Easy Mung Beans Salad with Sweet Potato and Rocket Leaves

This mung beans salad with sweet potato and rocket , is so easy to prepare and assemble. It’s a power house of nutrition, flavorsome, naturally vegan and gluten free!

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This is my first time to eat mung beans, usually I’m not great with beans. I never diagnosed with IBS, but sometimes I have problems. They made me full and bloated. So I cut them down for sometime, like a year. However, since most of legumes are very healthy, I added them back to my diet, with small portions. I combined them with other food that can aid the digestive process like yogurt, or healthy fats like olive oil. Also, soaking the beans helps a lot. But these mung beans are tender compared to fava beans for examples, so I just skipped it, and it went fine.

I love salad, But I always hesitate to make them. Well you need fresh raw ingredients, and honestly it’s mostly laziness. But I decided since 2021 to change this. So today I’m offering this new salad, which is kind of appetizer more than a salad.

So I mixed the beans with sweet potato and a light dressing of a mix of fresh grated ginger, honey and soy sauce. It was amazing, fragrant and all natural well except what your think of soy sauce, but I was very pleased with this lunch, and I’m sure YOU will be too.

Why do you need to add mung beans to your diet

These legumes are very healthy. I’ll list a few of their health benefits:

• They are high in vitamins and minerals like folate, B1,B3, B6 Manganese, Iron, and Zinc
• They are moderate in Calories coming from the carbohydrates, but they are high in fibers, high in protein, and are very low in fat.
• They are a great source of plant protein,  rich in essential amino acids (building blocks for protein in the body).  Essential means, that our body can’t make it, and we have to get it from plant or animals proteins.
• Since mung beans have high protein and fiber content, it may affect the level of ghrelin hormone that controls hunger in our body. So mung beans keep you feel full for longer hours.

More reasons this mung beans salad is healthy for you

In this salad, sweet potato add extra good carbohydrate source. It’s known to have low glycemic index, which means it will not spike blood sugar level shortly after eating, making this salad perfect for diabetic patients.

Also, rocket or (Arugula), and green apples are perfect healthy food items, that are low to moderate in calories, but high in vitamins and minerals.

Rocket is healthy because: 

• It’s rich in folate, and vitamin A that is critical for normal vision, the immune system, and reproduction. Also, it has huge amount of vitamin K that is important for normal blood clotting and for bone health. It’s low in calories, with good amounts of potassium, magnesium, manganese, and calcium. 
• It’s is a member of cruciferous vegetables group that have glucosinolates (sulfur containing compounds) which are broken down during digestion to other bio compounds that inhibit cancer cells growth.
• It’s a nitrate rich vegetable and can increase plasma nitrate concentration in the blood and lower blood pressure. 

And apple is healthy for you because

• It has great amounts of antioxidants, flavanoids, and fibers.
• It’s a low calorie food, and has a high content of water, which makes you feel full.
• It can lower the bad cholesterol , and reduce risk of diabetes, and other chronic diseases too.

If you made this salad, I would love to hear your feedback and see your creations! Tag me on Instagram @Nutrizonia or use the #Nutrizonia

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Yield: 4

Cooked Mung Beans with Sweet Potato & Green Apples

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

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Ingredients

• Salad:
• 100 g cooked mung beans
• 250 g roasted sweet potato cubes
• Rocket Leaves, as desired
• 1 medium Green apples cut into slices
• Few walnut pieces, raw or roasted
• Dressing:
• 2 Tb soy sauce, choose gluten free one if needed
• 1 Tb sesame oil
• 1 Tb honey
• 1 tsp fresh grated ginger
• Optional add ons:
• Pepitas, cumin seeds, fennel seeds

Instructions

1. In a medium pot, bring cold water to boil, then drop mung beans.
2. Put a lid on and leave it on a medium heat for 30 minutes or until the beans are tender but not mushy.
3. In the meantime, peel a large sweet potato and cut into cubes.
4. Roast them on 180 C/365 f for 15 min minutes. Then broil them for 2-3 minutes
5. Prepare the dressings, by mixing all ingredients and keep it aside.
6. In your plate, put a ladle of mung bans, add sweet potato cubes, some rocket leaves, sliced green apples, walnut, . pour some dressing and enjoy
7. Put any salad leftovers in the fridge for 1 day to 2 (without rocket leaves).
8. Freeze leftover mung beans in zip lock bags up to 3 months.

Nutrition Information:

Yield:

4

Serving Size:

1 grams
Amount Per Serving: Unsaturated Fat: 0g