Lentils and Mung Beans - the Whole Story

There are some days when I get an awfully strong craving for Indian spices. I either want to have a curried dish, or a lentil dish... those are the two competitors for my attention. My favorite dish when I was a girl, is called Mjaddara, a 'peasant' type winter dish popular in the villages of Lebanon.  It's basically a lentil/rice/onion mash that is sooo tasty, sooo comforting and sooo healthy!  That's THREE Soooo's!!  :) Mom was an expert Mjaddara maker, like her father.

According to Choosemyplate.gov...

Health Properties

"Aside from their slight differences in calorie, carb and protein values, red and French lentils have very similar health benefits. Both are protein-rich, plant-based foods, which gives them a unique set of positive nutritional properties.

mung bean sprouts 1
mung bean sprouts 1

According to ChooseMyPlate.gov: low-fat proteins such as lentils are essential for growing, building, repairing and maimaintaining tissues in blood, skin, bone and muscle cells.

Protein is also a particularly satiating nutrient and may be able to keep you full for longer than carb- or fat-rich foods, which can be important if you’re watching your weight. Both red and French lentils are high in dietary fiber, which means they can improve digestive health and potentially lower levels of blood cholesterol and blood sugar."

Mung beans are low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Protein, Thiamin, Niacin, Vitamin B6, Pantothenic Acid, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Riboflavin, Folate, Copper and Manganese.

To find out if a carb food you are about to buy (bread, crackers, pasta, etc..) is a healthy choice do the following:

Add a zero to the total grams of fiber per serving, so 2g becomes 20.  Compare it to the total grams of Carbs per serving.  The fiber number should be MORE than the total Carbohydrates number.  This means if a product has 20g of Carbs and 1g of Fiber (i.e. 10) Then put it back on the shelf!There is not enough fiber to slow down the conversion of the carbs into glucose, and it will spike your blood sugar.  These spikes that occur all day long are what predispose us to Diabetes and other diseases.  Aim for at least 1.5 times the Fiber to Carbs.

1 cup of cookedMung beans has 2 grams of Fiber vs. 6 grams of Carbs.  That's 20 vs 6! A very good ratio.

1 cup of Lentils have 16 grams of Fiber vs. 40 grams of Carb...160 to 40!  An Excellent ratio.

And of course we know that a diet high in fiber can help prevent colon and breast cancer. So eat your beans!

I adapted this recipe to include both lentils and mung beans.

Sprouted Lentils and Mung Beans, Indian Style

  • 2 c. sprouted organic brown Lentils
  • 1/2 c. organic Mung Beans (soaked overnight)
  • 2 tsp. extra virgin Olive Oil
  • 3/4 c. organic Onion, chopped
  • 1 green organic Chili Pepper (I use Serrano)
  • A 1-inch piece of organic Ginger
  • 1 Tbs. organic Cilantro, chopped
  • 1/2 tsp. Cayenne Pepper
  • 1/2 tsp. dried Coriander powder
  • 3/4 tsp. Cumin
  • 1/4 tsp. Black Pepper
  • Sea Salt to taste
  • 1-1-1/2 c. hot Water

Heat a medium stainless steel pot over medium heat for 1 minute.  Add oil and wait another 1 minute.

Add onion and chili pepper and saute for 2 minutes. Add ginger and cilantro, stirring for 1 minute.

Add beans and spices and 1 cup hot water, stir, cover and simmer over medium-low for 15 minutes.

Press one of the beans between your fingers to make sure they are done, and add the last 1/2 c. of hot water if too dry.

Adjust seasoning, and serve hot or at room temperature.

lentils_Indian style
lentils_Indian style

~ Cheers! ♥

Kale Medley Wraps

Kale and Greens

medley bags from Trader Joe (baby kale, baby chard, baby spinach)  and decided to create an Asian Style wrap filling using that and a few other ingredients.

I had a cup of soaked and sprouted mung beans in the fridge, and about a cup of sprouted lentils that I cooked with green tea, onion, cumin, salt and pepper. So here's what was born from this starter.

Kale seasoning
Kale seasoning

Kale, Greens and Bean Filling

  • 5-6 cups mixed organic Greens (Kale, Chard, Spinach, Collards, Watercress, etc..)
  • 2 tsp.organic  extra virgin Olive Oil
  • 1 organic White onion, sliced thin
  • 1 c. organic Carrots, shredded
  • 1 c. cooked sprouted Lentils (cook in broth or green tea and spices to give it flavor)
  • 1 c. Mung Beans, soaked overnight till sprouted
  • 1/4 c. Water or Vegetable broth
  • 2 Tbs. organic Ginger, chopped
  • 3 Tbs. Tamari Sauce (Gluten Free)
  • 3 Tbs. Sweet Chili Sauce
  • 1 packet Stevia
  • 1 tsp. Black Pepper
  • 1 tsp. Cayenne Pepper

Pour olive oil into a large sauté pan over medium heat, for 1 minute. Tilt pan to spread oil a little. Add onions and saute for 2 minutes, then add greens and carrots.

Stir for 5 -6 minutes or until greens turn bright.

carrot onion kale saute
carrot onion kale saute

Add Mung beans, lentils and water. Stir to mix.  When it starts to simmer, turn heat to Low, cover and cook for 10-12 minutes, stirring occasionally.

Kale burrito filling 3
Kale burrito filling 3

Add ginger, and all seasonings.

kale saute _ginger
kale saute _ginger

Stir well, cover and simmer for another 10 minutes, stirring occasionally, until kale is tender. Add a little more water if necessary.

Taste and adjust seasoning.

Kale burrito filling 4
Kale burrito filling 4

Serve wrapped in wilted Chard leaf, whole grain Tortilla, or open face on whole wheat Pita bread. May also be served on top of wild rice or mixed in with buckwheat noodles!

 Bon Apetit!

Boost Your Immnue System with Mushroom Soup

This homemade soup captures some of the anti-cancer features of more expensive immune-enhancing soups.  Unlike Sun Soup, it is inexpensive and tasty. Medicinal mushrooms have been shown to improve specific immune markers and contribute significantly to healing processes by stimulating the body’s immune system. They contain high concentration of fiber and act as prebiotic, antioxidant, and antibiotics. They hold anti-hyperlipidemic, hypotensive, and hypoglycemic ability in addition to helping many health conditions such as asthma, ulcers, and kidney inflammation.

Read more about the health benefits of mushrooms here.

Mega Power Mushroom-Lentil Soup

  • 1/4 lb. shiitake mushrooms
  • 1/4 lb. maitake mushrooms
  • 1/4 lb. oyster mushrooms
  • 1 1/2 c. dried mung beans (pre-soak)
  • 1 1/2 c. dried French lentils (pre-soak)
  • I/4 head green cabbage, sliced in strips
  • 1 large onion, diced
  • 2 leeks, chopped
  • 5 cloves of garlic, crushed and peeled
  • 2 carrots, peeled and sliced
  • 1 Tbs. olive oil
  • 4 c. purified or spring water
  • Sea salt or Tamari to taste

NOTE: If you cannot find fresh mushrooms, dried mushrooms are widely available, in the market or over from the Internet. Pre-soak until they are soft, then sliced. Also pre-soak the mung beans and lentils.

Peel the garlic cloves, crush them with flat side of knife.  Wait 10 minutes, and then mince them.

Add the garlic and all the remaining ingredients and cook at a slight boil for two hours, stirring occasionally. Season with reduced-sodium tamari (soy sauce). Try pureeing in a blender. Refrigerate surplus after eating.

Consume one cup of this soup per day, 3-4 times per week.  You may add any other fresh, organic vegetables.

~ Bon Apetit!