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Healthy Mung Bean Salad Recipe

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A healthy salad, filling and – most importantly – completely delicious! We’re doing a mung bean salad recipe in this article.

Stick with us on this one.

A Mung Bean Salad Bowl

It’s a lovely big bowl of green and it’s a perfect recipe for vegetarians and vegans – and omnivores, like us.

Mung Bean Salad With Spring Ingredients
Our mung bean salad bowl with spring ingredients

And, as with many of our Turkish recipes, there’s a tale as to how this mung bean salad came about.

Sources Of Inspiration

If you read this blog regularly, you’ll know we learn what we can about Turkish cuisine from a whole variety of sources.

One of those sources is the restaurants of Fethiye.

And we have Çarıklı Et Restaurant to thank for the introduction of dried mung beans into our life.

This was the place where we ate – and loved – mung beans for the first time.

They have a meze that we order whenever we go there – a yeşil tabaği (green plate).

Regular ingredients on the yeşil tabaği are broccoli, avocado and samphire. We like to keep it on the table as a side dish to whatever main meal we’re eating.

When we ordered it on our last visit there, we had a new addition of green.

We fork prodded, taste tested.

Too ‘meaty’ in both size and texture for green lentils. A slightly nutty flavour but not quite the right shape to be a baby pistacchio.

It soon transpired that we’d been spotted by the waiter and he came over to assist.

Maş fasulyesi. We know fasulye are beans. But maş was a new one on us.

Google Translate did the rest. Mung beans.

Lessons In Mung Beans – Maş Fasulyesi

We’d heard of mung beans. But our knowledge began and ended right there.

All of that has since changed, however, and our shelf of jarred dried foods now has the addition of dried mung beans.

Mas Fasulyesi
Dried green mung beans – maş fasulyesi – are a colourful addition to our dried food collection

The first recipe we did with them – the recipe in this article – is a healthy, nutrition-packed and delicious green mung bean salad inspired by the meze we love at Çarıklı.

But mung beans – also called moong beans or green gram – are also widely used in Asian and Middle Eastern cuisine.

When you eat a meal with bean sprouts; they’re mung bean sprouts. We may well be preaching to the converted, here, but that was a new one on us.

Always learning!

We’re looking forward to experimenting! Mung bean stew, soups and various ‘curries.’

Creative Salads

And we’re not remotely surprised that our first Turkish introduction to mung beans was by way of a creative salad recipe.

Turkish chefs are masters of salad recipes!

If you search on Turkish mung bean salad recipes – maş fasulyesi salatası – most have the addition of colour by way of red onions, chopped red bell peppers, sweetcorn and turşu (pickled vegetables).

In Turkish supermarkets, maş fasulyesi are growing in popularity and are being included in ready foods like soups and ‘mung bean bowls.

But, as spring begins to make its presence felt, we love to play around with green dishes.

Our fresh broad bean salad with orzo is a lovely spring recipe that celebrates green.

And now, we can add this green mung bean salad bowl to the collection.

About Our Mung Bean Salad Ingredients

(Ingredient quantities are in the full recipe card at the bottom of this article).

We’ve made a couple of additions to our mung salad – of course, these are green ingredients.

And the beauty of making salads like this is we can indulge in seasonal eating and choose whatever greens are available at the time.

The one constant is the dried beans.

And you’re always going to end up with a really healthy recipe that can either be a side dish or a light lunch on its own!

Mung Beans (Moong Beans)

Obviously, we’re going to be using mung beans in our salad bowl. Whole, dried mung beans.

Cooking them is easy. We use the same method as we do for the green lentils in our green lentil salad recipe.

Roughly 3 parts water to 1 part mung beans.

We bring them to the boil and then simmer over a medium heat until they soften. This takes around 30 minutes.

Cooking them on the hob means you can do taste tests to check if your beans are cooked. You can also add a bit more water if needed.

When they’re cooked, pour them into a colander to drain any excess water and then pour cold water over them to stop them cooking further.

Broccoli

Simply blanched, broccoli is healthy, tasty and a wonderfully vibrant green colour.

The vegetable is already loved as a meze and enjoyed as the main ingredient in Turkish broccoli salad.

Broccoli Stems
Broccoli is a favourite winter / early spring vegetable

In our mung bean salad recipe, broccoli is getting some companions.

As with the beans, drain once your broccoli is al dente and pour cold water over it to prevent it from overcooking.

We don’t want to lose any of that vibrant greenery.

Avocado

Grown locally and on the local markets at the same time as broccoli, we usually make guacamole with avocado.

Avocado, along with the beans, makes our mung salad a more substantial side salad.

You need ripe avocados that are not overly soft and we use one avocado between two people.

We’re going to cut it in half lengthways and remove the stone. Scooping out the flesh with a spoon is really easy to do.

Cut this flesh into bite-sized slices or chunks.

Spring Onions / Green Onions

Spring onions are commonly used in Turkish salads and meze – kısır and mercimek köftesi are two that pop to mind.

For our mung bean salad, we also include a good bit of the green stem as well as the white onion.

These will be roughly chopped.

Fresh Coriander Leaves

At the moment on Çalış Sunday Market, one of the stalls is piled high with yeşillik (greenery) – fresh herbs and salad leaves of all varieties.

Green Salad Leaves And Herbs
Making a green muıng bean salad is not difficult with this choice

Where do you begin with a stall like this?

We love coriander so bought a big bunch of that.

We’re adding a handful of the leaves to our mung bean salad. No need to chop them.

