Mash

Mash (mung bean) is a legume plant that is a source of easily digestible protein, phytoestrogens, and protease inhibitors. The birthplace of culture is India. Today it grows in Southeast Asia, Uzbekistan, Korea, Japan, China, Turkmenistan. Harvesting occurs in June and November.

Externally, this plant is a small, green oval-shaped beans. They are used in cooking as a garnish. Mash is eaten whole or starch is extracted from it, on the basis of which noodles are made. In addition, beans are used to make soups, purees, salads, creams, and snacks.

Mash is a high-calorie product that is very beneficial for women’s health. It supports the hormonal background (which is especially important during menopause), inhibits the development of breast cancer. In addition, mung beans improve memory and vision, strengthen joints and bones, fight allergies and asthma, and have a beneficial effect on the state of the nervous system.

Mash is extremely popular in the cosmetics industry. The composition of the beans includes a coenzyme that pauses age-related changes in appearance: the appearance of age spots, wrinkles, sagging.

Benefit and harm

Mash has a diuretic, antiseptic and detoxifying effect. Interestingly, in ancient China, healers used these “miracle beans” to cleanse the body.

Useful Properties ^[1]:

• reduces pores, nourishes, softens, brightens the skin (as a mask);
• strengthens the immune system;
• It stimulates mental activity;
• increases visual acuity;
• stabilizes cholesterol and blood sugar;
• fights tumors (protease inhibitors);
• improves the hormonal background and psychological state of a woman during menopause, fights with hot flashes (phytoestrogens);
• normalizes pressure;
• absorbs toxins, excess fat;
• increases the flexibility of arteries, veins;
• stimulates the production of collagen, elastin, hyaluronic acid, which give the skin a young, healthy, toned look (phytoestrogens);
• increases performance;
• regulates body temperature, thereby preventing heat stroke;
• normalizes metabolism;
• Helps curb hunger, reduces cravings for sweets.

Dr. Haichao Wang found that mung bean extract prevented sepsis ^[2]. According to the experiment on mice, the survival rate of the group that received mung bean extract was 70% relative to the control group, in which it did not exceed 30%.

Mung beans are an alternative source of protein among plant foods. Interestingly, 100 g of mung bean contains 23,5 g of proteins. ^[3], while in beef tenderloin – 20,2 g ^[4], pork – 16 g ^[5], boiled chicken – 22,6 g ^[6], raw eggs – 12,7 g ^[7]. Therefore, beans can be replaced with meat 2-3 times a week: this will reduce the load on the digestive tract.

Bean culture is a dietary product that is especially useful for diabetics, vegetarians, athletes, overweight people, heart problems and metabolism.

Противопоказания ^[8]:

• intolerance to the product;
• poor intestinal motility;
• diseases of the digestive system.

With excessive use, flatulence and dispersion may occur.

Chemical composition

Mash contains valuable vegetable protein, fiber, vitamins, minerals, protease inhibitors, phytoestrogens, which can fully replace meat.

Sprouted beans provide the greatest value for humans, since the concentration of nutrients in them increases by 1,5 – 5 times.

Mung beans and their sprouts have 300 and 30 calories, respectively.

Ways of preparation

Mung beans are widely used in Asian cooking in boiled form. They are used unpeeled, peeled, both whole and chopped. Starch is extracted from mung bean, which is used for the production of pasta, jelly, ice cream, drinks, creams. In Uzbek cuisine, a vegetarian pilaf (mashkhurda or mashkichiri) is prepared from unpeeled golden beans (as this legume is also called) and rice. Beans combined with chicken, beef, seafood, peanuts, sauces, vegetables create hearty, delicious salads. To taste, mung bean resembles beans with hints of nuts. It goes well with rice, lamb, spinach, peas, chickpeas. In addition, hearty casseroles, snack pies, vegetable cutlets, stews, mashed soups are obtained from this product.

Deep-fried mash is a traditional oriental appetizer.

How to cook beans?

1. Rinse the cereal under cold water.
2. Soak for 2 hours (or overnight) if using whole beans. The longer they soak in moisture, the softer they will be in the finished dish and the less time it will take to cook them.
3. Add grits to boiling water (at the rate of 1 part of mung bean per 2,5 parts of water), cook for half an hour over low heat. Porridge is salted 10 minutes before the end of cooking. To improve the taste, butter or sunflower oil, browned onions, carrots, mushrooms, hot spices (asafoetida, curry, chili powder, coriander, garam masala) can be added to mung bean ^[9].

How to sprout beans

First of all, it is worth noting that germinated crops are a powerful energy resource.

The nutritional value of such products increases by 2-10 times. Sprouting increases the concentration of biologically active substances in them and reduces the amount of phytates that prevent their absorption.

Beans with sprouts can be eaten raw or cooked, such as fried in oil. Growth requires special conditions that involve alternating modes of light and darkness. Sprouts appear after 3-5 days and are ready to eat in a week. However, this is possible provided that they are in the light for 4 hours a day, and the rest of the time in the dark.

So, before sprouting, rinse, sort out the beans, get rid of broken grains and litter. Soak them in water overnight. Rinse the mung bean in the morning, transfer it to a glass jar, cover it with gauze, and tighten it with an elastic band. After that, turn the bean container upside down and place it in a plate of water at a 45-degree angle so that the beans are saturated with moisture. The next step is to put the beans in a dark room. As it dries, rinse in the same way.

