Mung bean flour is a versatile and nutrient-packed alternative to traditional wheat flour, and it’s been used for centuries in Asian cuisine.
But what exactly is mung bean flour, and why should you give it a try?
In this article, we’ll explore everything you need to know about mung bean flour – from its origins and nutritional benefits to its culinary uses and tips for incorporating it into your favorite recipes. So, let’s dive in!
What is mung bean flour?
Mung bean flour, also known as green gram flour or moong dal flour, is a type of flour made from finely ground whole mung beans, which are a type of legume.
To make mung bean flour, whole mung beans are first soaked in water for several hours to soften them. The soaked beans are then drained, dried, and ground into a fine powder using a food processor or a mill. The resulting powder is then sifted to remove any larger pieces or impurities, leaving behind a smooth, fine flour.
What’s the difference between mung bean flour and regular flour?
The most obvious difference between mung bean and regular flour is their ingredients. Regular flour is made from wheat, while mung bean flour is made from ground mung beans.
As a result, mung bean flour is gluten-free and higher in protein, fiber, and nutrients compared to regular flour, which contains gluten and is higher in carbohydrates and lower in nutrients.
In terms of baking properties, mung bean flour has a slightly sweet flavor and a lighter texture compared to all-purpose flour.
Benefits of mung bean flour
Mung bean flour is a nutritional powerhouse that offers a wide range of benefits. One of the major benefits of mung bean flour is that it’s gluten-free, making it a great option for those with celiac disease or gluten intolerance.
It’s high in protein, fiber, and other essential nutrients like iron, potassium, and folate. This makes mung bean flour a great addition to a plant-based diet or for anyone looking to increase their protein and nutrient intake.
Mung beans have been shown to have antioxidant and anti-inflammatory properties, which can help protect against chronic diseases like cancer and heart disease.
In addition to its nutritional benefits, mung bean flour is also prized for its mild, slightly sweet flavor and ability to thicken sauces and gravies. And even though mung bean flour has a naturally sweet flavor, it scores low on the glycemic index, meaning it won’t spike your blood sugar.
Mung bean flour nutrition facts
|Mung bean flour (per 3 tbsp.)||147||27 g||7 g||0 g||0 g||10 g||Mung beans = 25-31|
|All-purpose flour (per ¼ cup)||120||24 g||1 g||0 g||0.5 g||4 g||85|
How to bake and cook with mung bean flour
Mung bean flour is great for gluten-free baking! You can use it as a substitute for wheat flour using a 1:1 ratio in many recipes, but note it has a slightly higher absorption rate, meaning it can absorb more liquid than regular flour. This makes it a good choice for recipes that require a thicker consistency, such as pancakes or sauces.
Mung bean flour is a common ingredient in many Asian soups and stews, and it can also be used to make dumplings or noodles. To make mung bean flour noodles, simply mix the flour with water until you have a dough, then roll it out and cut it into thin strips. Boil the noodles until they’re cooked through, then serve with your favorite sauce!
Popular mung bean flour baked goods and dishes
Mung bean flour is most often used in…
- Gluten-free muffins
- Mung bean flour noodles
- Soups and stews
- Pakoras (deep-fried fritters)
- Falafel (using mung bean flour instead of chickpea flour)
How to make mung bean flour at home
To make homemade mung bean flour, all you need is split mung beans and a high-speed blender.
- Rinse the mung beans in water, then drain.
- Put the beans in a large pan and cook on the stove over low heat, while stirring to dry them. Don’t overcook them, as this can give them a bitter taste.
- Once totally dry, let the beans cool completely.
- Grind them into a fine powder using a high-speed blender.
- Sift the flour through a fine-mesh strainer to remove any larger pieces.
How to store mung bean flour
Store-bought mung bean flour should be transferred to an airtight container or resealable bag and stored in a cool, dry place away for up to 6 months.
Homemade mung bean flour should also be stored in an airtight container in a cool, dry place or frozen to extend its shelf life. Label the container or bag with the date of preparation. Use homemade mung bean flour within a few weeks or freeze it for up to 6 months. When you’re ready to use it, let it come to room temperature first.
What are the best substitutes for mung bean flour?
I know finding mung bean flour can be tricky. In that case, lentil or dal flour is the best substitute for mung bean flour because it has a similar taste and texture. Both mung beans and lentils are legumes and have a similar nutty and earthy flavor profile.
Another healthy option is chickpea flour, which works well in savory dishes like fritters and pancakes. Or check out soy flour, which is another high-protein flour!
Mung bean flour is also known as gram flour, green bean flour, or moong bean flour.
Mung bean flour is commonly used as a gluten-free alternative to wheat flour in a variety of dishes, including baked goods, pancakes, noodles, and as a thickener in soups and sauces.
Mung bean flour has a nutty and earthy flavor with a slightly sweet undertone.