Mung Bean Flour vs All-Purpose Flour: The Ultimate Verdict

Have you heard about mung bean flour? It’s one of the coolest alternative flours out there! This green, gluten-free flour is made from dried and ground mung beans, which are a staple in many Asian cuisines. 

Not only is mung bean flour a great source of plant-based protein and fiber, but it also has a nutty flavor that adds a unique twist to baked goods and savory dishes. So if you’re tired of the same old all-purpose flour, stick around, and let’s get to know mung bean flour a little bit better!

Comparing mung bean flour vs all-purpose flour

	Mung bean flour	All-purpose flour
Substitution ratio (vs all-purpose flour)	1:1	N/A
Gluten-free?	Yes	No
Keto-friendly?	No	No
Paleo-friendly?	No	No
Common Allergens	None	Wheat, gluten
Liquid absorbency	Medium	Medium
Pantry shelf life	6 months	6-8 months
Best for	Traditional Asian dishes (dosa, moong dal fritters, rice cakes) and noodles, bread, and dumplings	Non-yeast recipes, cookies, biscuits, and some breads

Differences between mung bean flour and all-purpose flour

Mung bean flour and all-purpose flour differ in several ways. Firstly, mung bean flour, also known as moong dal flour, is a fine powder made from dried and ground mung beans. What are mung beans, you ask? Mung beans are small green legumes that are commonly used in Asian cuisine. They are a great source of plant-based protein, fiber, and essential vitamins and minerals. 

On the other hand, all-purpose flour is made by grinding wheat kernels into a fine powder. It’s more refined and less nutritious than mung bean flour.

Second, mung bean flour is a gluten-free flour and is a great alternative for those who need to avoid gluten, while all-purpose flour contains gluten. 

Third, mung bean flour has a unique flavor profile that can add depth to dishes. It has a slightly nutty taste that works well in both sweet and savory recipes. All-purpose flour, on the other hand, is neutral in flavor and can be used in a wide range of recipes without altering the taste.

Baking with mung bean flour vs all-purpose flour

When it comes to baking, all-purpose flour is best suited for recipes that require a moderate amount of gluten, such as cakes, cookies, muffins, and bread. Mung bean flour can be used to create gluten-free cakes, cookies, and muffins. However, in my experience, the lack of gluten in mung bean flour makes it more challenging to create a fluffy and airy texture in baked goods that rely on gluten for their structure. It’s best when combined with other gluten-free flours like rice flour or tapioca flour to create a light and airy texture.

It’s also important to note mung bean flour has a different texture compared to all-purpose flour. Mung bean flour is denser, coarser, and grittier compared to all-purpose flour, which is finer and smoother.

So, baked goods made with mung bean flour tend to be denser and have a stronger flavor, while baked goods made with all-purpose flour tend to be lighter and have a more neutral flavor.

Ingredients in mung bean flour vs all-purpose flour

High quality mung bean flour is made entirely from dried and ground mung beans, so look for flour that is 100% certified organic mung beans.

All-purpose flour is made from refined and processed wheat flour. Look for one that is organic, unbleached, and without preservatives.

Mung bean flour and all-purpose flour nutritional facts

Nutrient	Mung bean flour (per 3 tbsp.)	All-purpose flour (per ¼ cup)
Calories	147	120
Carbs (g)	27	24
Fiber (g)	7	1
Fat (g)	0	0.5
Protein (g)	10	4
Glycemic index score	Mung beans = 25-31	85

Like other bean flours such as fava bean flour, mung bean flour is very high in fiber and protein. It also has more antioxidants and certain vitamins and minerals compared to all-purpose flour, such as folate, iron, and magnesium.

All-purpose flour is primarily made up of starch and provides quick energy to the body (note its high glycemic index). In contrast, mung bean flour is considered a low glycemic index flour, meaning it won’t spike your blood sugar as steeply as all-purpose flour.

Although mung bean flour is packed with healthy nutrients, it’s also very high in carbohydrates like all-purpose flour, so neither is keto-friendly. If you’re counting carbs, here’s a list of the lowest carbohydrate flours and the best keto flours.

Mung bean flour vs all-purpose flour storage

While all-purpose flour has a longer shelf life of up to a year, mung bean flour doesn’t last quite as long, with a shelf life of around 6 months. Of course, this can vary depending on how and where you store the flour, so be sure to check the expiration date and keep both flours in airtight containers to help prolong their shelf life.

Mung bean flour vs all-purpose flour: The ultimate verdict

When deciding whether to use mung bean flour or all-purpose flour, it really comes down to the recipe and what you’re looking for in terms of flavor, texture, and nutrition.

I love using mung bean flour in dishes where I want a gluten-free, high-protein alternative to traditional wheat flour. It’s great for making savory pancakes, crepes, and glass noodles, and adds a nutty, earthy flavor to dishes. However, all-purpose flour is my go-to for a wide range of recipes. While it may not have the unique flavor and nutrition profile of mung bean flour, I know I can always count on it to deliver consistent results.

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