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How to Sprout Mung Beans & Their Health Benefits + Easy Salad Recipe!

Nutrition | Recipes

Mung Beans are a nutritious legume which can really amp up the nutrients when they’re sprouted. It can be tricky trying to sprout beans though – you don’t want to produce and bacteria or that off smell or taste. I developed a method that resulted in delicious tasting sprouts that are also nutritious!

Day 1:

1. Soak 1 cup of mung beans in water overnight

Day 2:

1. Morning: Rinse the beans in a colander and place them back in bowl

2. Evening: Give the beans a second rinse and move them into jars covered with plastic wrap with holes poked in. This may not provide enough space so if possible use a large bowl.

Day 3:

1. Morning: Give the beans a third rinse in the colander and set aside covered once more. You’ll see they’ve expanded in size and may need a bigger bowl.

2. Evening: Give the beans another rinse and you will now see the sprouts coming in!

Day 4:

1. Give the beans one last rinse and they are now ready to eat! I seasoned mine with 2 tbsp white vinegar, ½ tsp sea salt, and ½ tsp freshly ground black pepper.

Here’s what makes sprouted mung beans so good for you:

  • Good source of Vitamin K which is beneficial for the body’s bone health as well as wound healing
  • Good source of Folate and Iron: these nutrients are important in the body for energy production, immunity and overall good health. Women specifically tend to need these nutrients more, yet it can be hard to get enough of from foods.
  • Sprouted mung beans have 6x more antioxidants than regular mung beans. Antioxidants help reduce the risk of developing chronic diseases.
  • Sprouted mung beans have higher absorption rate of nutrients. So that means, if you were to eat 1 cup of regular mung beans vs. sprouted mung beans, your body will be able to benefit from more of the nutrients in the sprouted version!


*Important: If mung beans are not sprouted correctly they can produce harmful bacteria. Therefore pregnant women and young children should avoid eating raw mung beans, and make sure they are thoroughly cooked before consumption.

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Mung Bean Salad

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Servings 1
Calories 145 kcal


  • 1 cup Sprouted Mung Beans Seasoned with 1/2 tbsp vinegar + salt and pepper to taste
  • 2 cups cucumber chopped
  • 1 cup tomatoes chopped
  • 1/2 cup onion chopped
  • 2 tbsp fresh mint chopped
  • 1 green chili finely chopped, optional
  • Salt and black pepper to taste


  • Mix in a large bowl. Taste and adjust for seasoning. Enjoy!


Serving: 1gCalories: 145kcalCarbohydrates: 32gProtein: 8gFat: 1gFiber: 9g
Course: Lunch/Dinner, Salad
Cuisine: American Inspired
Keywords: easy lunch
©The Healthy Muslims. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
Did you make this recipe?Leave a comment below to let us know how it was!

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