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Unless otherwise noted, all recipes on this blog are free of gluten, peanuts, soy, corn, tomatoes, potatoes, shellfish, cane sugar, oranges, and yeast. Most recipes are also free of egg, dairy, and tree nuts (if used, reliable substitutions will be provided for these when possible). Check out my recipe index for a full list of recipes by category. 

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Wednesday
Apr222009

Homemade Mung Bean Flour (gluten free, vegan, high protein)


 

I normally don't use a lot of bean flours in my baking.  Although I love garbanzo beans and fava beans in their whole form, I think that their flours too easily dominate the flavor of a baked good, especially if you are trying to achieve a delicate or sweet flavor.  I decided I wanted to try bean flours made from other beans to see how the intensity of flavor would vary.  I really wanted to get my hands on some mung bean flour.  Mung beans are one of my favorite beans, and having read about mung bean flour online, but unable to find it in any stores around Minneapolis, I decided I would make it myself.  I've ground my own grains, nuts, and seeds for flours before, but never tried making homemade bean flours.  Hooray!  I love a new kitchen adventure.   

If you eat beans, but haven't yet ventured into the wonderful world of mung beans, you must!  Mung beans are used in many ways in SE Asian, Indian, and Middle Eastern cuisine.  They are soaked, ground and used for flatbreads.  They are sprouted and served raw.  They are processed into noodles.  They are peeled and split, and used to make dal, where they take on a smooth, velvety buttery texture that is true comfort food.   They are cooked whole with coconut milk to make a sweet soup.  They are mashed and used as fillings in sweet buns and desserts.  They are cooked plain and added to various rice dishes.  Quick cooking, full of protein, and easily digested, mung beans are considered to be an extremely healing and nourishing bean.  Because they are small, they are easier to digest than larger beans, and are recommended for cleansing the body of toxins.  In ayurvedic medicine, they are considered tridoshic, meaning people of every constitution can find nourishment in the mung bean.  And in Chinese medicine, mung beans are considered a cooling food, and are recommended for detoxification, clearing heat, reducing swelling and edema, and promoting urinary tract function.  

Dry mung beans can be purchased in a variety of ways.  Whole, they are bright green.  Or, you can purchase them split, where they take on the name moong dal.   You can get moong dal either with the skins still on and or peeled - once peeled, they are light yellow.  I love peeled moong dal, it is probably my favorite.  I generally buy mung beans at the Asian markets, where they are cheapest.

I had about a cup each of whole mung beans and peeled moong dal in my pantry, so I decided to go with what I had on hand, and use a mix.  Having read online that heat-treating the bean before grinding helps to make the flour more digestible (and lends a tasty roasted, nutty flavor!) I decided to roast the beans before grinding.   Then I cooled them, ground them, and ended up with a lovely flour!

I figure that a 1/4 c serving of mung bean flour packs a powerful 13 g of protein and 9 g of fiber - amazing! - with about 30 g of carbs, 180 calories, 3 g of sugar, and zero fat.  Additionally, it is high in iron, folate, copper, magnesium, manganese, phosphorus and potassium.  Although it is higher in calories and carbs than grain flours, mung beans are considered a low glycemic food, and are perfect for people concerned about blood sugar spikes.  Using mung bean flour in combination with other flours is a great way to add extra protein, fiber, and healthy, slow-digesting carbs.

I immediately used my new flour to make an on-the-fly bread with quinoa flour, brown rice flour, grated carrots, and warm spices.  I was really pleased with how it performed.  The flavor is much more mild than garbanzo or garfava flour, with nutty quality from the roasting.  The flavor combined well with the other flours, and it added a great body and texture to the bread. Stay tuned for that recipe, and in the meantime, try making the flour!  

I'm hoping to try making flours from other beans as well - cannellini is next on my list, and I'm hoping to use that in something cookie or cakelike.  I'd love to hear your experience with making your own bean flours!  I think next time I will try soaking the beans first, then drying them, roasting them, and grinding them.  I know it would add much more time to the process, but soaking beans is an important part of proper preparation, something that I skipped over this time around.  More to come!

HOMEMADE MUNG BEAN FLOUR (gluten free, vegan, high protein)

yield: approx 2 1/4 c flour

Ingredients:

2 c mung beans (either whole or peeled and split, or a mix)
Equipment:
coffee grinder or high-power blender
ROASTING THE BEANS >>>
  1. Preheat oven to 400* F.  
  2. Spread beans evenly on baking sheet.  Place in oven and roast for 20 minutes until golden, stirring every 5 minutes to prevent burning.
  3. Remove from oven and cool completely.

GRINDING THE BEANS >>>
  1. In a coffee grinder or high power blender, grind beans in batches.  I used a coffee grinder, and ground 1/2 c beans at a time.  
  2. Grind for approx 30 seconds, shaking beans in grinder to evenly mix.  
  3. Once your beans are ground to a fine powder, transfer to a large bowl, and grind the next batch.
  4. Once all your beans have been ground, let the flour cool (grinding warms it up!) and then transfer to an airtight container.  Store in a cool place.

