Looking for a lunch that’s light, energising and packed with nutrition? This Healthy Mung Bean Salad is one of my go-to meals during a busy workweek. It’s perfect for anyone who wants to stay full and focused without feeling heavy or sluggish after lunch.
Mung beans (also known as green grams) are rich in good carbs, fiber, and essential vitamins, making them a smart alternative to refined carbs. This salad provides a slow-release energy boost that keeps you full and sharp without that post-lunch crash.
I personally love having this during my workdays — it leaves me feeling nourished, light, and focused, without the heaviness of a big meal. Whether you’re working from home or packing lunch for the office, this salad is a winner!
What are Mung beans?
Mung beans, also known as green grams, are small green legumes that have been cultivated for thousands of years in Asia. They are a nutrient-dense superfood, rich in plant-based protein, fiber, and essential vitamins and minerals like folate, magnesium, and iron. Mild in flavor and incredibly versatile, mung beans are often used in soups, salads, curries, and even desserts. Thanks to their slow-digesting carbs and high fiber, they support sustained energy, aid digestion, and help maintain balanced blood sugar levels — making them a smart choice for a healthy, balanced diet.
Why healthy Mung beans salad good for you;
- High in fiber and complex carbs:
Mung beans contain complex carbohydrates that are digested slowly, giving you long-lasting energy and avoiding spikes in blood sugar — unlike refined carbs. - Rich in plant-based protein:
They’re an excellent source of protein, especially for vegetarian and vegan diets. - Packed with vitamins and minerals:
Mung beans are high in folate, magnesium, potassium, iron, and B vitamins, which are essential for metabolism, energy, and cognitive function. - Support digestion & satiety:
Their high fiber content aids digestion and helps you feel full longer without the heaviness, making them great for light lunches. - Low glycemic index:
Because of their slow-digesting carbs and fiber, mung beans are considered low-GI, which helps maintain stable energy levels and is good for blood sugar control.
This healthy mung bean salad also include avocado, onion, and tomatoes and cucumber are packed with essential vitamins and nutrients
Ingredients
- 1.5 Cups boiled cooked mung beans
- 1/2 Avocado diced
- 2 Tbs diced brown onion
- 1 small tomato diced
- 1 medium cucumber peeled and diced
- Salt and pepper to taste
- 1 tsp olive oil
- 1 tsp lime juice
- A poached egg to serve
Method
Add mung beans in a bowl and add the diced avocado, brown onion, tomatoes and cucumber toss gently. Then mix olive oil, lime juice and salt and pepper in a small jar pour the dressing over mung bean salad. Then gently toss again until well combine.
If you are planning to take this healthy mung bean salad to work, take the dressing in a small tub separately. add the dressing just before using the salad and mix with a fork. This helps for salad to stay fresh until the time to eat.
How to Cook Mung Beans (Green Grams) the Right Way
The best way to cook mung beans is to soak them overnight and then simmer them gently until just tender. This helps reduce cooking time and improves their texture and digestibility.
Steps:
- Soak the mung beans overnight in plenty of water.
- The next day, drain and rinse the beans.
- Add them to a soup pot and cover with fresh water — just enough to rise about an inch above the beans.
- Add a pinch of salt, then bring to a boil.
- Reduce to medium heat and simmer for about 20–30 minutes, until the beans are tender but not mushy.
- Drain the cooked mung beans using a strainer and let them cool completely.
- Transfer to a glass container and refrigerate. They will stay fresh for up to 1 week.
Tip:
Be careful not to overcook the mung beans — if they cook too long, they can become soggy and gooey. You want them soft, but still holding their shape for making the healthy mung bean salad or meal prep.
