Mung Bean Pasta Salad
Mung bean is a resistant starch. Resistant starch is a kind of dietary fiber that resists digestion. It passes through the upper digestive tract undigested and feeds good gut bacteria in the large intestine and colon. Good gut bacteria produce a fatty acid called butyrate which reduces inflammation and helps fight metabolic and physical stress. This lowers our risk for colorectal cancer and prevents inflammatory bowel diseases like ulcerative colitis, constipation, diarrhea, and diverticulitis.
Studies suggest that resistant starches stimulate good gut bacteria growth particularly when served cold/cool so this dish is meant to be served as a cold salad. This has 16.6g of protein, 0mg of cholesterol and 765.5mg of potassium!
Another awesome thing about mung beans is that they contain low oligosaccharides. An oligosaccharide is a type of carbohydrate in legumes that tend to cause gas because it’s harder to break down. Since mung beans have low oligosaccharides, you will experience less, if any, gas or bloating compared to eating other legumes like black beans, kidney beans, chick peas or pinto beans. Try this recipe to keep your gut flora happy!
Mung Bean Pasta Salad
- Agave Nectar: 1 tsp
- Almond: optional, slivered
- Cilantro: 1 cup
- Lemon: juice of 2 lemons
- Miso Paste: 1 tbsp
- Mung Bean: 1 3/4 cup, dry uncooked
- Olive Oil: 2 tbsp
- Parsley: 1 cup
- Pear: 1 medium
- Pepper: to taste
- Radiatori Pasta: 4 1/2 cups
- Salt: to taste
- Sprouts: optional
- Tomato: 2 medium on the vine tomatoes, chopped
- Vegetable Broth: 1/4 cup, low sodium
Mung Bean: Bring 6 cups of water to boil. Add the mung beans and boil for 5 minutes. Turn stove off and cover the pot for another 8 minutes or until mung beans reach your desired texture. Drain any excess water.
Pasta: Follow pasta box instruction on how to boil pasta. Drain and set aside to cool.
Dressing: Use food processor to mix vegetable broth, parsley, cilantro, olive oil, lemon juice, agave nectar, and miso paste together.
Bring it all together: Combine cooled pasta, mung beans, chopped tomatoes and pears. Slowly fold the dressing over the pasta. Season with salt and pepper. Refrigerate to cool.
Optional: Sprinkle some sprouts and slivered almonds before serving.
Remember to tag #ourbeetlife if you try this recipe!
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