 

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Reader Comments (17)

I just came across your blog and am ecstatic because me and my kids are vegan and we soy, tree-nut, and wheat allergies. I'm thrilled to see this info on the mung bean flour, I will certainly have to try it out!

April 22, 2009 | Unregistered CommenterVegan Mothering

Please let me know how you like it, and if you try making other bean flours. I stopped by your blog as well - you provide such great information people interested in becoming vegan! Your pantry cupboards look a lot like mine : ) Good luck, and enjoy the springtime!

April 23, 2009 | Unregistered CommenterKim

I buy mung flour from the Indian grocery store and make mung bean idli out of it by adding yogourt and water and heating it for 6 minutes in the microwave. It makes me feel so strong and energetic as it is very high in proteinl.

April 27, 2009 | Unregistered CommenterAnonymous

The mung bean idli sound great - I'll have to give that a try! Thanks for the suggestion! I haven't found mung bean flour yet around my city, I need to try out a few more Indian groceries!

April 27, 2009 | Unregistered CommenterKim

Thanks a bunch for sharing your knowledge, I have been looking around how to make my own mung bean flour. It is pretty hard to find one. There is Hoe Kue Flour available in the supermarket but not sure whether it is containminated with gluten. So making my own flour is definitely wiser.

June 13, 2009 | Unregistered CommenterWaterBased

Hi WaterBased -
Yes, it is hard to find, I have yet to see it anywhere. I really like using the homemade stuff, and have enjoyed adding it to my flour assortment. Good luck!

June 14, 2009 | Unregistered CommenterKim

Hi,
I heard that mung beans are also called green soybeans. Is that anything to worry about?

Interested

November 12, 2009 | Unregistered CommenterAnonymous

Hi Interested!
Ohhh, good question - I had to look this answer up :)
While soy beans and mung beans are both in the legume subfamily Faboideae, but they are no more closely related than that. Soybeans are in the genus Glycine. Mung beans are in the genus Vigna, along with many other small beans like azukis, black lentils, cow peas, black-eyed peas. So, unless you are sensitive to everything in the legume family, you probably have nothing to worry about if you're allergic to soy. Interestingly enough, mung beans go by lots of other names - wikipedia sites a whole bunch of other nicknames like green bean, mash bean, golden gram, munggo, and green soy, to name some. Hope that information helps - eat up!
Kim

November 12, 2009 | Unregistered CommenterKim

Hi
I just found your post and I, too, have been wanting to experiment with various bean flours. I tried grinding some lentils up in a standard coffee grinder with limited success. The consistency was more like grits or coarse cornmeal. Do you use a burr grinder, and if so what brand do you use? I'm considering just buying a new grain grinder so that I can grind these things and be sure they are gluten-free and corn-free. Thank you. Curious.

June 15, 2010 | Unregistered CommenterCurious

Hi! Great post!! I have just discovered how great mung beans are. I have mercury poisoning, and this is one easy, delicious way to remove those toxins from my body. I love them as sprouts too! Also, I heard that they are enjoyed in the orient, mixed with raw honey as a sweet dessert instead of cakes made with white flour or sugar. I tried them that way, and they are delicious! It is very satisfying and filling at the same time.
Thank you for sharing your knowledge. =)

August 1, 2010 | Unregistered Commenterbrand new me

Uhm, hello! Great blog. I'm wondering if you happen to know how to make mung bean starch? :D Thanks!

August 9, 2010 | Unregistered Commenterkani

KANI-
Sorry, I have no idea how to make mung bean starch. I think it involves some kind of special processing to remove the starch from the fiber, and I have no idea how that works. Good luck!

August 10, 2010 | Registered CommenterKim @ Affairs of Living

Thanks so much for taking the time to share your mung bean flour! I've bean ha ha trying to buy this flour in New Zealand and been having real problems finding it. Now I can make my own! Thanks again.

September 21, 2010 | Unregistered CommenterBobs

Here, in San Diego there are many Asian food markets, where virtually you can buy mung bean starch. Your home-made flour looks so simple and tempting that I must try to make it at home!Thanks.

September 28, 2010 | Unregistered CommenterSplendidRoute

What a brilliant post! I have a ton of mung beans and have no idea what to do with them besides sprout them to use in salads and soups. Can't wait to use this to make flatbreads :)

December 10, 2011 | Unregistered CommenterNada (One Arab Vegan)

Can you tell me how to store this properly and for how long? Thanks for this MOST HELPFUL post.
BTW - I did a search for mung bean flour the listings came up as "mung bean flour/starch" must be same product?? Try amazon.com or iHerb.com for this product, but I think it's more fun to make your own. makes one feel a bit more powerful and in control/in charge when facing food allergies, which can take away one's sense of control in their lives.

August 30, 2013 | Unregistered CommenterJ'Marinde Shephard

Hi,
Do you have recipes using mung bean flour/starch?

January 5, 2014 | Unregistered CommenterHeidi
Sorry, no comments/questions allowed right now.
Hi reader! My schedule as full-time grad student with two part-time jobs doesn't allow me the time to manage comments. I hope you enjoy what you find and can figure out answers to any questions you may have. xo