia Kirby
Tuna nicoise is a favourite
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Hannah P
My favourite is anything with avocado and chia seeds! Also loving a bit of violife with my salads at the moment
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stuart hargreaves
I love anchivies lettuce tomato beetroot and apple with a few peppers
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Laura Warwick
greek salad
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Carolyn Heyworth
Like rocket, smoked salmon and cheese, a few cherry tomatoes too.
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Lindsey Jones
Caesar salad
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Fiona King
Waldorf Salad
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David Taylor
Caesar Salad
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ValB
signed up to the newsletter
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ValB
I love Waldorf salad
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Heather Haigh
Spinach and bacon salad
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Debbie Callender
My favourite salad is Kale, Tomato and spiralized cucumber. I always massage the Kale with olive oil, Himalayan pink salt and lemon juice
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Fiona
A greek salad is my favourite
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laura banks
Caeser salad for me
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Jayne Townson
I love my homemade beetroot salad, thanks for this lovely giveaway.
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Jodie A Green
I DO LOVE Caeser salad
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Stephanie Coals
My favourite has to be chicken caeser salad
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cheryl hadfield
chicken caeser salad
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Tracey Belcher
I already subscribe to the newsletter and look forward to receiving the new recipes
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Tracey Belcher
I love salads but if I had to pick a favourite it would be Thai Salad
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Solange
Chicken Caesar salad.
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Kim Neville
I am signed up already to your newsletter 🙂
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Sam r
Caeser salad for me 🙂 x
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Maxine G
I love a fresh pepper and onion salad with mint, lemon, pomegranate molasses and feta
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emma walters
i love a fresh cous cous salad with lots of coriander
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Emma @ Supper in the Suburbs
You know I've heard of mung beans but never actually seen them let alone tasted them. This recipe sounds delicious though so will have to hunt some down!
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Tracey Peach
I love beetroot salad's they look pretty too!
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Tracy Nixon
Chicken with balsalmic vinegar!
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Emily Coates
How colourful! I love the sound of it. Rainbow food is the best. I love a potato salad with added tomatoes, avocado, lemon, chives x
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frances hopkins
Love Caesar salad x
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Kay sale
My favourite salad is beetroot and goats cheese.
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