How This Helps

With its minimal fat and sodium content, and significant dietary fiber, this dish can surely help CVD patients. Its ingredients are also low in GI that makes it appropriate for Diabetic patients. However moderation and balance should be considered because too much consumption may lead to arthritis and kidney complications as mung beans are rich in proteins. 

 

Ingredients

1 ¾ : :  cups: :  Uncooked Mung beans: : 
1 : :  cup: :  Lean Pork: : 
1 : :  cup: :  Spinach leaves: :  frozen
1 : :  cup: :  Ripe Tomatoes: : 
1 : :  cup: :  White Onions: : 
1 : :  cup: :  Shrimp: :  peeled and deveined
2 : :  cloves: :  Garlic: : 
1 : :  tbsp: :  Corn Oil: : 
1 : :  tsp: :  Salt: : 
1 : :  tsp: :  Ground pepper: : 
4 : :  cups: :  Water: : 

Instructions

Preparation time: 45 minutes

Serves: 8


Ingredients

1.    Uncooked Mung beans- 1 ¾ cups

2.    Lean Pork- 1 cup

3.    Spinach leaves- 1 cup, frozen

4.    Ripe Tomatoes- 1 cup

5.    White Onions-  1 cup

6.    Shrimp- 1 cup, peeled and deveined

7.    Garlic- 2 cloves

8.    Corn Oil- 1 tbsp.

9.    Salt- 1 tsp.

10.  Ground pepper – 1 tsp.

11.  Water- 4 cups

 

Instructions

  1. 1. Wash the mung beans, and boil with 6 cups of water. It will take at least 1½ to 2 hours for the mung beans to be tender. This step must be done hours before the preparation of the dish itself.
  2. 2. Osterize the garlic and chop the onions and ripe tomatoes. Slice the lean pork into chunks.
  3. 3. Heat oil in a saucepan or skillet or any appropriate pan. Add the garlic then sauté. Cook until garlic turns golden brown. Add the onions and tomatoes and cook until the skin of tomatoes begin to curl. Add the pork chunks, and cook until golden brown. Add the water and let it simmer for 15 minutes.
  4. 4. Add the mung beans to the sautéed ingredients and let it simmer for another 15 minutes.  
  5. 5. Add the peeled shrimp, frozen spinach, and salt and ground pepper to taste. Cook for another 5 minutes while stirring occasionally.

Nutrition Information

Grams per serving: 240 g

Calories: 150 kcal  

Total Fat: 3 g

Saturated Fat: 1 g

Cholesterol: 35 mg

Sodium: 350 mg

Total Fiber: 8 g

Protein: 15 g

Carbohydrates: 20 g

Potassium: 370 mg





Science and Research

1. Mung beans can be a good source of Potassium, and fair amounts of B-Vitamins, calcium, iron, magnesium, and zinc. Also, Mung beans can ease constipation by consuming a cup of the dish due to their high fiber content. Consequently, this property also stabilizes the sugar level inside the body. Therefore, it improves the digestive motility and improves the intake of the patient. Mung beans have a low GI and do not elevate a patient’s blood sugar easily. They do not aggravate cholesterol formation as well. It may not be able to lower cholesterol and fat, but will surely help the patient in maintaining a balanced diet and healthy heart. Excessive consumption is not advised due to its high protein content that may pose damaging injuries to the kidneys.

2. Spinach, similar to Mung beans, also contains significant amounts of fiber that helps the proper functioning of the digestive tract. It also contains thylakoids that can suppress cravings and reduce hunger which can help the patient lose weight. Potassium in spinach is also high as opposed to its sodium content which is low- this makes it an effective way to maintain blood pressure. Folate also found in significant amounts, helps reduce the risk for hypertension by relaxing the blood vessels. Lutein, a pigment found in spinach is also known to reduce plaque formation hence preventing atherosclerosis, heart attacks, stroke, and other related diseases. 

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