If you are into making healthy baked treats at home, then you know the sheer importance of steering clear of refined flour. One of the best flours that you may count on is mung bean flour.
What’s so nice about mung bean flour is it’s just as versatile as all-purpose flour. No matter the recipe, you can substitute any amount of all-purpose flour with the very same amount of mung bean flour.
There are a bunch of reasons why mung bean flour is one of the healthiest types of flour out there:
It is extremely rich in protein
Just like any other bean that you can think of, mung bean is packed with protein. In fact, 1/4 cup of mung bean flour boasts of 13 grams of the said muscle-building nutrient.
It is loaded with fiber
The same 1/4 cup serving of mung bean flour contains 9 grams of fiber, which means that it’s great for your digestive system as it promotes absorption of nutrients and bowel movement.
It has many other nutrients, too
According to nutrition experts, every serving of mung bean flour supplies your body with potassium, iron, magnesium, manganese, phosphorous, copper and folate.
It contains absolutely no fat
Are you trying to get rid of a few excess pounds? Then it’s a wonderful idea for you to start using mung bean flour as it’s free of fat and very, very low in calories.
It helps regulate blood sugar levels
Especially if you are diabetic or prediabetic, the addition of mung bean flour to your diet can be beneficial as it helps in regulating the levels of sugar in the bloodstream.
Aside from being super healthy, mung bean flour, in particular the kind that is made at home, can make just about any baked treat taste more delightful and unforgettable.
It’s for the fact that is has a mild nutty flavor, courtesy of the roasting that mung beans have to go through before they are pulverized and turned into flour that can be used for just about any baking need.
But if you feel that the baked goodie you are trying to whip up should not boast of a nutty flavor, worry not because you may simply combine mung bean flour with the flour you normally use.
Here are the steps to take to make your very first batch of mung bean flour in your very own kitchen.
-Get your hands on 2 cups of mung beans. You can either go for whole or split, depending on your personal preference. Some of the cheapest mung beans are being sold at your local Asian grocer.
-Have your oven preheated to 400°F, which is equivalent to 204°C. Roasting mung beans beforehand is for a couple of reasons — for easy grinding and to make the finished product have a delightful nutty flavor.
-Reach for a large baking sheet and evenly spread mung beans across it. Evenly spreading mung beans across the baking sheet helps ensure an even roasting.
-Place the baking sheet in the oven and allow mung beans to cook for 15 to 20 minutes. You can tell that your mung beans are ready for grinding if they’re already golden brown in color.
-By the way, don’t forget to stir mung beans using a wooden spatula every 5 minutes or so. Otherwise, you may fail to end up with mung beans that are evenly roasted and make for hassle-free grinding.
-Once mung beans are already roasted, take the baking sheet out of the oven and place on a wire rack or on your kitchen counter to allow roasted mung beans to cool completely.
-To pulverize mung beans and turn them into flour, you will need a coffee grinder or spice grinder. If you don’t have one, worry not because you may also count on a high-power blender or food processor.
-Grind about 1/2 cup of roasted mung beans each time to ensure a more even consistency. Don’t forget to shake the bowl every now and then to make sure that every mung bean is pulverized to perfection!
-Transfer mung bean flour in an airtight container that should be placed in a cool and dry spot in your kitchen.