The leguminous crop, born in India, has a short and concise name mash. These are beans that are small in size, green in color and rounded in shape. Culture refers to bean. It grows most often in Asian countries: Korea, China and Japan. There, mung bean is a popular and valuable product like bread in Russia.
It is added to a huge number of dishes, but the salad of sprouted mung is especially popular. Today we will talk about the nuances of cooking this recipe, and also consider all the positive properties of legumes from India.
How to sprout mash
If you want to improvise, to cook something unusual, to pamper your body with a certain “vitamin bomb”, then the salad recipe from the sprouted mash is what you need. Of course, in the Russian store you will not find germinated beans. They will have to cook independently at home. This is done very simply.
We buy a pack of masha. We rinse it thoroughly under a stream of cold water. We take a container with a wide, even bottom. Put the beans in a cup so that they do not lie on top of each other. Then gently fill with clean water, blowing a stream along the wall of the bowl. Leave to swell. It is advisable to change the water every 3 hours. You can’t do this at night. The last change of water is in the morning. At the same time, you will notice the first small roots that appear from green seeds. Now you can start preparing salad from sprouted mung bean.
List of essential ingredients and nutritional value
For a dish you will need:
- 160 g carrots in Korean;
- 240 g of sprouted Indian peas;
- 3 large tomatoes;
- 2 pickled cucumbers;
- a couple of teaspoons of sesame seeds;
- three tablespoons of soy sauce.
From the above list of products you will get an incredibly delicious salad of sprouted mung bean. One hundred grams will contain only 120 kilocalories, 15 g of carbohydrates, 8 g of protein, 4 g of fat.
Description of the cooking process
Pickled cucumbers are cut into large enough cubes. Tomatoes can also be crushed into smaller cubes. We send the sprouted beans to a small saucepan and cook them for 2 minutes. Recline, rinse with cold water. We mix mung bean, cucumbers, tomatoes, sesame seeds and Korean carrots in a salad bowl. Season the salad with soy sauce.
The recipe for the salad of sprouted mung and vegetables
It will be required:
- fresh zucchini;
- sprouted mung bean;
- fresh cucumber;
- a tomato;
- sweet bell pepper;
- a small bunch of Beijing cabbage;
- green onion feathers;
- lemon juice;
- sea ​​salt.
How to cook
Fresh zucchini peeled, cut into long slices. We turn each of them into a bunch of thin strips. My sweet pepper, remove the core, cut into thin strips. We do the same with cucumber and tomatoes.
In general, many oriental salads have the same cut: "thin rods." If it is not close to you and you want the dish to have large pieces that delight the eye and mouth, then you can cut it like that.
We chop juicy leaves of Beijing cabbage in random order. Chop green onions into small circles. Mix all the ingredients listed, add lemon juice and a pinch of sea salt.
It turns out a magical, healthy, light and low-calorie salad. It can be served as an independent dish. Can be used as a side dish for meat, stewed vegetables or fried mushrooms.
Salad with Mash and Avocado
Required:
- sprouted beans;
- fresh cucumber;
- iceberg lettuce;
- avocado;
- sweet bell pepper;
- flax seeds - 10 g;
- fresh parsley;
- a spoon of white sesame seed;
- sea ​​salt;
- olive oil;
- ground black pepper;
- lemon juice - a teaspoon.
Soaked at night, sprouted during this time, spread the mung bean in a large bowl. Add to it a cucumber cut in half rings, bell pepper chopped into long strips. We chop the parsley randomly, and peel the avocado, remove the seed and cut into neat strips. Sprinkle with salt and sesame seeds, mix. Season with a mixture of olive oil and lemon juice. Garnish with parsley.
Meat salad
If you don’t follow the diet or just decide to allow yourself a little more than usual for lunch, we recommend preparing a delicious, healthy and satisfying meat salad with sprouted mash. Germinated legumes will give strength, especially in winter, strengthen immunity, and the meat component will add strength and saturate for a long time.
- a handful of sprouted Indian peas;
- half sweet salad onions;
- boiled (smoked) meat - any;
- butter;
- salt.
Peas are grown according to the principle already described above. In the morning you can cook a salad of sprouted mung. The recipe with the photo shows how beautiful and appetizing the dish looks. Yes, and is prepared in a matter of minutes.
The meat (can be replaced with smoked sausage or ham) is cut into long bars and fried in oil. Then mixed with onions and sprouted Indian mash. You can’t even fill the salad, as there will be enough oil from frying meat.
Beneficial features
- Beans from India have a negative calorie content. This makes any sprouted mung bean salad healthy, dietary, ideal for weight loss and diets. A great benefit for the figure is the fact that mash is a low-calorie product, but at the same time very satisfying. Saturation comes quickly and lasts quite a long time.
- Beans contain a large number of special fibers that contribute to proper and consistent bowel cleansing. The microflora in it improves, the feeling of hunger decreases, the ability to absorb healthy protein increases.
- Korean sprouted mung bean salad can be called an antioxidant. It promotes skin rejuvenation, improves its structure, returns youth. In addition, it favorably affects nails and hair, which is also important for a woman.
- The substances contained in mash help the body cope with various viruses and bacteria. It is proved that the periodic use of soups, cereals and salads with sprouted mung bean helps the human body to protect itself during seasonal outbreaks of influenza.
- A very big plus of the product is that it can be consumed by people suffering from a disease such as diabetes. Masha has a low glycemic index, he is able to normalize blood sugar.
- Specialists recommend using mung bean for men who want to increase the stamina of their body and make it physically stronger. This is an indispensable product for those who build muscle or engage in professional sports.
- For women, this is also an indispensable product, especially during the unpleasant period of menopause. Doctors recommend using mung bean and pregnant women. It favorably affects the fetus, helps the child develop correctly, saturates the fetus with vitamins, making it more resistant and able to resist viruses in the future. Some doctors advise mothers to use mung bean for nursing mothers, as it acts on milk, making it more palatable.
Harm and contraindications
Dishes from Masha are contraindicated in certain groups of people:
- Having individual intolerance (consult a doctor before use).
- Suffering from intestinal motility.
- Sick gastritis and ulcer. There is too much fiber in Masha. If the body suffers from these diseases, then it will be very difficult for him to digest the product, flatulence may occur and painful sensations may appear. For the same reason, the product is not recommended for young children (the permitted age is specified by the pediatrician).