Mash is recommended to be eaten when the size of a bean with a sprout is at least 1 cm. It is in this form that the beneficial properties of the product are fully revealed. However, do not delay the germination, otherwise, instead of fresh young white-yellow shoots, you will get brown, tasteless sprouts. Sprouted mung bean is best used for food immediately, because the maximum shelf life is 2 days in the refrigerator, in gauze.

Green bean skins contain natural fiber that improves digestion, so do not peel it before consuming the product.

It is interesting that the content of vitamin C in sprouts increases 7 times compared to seeds (and amounts to 42,4 mg), antioxidants – 5 times (on the fifth day of cultivation it is 517 mg), fiber – by 1/3 part (reaches 8,9%) ^[10].

The active components of mung bean shoots activate the production of hemoglobin, participate in the construction of phosphatases, carry a powerful charge of energy, relieve stress, have antimicrobial activity, and normalize metabolism. Bean sprouts help in the fight against arthritis, asthma, allergies, atherosclerosis, diabetes, menopause, hypertension. In Chinese medicine, they are used as a cooling food, cooling the body, cleansing the skin, and preventing ARVI.

Any mung bean seeds are suitable for germination, since they are not subjected to heat and chemical treatment. The main condition is that the grains should not be dark or wrinkled.

Recipes

Gave

Ingredients:

• very – 200 g;
• butter – 50 g;
• grated fresh ginger – 5 g;
• cinnamon – 1 stick;
• cumin – 7,5 g;
• water – 1,9 liters;
• garlic – 2 lobules;
• red pepper – 2 pods;
• bay leaf – 2 pieces;
• turmeric – 5 g;
• vegetables – 275 g;
• salt.

Principle of preparation:

1. Pour water into a pan, bring to a boil. Add bay leaf and cinnamon.
2. Enter the mung bean in boiling water, cook for 20 minutes over low heat.
3. Peel the vegetables, finely chop, mix with butter, turmeric. Put the resulting mass in the machine. Cook until the beans are soft. If the soup is too thick, add some water.
4. Preheat the pan, fry the dried red pepper and cumin seeds in oil. When they darken, add garlic and grated ginger.
5. Season the seasonings, cook for 5 minutes.
6. Before serving, add sour cream to the dish.

Famous

Ingredients:

• round-grain rice – 200 g;
• mutton fat – 100 g;
• carrots – 2 pieces;
• tomatoes – 3 pieces;
• very – 200 g;
• whole barberry – 15 g;
• cilantro – 4 branches;
• boiled water – 3 l;
• beef bones – 400 g;
• lamb pulp – 400 g;
• vegetable oil – 60 ml;
• onions – 2 heads;
• a mixture of red hot peppers, zira and coriander seeds – 15 g;
• salt.

Principle of preparation:

1. Cut fat and meat into small pieces.
2. Peel onions and carrots, cut into strips.
3. Scald tomatoes with boiling water, peel, chop.
4. Rinse the mash and rice under water, drop it onto a sieve. Do not mix cereals with each other.
5. In a cauldron, heat oil, meat and bones, fry over high heat until a brown crust appears.
6. Add fat (it should become slightly transparent), then onions (until a yellowish tint), tomatoes. Pour barberry and spice mixture. Cook for 5 minutes.
7. Put the carrots in the cauldron, pour the mung bean, pour in the water. Bring the contents to a boil, tighten the fire, cook under a closed lid for at least half an hour. Cook the dish until the beans burst.
8. Add bay leaf and rice to the contents. Cook another 25 minutes, salt. After cooking, leave the dish for 20 minutes on the stove.
9. Mashhurd served with katyk or thick yogurt. Garnish with cilantro, basil.

It is interesting that in Uzbek soups with frying, spices are laid at the stage of stewing. Often they are introduced after adding vegetables (particularly tomatoes), when they actively release juice.

Conclusion

Mash – golden beans, used to eliminate food poisoning, inflammation (tracheitis, laryngitis, sinusitis, rhinitis, bronchitis), acne, dermatitis. An extract from dry beans narrows the pores, cleanses, softens and nourishes the skin, and also supports the woman’s body during hormonal adjustment (menopause). Mash protects against free radicals, stimulates intercellular processes, removes dullness of the dermis, and treats shallow wounds.

Mung beans are widely used in cooking. They make sauces, pasta, soups, side dishes, appetizers, pancake fillings, salads. Mash is stewed, boiled, fried or served in sprouted form. It goes well with meat dishes, seafood and vegetables (vegetarian pilaf, risotto, dal, mashhurda).

With daily consumption of beans, cholesterol levels are reduced by 19%. To increase the concentration of nutrients, mung be soaked and germinated for 5 days. Shoots enrich the body with easily digestible protein, slow carbohydrates, healthy amino acids, fats, copper, zinc, calcium, phosphorus, potassium, iron, vitamins B, E, C, K, A, PP. Germinated beans relieve nervous tension, activate metabolic processes, normalize blood pressure, and resist the growth of malignant neoplasms.

It is recommended to eat no more than 200 g of boiled mung bean per day. Excessive consumption of legumes is fraught with the appearance of bloating, dispersion, and allergic reactions.

In addition, Masha should be limited to nursing mothers, pregnant women and children under 6 years of age.

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