Mung Beans vs Lentils

Mung Beans vs Lentils

If you love cooking with mung beans and lentils and are curious about which is the better option, read on. Our Bob's Red Mill team has gathered everything we know about these two legumes to help you determine which is best for you.

What Are Mung Beans?

Mung beans are small green beans belonging to the legume family. Though they were originally cultivated in India, they quickly spread to China and several parts of Southeast Asia. Now, mung beans are enjoyed worldwide and used in various cuisines.

Taste of Mung Beans

Mung beans taste different depending on how they are prepared. When enjoyed raw, mung beans offer a crisp and clean vegetable flavor. When cooked, their flavor is much milder, and they have a slightly sweet and nutty taste. Mung beans are also enjoyed as sprouts. Sprouts are often added to salads, stews and stir-fry and add a refreshing and crunchy taste to whatever you combine them with.

The Texture of Mung Beans

The texture of mung beans varies by cooking method. Raw, dry mung beans add a crunchy texture to your meals, whereas cooked mung beans are much more tender. Sprouted mung beans are crisp, crunchy and refreshing.

Mung Bean Uses

mung beans soup Mung beans' versatile taste and texture are used in various ways. They're the perfect addition to your healthy meals, commonly used in soups, stews, chilis and stir-fry. Discover the many ways you can use mung beans by trying one of the recipes below.

Mung Bean Dip

Mung bean's mild flavor makes them an excellent base for all your favorite dip recipes. With a taste similar to hummus, this Mung Bean Dip combines ingredients like tahini, lemon juice and garlic with our Bob's Red Mill Mung Beans for a flavorful treat that can be paired with veggies or used as a sandwich spread.

Mung Bean Dosas

A recipe typically made with lentils, these Mung Bean Dosas offer a unique flavor. A thin batter-based pancake, enjoy these dosas just as you would flatbreadfill them, dip them, or roll them.

Mung Bean Sprouts

Not sure what to do with the mung beans in your pantry? Sprout them! Sprouting mung beans at home is a simple process that can level up all of your favorite recipes. To make mung bean sprouts, simply combine mung beans with a bit of water and follow these sprouting instructions.

What Are Lentils?

Lentils, like mung beans, are a part of the legume family. Grown in pods, the dried seeds of the plants are referred to as pulses. Lentils are a staple ingredient in Indian cuisine, especially in the dish Dal. In the United States, lentils' popularity has recently spiked as they are now being used as a source of protein in vegetarian and vegan meals. red and green lentils

Taste of Lentils

Lentils come in a few different colors, and the lentil's color determines the taste. While all varieties of lentils have an earthy undertone, some are sweeter than others. Red lentils are the sweetest variety, whereas green and brown lentils add a pepper-like flavor to your meals. No matter the color, the taste of lentils is generally mild, making them an excellent ingredient to combine with sauces and seasonings.

Texture of Lentils

When achieving the perfect lentil texture, you'll want to ensure they are tender and firm. Lentils should never be gritty, crunchy, or mealy; if they are, they are likely undercooked. If your lentils have not reached the desired tenderness, allow them to cook for a while longer.

Lentil Uses

Lentils are a delicious and inexpensive way to boost your nutrient intake. They can be added to breakfast, lunch and dinner recipes and combined with several flavors. Here are a few delicious ways to work lentils into your weekly menu.

Tortilla Soup with Red Lentils

This Tortilla Soup with Red Lentils is a warm and comforting dish that you'll enjoy making time and time again. Made with red lentils, it's a fun twist on classic tortilla soup and is entirely vegan. The best part? You can make this soup in the instant pot for an even more straightforward cooking process.

Tomato Basil Lentil Salad

For a refreshing salad that you won't be able to get enough of, make this Tomato Basil Lentil Salad. Filling and great for you, this recipe uses whole food ingredients like red lentils, chopped tomatoes, fresh basil and crumbled feta cheese. It's a dish that's overflowing with flavor and nutrients.

