Orange Mint Mung Bean Salad

by Joanne on June 21, 2011

It’s been a good week so far, but then, we only have two days under our belt. 

Monday seems to be the toughest day to get out of bed. This week, Monday was so tough that I got up too late to do any cross training aerobics.  I settled for a 30 minute legs and stomach workout followed by a 5 mile run.

Tuesday I was determined to get up early and get my long run in for the week.  I DID manage to get up early but then my stomach was all upset and grumpy so it put me back about 30 minutes.  With the time I had, 13 miles were run.   It was a gorgeous morning.  The switchbacks were quiet, cool, shaded with the sun just beginning to shine through the small gaps in the trees along the trail. The smell of fresh mowed grass was in the air as the men groomed the golf course.  As I turned a corner for home, around mile 12, I thought “Hey! My legs and energy level feel pretty good!”  What a great day!

Even though I had a good run in the morning, I still wanted to add 1 more mile to last weeks long run total.  If the thunderstorms held off, I would drag myself out again after work. The rain held off and  3 miles was the goal.  Easy, right? Not so much when it’s 87 degrees, sunny and you run on nothing but hot pavement.  It was a killer 3 miles but I did it.  Total for the day 16.1 miles.

SUMMER SALAD SERIES: ORANGE & MINT MUNG BEAN SALAD

I told you before about these delicious and nutritious little sprouted beans (a recipe for Mung Bean Fettucini). A great source of protein!

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From AyurBalance:

….They are very nourishing, while being relatively easy to digest–they do not generally create abdominal gas or bloating, the drawbacks of larger beans. Persons recuperating are often recommended khichari, a combination of rice and mung beans, because of their ability to provide a good level of nourishment without overtaxing the digestion.

According to modern nutrition, mung beans offer 14 gms of protein per cooked cup. Mung beans are also a good source of dietary fiber. They also contain thiamin, iron, magnesium, phosphorus, potassium and copper, and are a good source of folate.

Mung beans can be eaten on their own, or combined with rice to make khichari, or combined with vegetables and greens to make hearty soups or ground into flour to be used to make crepes or added to breads. Turmeric, cumin, dried ginger and coriander are some spices that work very well with mung beans.

Mung beans are one of the most cherished foods in ayurveda.

A very special salad you are sure to enjoy, made with mung beans

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  • 10 oz dried mung beans
  • ½ cup olive oil
  • juice of 2 large oranges
  • juice of 1 large lime
  • ½ to ¾ tsp crushed red pepper flakes
  • 2 TBS molasses
  • 2 tsp honey
  • 2 large scallions, sliced
  • 1 tsp minced garlic
  • 1 red bell pepper, chopped
  • 2 celery stalks, chopped
  • 1 tsp dill (or 1 TBS fresh dill, chopped)
  • 1/3 cup chopped mint leaves
  • 2 cups chopped baby spinach
  • salt to taste
  • toasted sesame seeds (optional )

In a saucepan, bring 6 cups of water to a boil and add mung beans. Bring back to a boil then reduce heat to simmer, cover and cook for 30 – 35 minutes or until tender. Drain and allow to cool.

In a large bowl, combine all ingredients except the mung beans and sesame seeds (if using).

Add the mung beans last and after they have cooled. Toss to coat well. Sprinkle sesame seeds on top.

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Another completely balanced meal in one dish with so little effort.

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I bought my mung beans from Peter’s Cornucopia in New Hartford but any whole foods or healthy foods stores will carry them.

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6 Comments

  • At 2011.06.21 21:17, Bela said:

    Looks like this past Monday was tough for everyone 🙁 Glad you had a great run this morning 🙂

    • At 2011.06.21 23:08, The Green Girl said:

      This is the first time I’ve seen mung beans outside of an Asian dish. Very cool.

      • At 2011.06.21 23:28, Monet said:

        My friend and I were just talking about mung beans…and hoping to find a recipe! Perfect luck! Thank you for taking the time to share a moment of your world with me…I was wishing I could take a bite out of your photographs! I hope you are having a wonderful, joyful week. Many blessings and much love!

        • At 2011.06.22 08:13, Medeja said:

          It looks tasty..and especially with that fresh mint taste and orange flavor..yummm…

          • At 2011.06.22 13:44, Lisa said:

            Your runs are impressive to me! Nice job! The salad sounds interesting… I look forward to giving it a try! Have a great afternoon…
            Take care,
            Lisa

            • At 2011.06.23 01:06, Sanjeeta kk said:

              Found your comment next to mine on Gera’s blog. Glad to be here..love the healthy and refreshing salad!

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