Dressing

You can’t have a tasty salad without a generous dressing. And we’re keeping it Turkish for our mung bean salad.

Fresh lemon juice, extra virgin olive oil, a pinch of salt and freshly ground black pepper. And, of course, a drizzle of nar ekşisi (pomegranate molasses).

Building & Serving Our Mung Bean Salad

We don’t want the avocado to start mashing up in our salad so we’re leaving those to one side for now.

In a large bowl, we mix all of our other ingredients together.

An Individual Serving Of Mung Bean Salad
An individual serving of mung bean salad

If you’re serving your mung bean salad separately in individual portions, take a small bowl and add slices of avocado around the edge of the bowl.

Then spoon the mixed salad into the middle, dress it and serve.

  • Your mung bean salad will make a perfect standalone light lunch.
  • It will also be a tasty side dish to grilled meats like steaks, köfte and chicken shish kebabs.
  • And, of course, it will be a perfect addition to your seafood meze table.
  • We also love it served alongside spicy ezme and minty yoghurt dip with freshly made, hot balloon bread as you can see in the photo below. Yummy!
Balloon Bread With Mung Bean Salad, Ezme and Yoghurt
Mung bean salad goes well with balloon bread

Mung Bean Salad – FAQs

Are mung beans good for you?

Yes! Mung beans are packed with healthy nutrients and are a good source of both protein and carbohydrates.

Vitamin B, magnesium and iron are also present in generous proportions.

Do you need soak mung beans before cooking?

No need to soak mung beans before cooking – which makes them useful if you want to make a quick lunch.

If you soak them, they will cook quicker so adjust your cooking time accordingly.

What can mung beans be used for?

As well as salad, mung beans can be used to make soups, stews, curries and pastes. They’re really versatile.

What other ingredients can I use in my mung bean salad?

As we said in the article, you can make your mung bean salad seasonal.

Try adding some crunchy cucumber for summer flavour. Fresh mint, samphire, asparagus, baby raw courgette and snap peas would all work well.

Purslane leaves (semizotu) also make a great addition to salads – semizotu salad is famous in Turkey.

If you want to break up the greenery of your mung bean salad, thinly sliced radish, pomegranate arils and some crumbled Turkish white cheese (or feta cheese) will work.

How long does mung bean salad keep in the fridge?

You can keep your mung bean salad in an airtight container in the fridge for around 3 days.

If the cooked mung beans haven’t been mixed into your salad, they will keep for up to 5 days.

Mung Bean Salad With Broccoli And Avocado
Make a healthy mung green salad bowl with broccoli and avocado

Our Healthy, Seasonal Mung Bean Salad Recipe

As this is a salad, quantities of each ingredient are up to you. These are the rough quantities that we use.

A circular blue bowl with mung beans, avocado slices, broccoli chunks and parsley leaves.
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Healthy Seasonal Mung Bean Salad Recipe

This healthy and delicious mung bean salad recipe gives us a big bowl of seasonal green. We have used fresh, springtime ingredients to compliment our cooked dried mung beans.
The beauty of this green mung bean salad is you can change around the other salad ingredients according to the season. We've added some suggestions for alternative ingredients in the FAQ section of the article.
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Course Main, Salad, Side Dish
Cuisine Turkish
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Servings 2 people
Calories 685kcal
Author Turkey’s For Life

Equipment

  • 1 Saucepan
  • 1 Sharp knife
  • 1 Colander

Ingredients

For The Salad

  • 150 grams dried mung beans
  • 400 grams broccoli florets
  • 1 large avocado flesh scooped out & sliced into bite-sized chunks
  • 1 bunch spring onions cleaned & roughly chopped
  • 1 handful coriander leaves

For The Salad Dressing

  • 1 large lemon juice of
  • 2 tablespoons olive oil
  • 2 teaspoons pomegranate molasses or balsamic vinegar
  • salt & pepper to season

Instructions

  • First of all, bring around 700 millilitres of water to the boil in a saucepan and blanch your broccoli for a few minutes until al dente.
  • Remove the broccoli from the pan with a slotted spoon and place in a colander.
  • Pour cold water over your broccoli florets so that they don't cook further.
  • Now add your mung beans to the same pan of boiling water.
  • Reduce to a medium heat and cook for around 30 minutes until your beans have softened. You can do a taste test from 20 minutes onwards to make sure they don't overcook.
  • Whilst your beans are cooking, you can prep your other ingredients.
  • Add your broccoli, onions and coriander leaves to a large bowl and mix around.
  • When your beans are cooked, drain them in your colander and pour cold water over them.
  • Drain again and add them to your salad bowl and mix around.
  • Mix your salad dressing ingredients in a ramekin bowl, pour the dressing over your salad and mix.
  • Now add your avocado pieces and mix them in carefully so that they don't start to mash.
  • Divide the salad between two bowls.
  • Enjoy your mung bean salad as a light lunch or as a side dish.

Notes

  • As with all of our recipes, the calorie count for our mung bean salad recipe is meant as a general guide.
  • Calories are per serving, based on 2 servings. If you are using the mung bean salad as a side dish, it can serve up to 4 people.
  • Feel free to experiment with other green salad leaves and herbs to add to your mung beans to keep it fresh and seasonal.
  • Some people soak their mung beans for up to 8 hours befıore cooking. If you do this, be sure to keep your eye on them when cooking. Cooking time will be reduced and you don’t want mushy beans.

Nutrition

Calories: 685kcal
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