Lentil Quinoa Burgers

Lentil Quinoa Burger Searching for the perfect veggie burger? You've found it. These Lentil Quinoa Burgers are hearty, plant-based burgers loaded with protein and fiber. Pair them with all your favorite traditional burger toppings for a vegetarian meal that everyone will love.

Mung Beans vs. Lentils

Now that you better understand what mung beans and lentils are, let's take a closer look at how these two ingredients stack up against one another. Continue scrolling for a side-by-side comparison of mung beans and lentils.

Calories

The energy these two foods provide is extremely similar when comparing calories. Neither being a low-calorie food, one serving of mung beans ( cup) contains 180 calories, whereas one serving of red lentils ( cup) contains 190 calories. Though lentils contain slightly more calories, the nutrients found in each legume are of high quality.

Fat

While lentils and mung beans may not be low in calories, they are extremely low in fat. With each food containing .5 grams of fat per serving, they are an excellent food option for individuals following a low-fat diet.

Carbohydrates

Getting enough carbohydrates from your daily meals is essential to sustained energy levels. When consumed, carbohydrates work with the body to create glucosea type of sugar that your body uses for energy. During digestion, glucose is converted to energy and used to support several bodily functions. Glucose also supplies your body with the energy needed for physical activity. Both mung beans and lentils are a source of complex carbohydrates. Because complex carbohydrates take longer to digest, they are a more stable source and provide a steady stream of energy. Both red lentils and mung beans contain the same amount of carbohydrates33 grams per serving. Frying pan with tasty lentil cutlets on dark background

Protein

Protein is a vital part of a healthy, balanced diet. There are many different types of protein, and each is made up of chemical building blocks known as amino acids. When consumed, your body uses these amino acids to repair and build muscles and bones. Amino acids also act as an energy source and are used to make hormones and enzymes. Mung beans and lentils are both high-quality plant-based sources of protein. However, red lentils contain slightly higher amounts of protein, providing 12 grams per serving, whereas mung beans provide 10 grams per serving.

Calcium

Calcium is an essential nutrient that our body requires daily. Calcium works with your body to help move muscles, circulate blood and release hormones. It's also responsible for carrying messages from your brain to other body parts. Aside from assisting in bodily functions, calcium is a significant part of tooth and bone health, providing them with strength and density. That said, if you don't get enough calcium from your diet, your body will begin to take it from your bones. If you're interested in boosting your calcium intake, mung beans are the best option. Just one serving of mung beans offers 52 mg or 4% of the daily recommended requirement for calcium. Lentils do not contain calcium.

Iron

Iron is a mineral in the body that is required for proper growth and development. In addition, your body needs adequate amounts of iron to make hemoglobina protein found in red blood cells. Hemoglobin is responsible for carrying oxygen from the lungs to all body parts. Iron also plays a role in hormone production. Both mung beans and lentils contain the same amount of iron, providing 3 mg per serving. That's 15% of the daily recommended value! Curried red lentil tomato and coconut soup

Potassium

Your brain, heart, nerves and muscles require adequate potassium to work correctly. In your body, potassium functions as an electrolyte, helping to manage the amount of water stored in your body to maintain its electrical system. Potassium also helps balance blood pressure levels and moves nutrients into your cells. When compared to lentils, mung beans are a richer source of calcium. One serving of mung beans contains 750 mg of potassium, whereas a serving of lentils provides 500 mg. Now that you know the similarities and differences between mung beans vs. lentils, it's time to decide which of these two legumes you'd like to begin cooking with. Both great-tasting and great for you, you can't go wrong with any of the recipes above. We can't wait to see what delicious meals you create. From the Bob's Red Mill family to yours, have a healthy and happy day! Do you have a preference for mung beans or lentils? We'd love to hear more about your favorite legume-based recipes. Share the many ways you use these ingredients in the comments below.  
Bob's Red Mill
September 21 2022

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