How to Cook Healthy Mung Bean Soup: Tips for Beginners

How to cook mung bean soup healthily?

Since it's my first time making mung bean soup, I have several uncertainties.
I found a lot of information online, but it's overwhelming and I can't determine which method is correct.
I would like to ask a few questions:
1.
What is the ideal ratio of mung beans to water, disregarding taste, to ensure that the nutritional content of the soup is neither too high nor too low? I've seen ratios like 2:1, 3:1, 5:1, 10:1, and even 16:1 online, and I'm really unsure which one is correct.
2.
For someone weighing 80 kg, what is the maximum amount of mung bean soup that can be consumed in a day without risking excessive nutrient intake?
3.
When cooking mung bean soup on a gas stove, does this cause nutrient loss in the mung beans? I've heard in the news that many nutrients are significantly reduced at high temperatures.
Would it be better to use a steaming method instead of simmering on low heat, or can the nutrients in mung beans withstand higher temperatures?
4.
During the cooking process, a lot of white foam appears on the surface.
Is that impurities? Should it be removed?

Dai, 20~29 year old female. Ask Date: 2007/05/27

Dr. Shi Guimei reply Nutrition

Hello! Mung beans, like rice, belong to the staple food category and are rich in carbohydrates.
Therefore, when consuming mung beans, the amount of rice should be reduced.
However, it is important to note that mung beans are often added with a lot of sugar, and excessive intake can lead to health risks.
Mung beans and other dried legumes contain limited water-soluble vitamins, while other nutrients are not easily soluble in water.
Thus, the ratio of mung beans to water primarily considers the taste.
Cooking mung beans at high temperatures does not significantly affect the carbohydrates, and since the water-soluble vitamins are already limited, the impact is minimal.
The effect on other nutrients is also not significant, and when consuming mung bean soup, it is common to drink the soup as well, so there is no need to worry too much about nutrient loss.
The formation of white bubbles during high-temperature cooking is a normal phenomenon, and usually, after sitting for a while, the bubbles will decrease or disappear.
The same applies when cooking mung beans, so whether to remove them or not is up to personal preference.
Sincerely, Nutritionist Shih Kuei-Mei, Director of the Nutrition Department, Taoyuan Hospital, Ministry of Health and Welfare.

Reply Date: 2007/05/27

More Info

Cooking mung bean soup can be a delightful and nutritious experience, especially for beginners. Here are some tips and answers to your questions that will help you prepare a healthy mung bean soup.

1. Mung Bean to Water Ratio: The ratio of mung beans to water can vary based on personal preference and desired consistency. A common starting point is a ratio of 1:3 (one part mung beans to three parts water). This ratio allows the beans to cook thoroughly while creating a soup-like consistency. If you prefer a thicker soup, you might use a 1:2 ratio. However, if you want a more broth-like soup, a 1:4 or even 1:5 ratio can work. The key is to adjust based on how you like your soup; there’s no strict rule that dictates the "correct" ratio.

2. Daily Consumption Limits: For someone weighing 80 kg (approximately 176 lbs), moderation is key. Mung beans are nutritious but also calorie-dense. A reasonable serving size is about 1 cup of cooked mung bean soup per meal. If you consume it as part of a balanced diet, having 1-2 cups a day should be fine, but it’s essential to consider your overall dietary intake. If you’re consuming other sources of protein and carbohydrates, adjust accordingly to avoid excessive calorie intake.

3. Nutrient Retention During Cooking: Cooking mung beans at high temperatures can lead to some nutrient loss, particularly water-soluble vitamins. However, mung beans are relatively resilient, and the cooking process does not significantly diminish their nutritional value. Using a method like simmering or steaming can help retain more nutrients compared to boiling. If you’re concerned about nutrient loss, consider cooking them at a lower temperature for a longer time or using a pressure cooker, which can help preserve nutrients while cooking them thoroughly.

4. White Foam During Cooking: The white foam that appears while cooking mung beans is typically a result of the starches being released and is not harmful. This foam can also contain some impurities. It’s generally a good practice to skim off the foam if it bothers you, but it’s not necessary for health reasons. If you prefer a clearer soup, you can remove it, but it won’t affect the overall nutritional value of the soup.

Additional Tips for Cooking Mung Bean Soup:
- Soaking: Soaking mung beans for a few hours or overnight can help reduce cooking time and improve digestibility. If you’re short on time, even a quick soak in hot water for about 30 minutes can be beneficial.

- Flavoring: Mung bean soup can be flavored with various ingredients. Common additions include ginger, garlic, and a pinch of salt. You can also add vegetables like carrots or spinach for added nutrition and flavor.

- Serving Suggestions: Mung bean soup can be enjoyed on its own or served with rice or bread. It can also be a base for other dishes, such as stews or curries.

- Storage: Cooked mung bean soup can be stored in the refrigerator for up to 3-4 days. It can also be frozen for longer storage. Just ensure to cool it completely before transferring it to an airtight container.

In conclusion, cooking mung bean soup is not only simple but also a great way to incorporate healthy legumes into your diet. By following these tips and adjusting based on your preferences, you can create a delicious and nutritious soup that fits your dietary needs. Enjoy your cooking!

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