Mung Bean
Legume
Age Suggestion
6 months
Iron-Rich
Yes
Common Allergen
No
When can babies have mung beans?
Mung beans may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age.
Mung beans were first domesticated and cultivated in South Asia thousands of years ago. Small and green, the mighty mung bean is also known as green gram, maash, moong, or munggo. Mung bean comes in many forms: it can be hulled and split (a form known as moong dal), ground into a paste to use in mooncakes and other sweets, milled into flour for dosa or bindae-tteok, or cooked whole in curries, pilafs, and stews. This kitchen staple is also used to make bean sprouts that add delicious crunch and juice to salads and stir-fries.
How do you serve mung beans to babies?
Every baby develops on their own timeline, and the suggestions on how to cut or prepare particular foods are generalizations for a broad audience.
6 months old +:
Crush or blend cooked mung beans into a textured mash or smooth paste for baby to scoop with their hands. If you prefer, serve the mash or paste with a spoon. Baby may experience some harmless gagging given the texture of beans. If this occurs, consider, thinly spreading the mash or smooth paste on a thin rice cake or toast strip or feel free to stir in breast milk, formula, olive oil, or even yogurt when making the mash or paste to help thin it out a little. You can also stir the crushed or pureed beans into soft, scoopable foods like congee or rice porridge, mashed vegetables, or stewed greens. Alternatively, use mung bean flour to make dosa, idli, or pancakes to share with baby. Just start with small portions at first, to minimize any digestive discomfort from the high-fiber food.
9 months old +:
Continue serving mung beans on scoopable foods and letting baby self-feed with hands or a pre-loaded spoon. Babies with a developing pincer grasp (where the thumb meets the pointer finger) may enjoy trying to pick up cooked mung beans on their own, but this may cause frustration as the beans are quite small. Flattening mung beans with the back of a fork or forming them into a ball can help babies at this age to self-feed. Alternatively, tear dosa, idli, or pancakes made with mung bean flour into bite-sized pieces. Of course, you may continue serving dal or pureed mung beans.
12 months old +:
Continue offering cooked mung beans and mung bean sprouts on their own or part of a dish like curry or salad. While you can offer a utensil for the toddler to practice with, mung beans may be tricky to pick up with a utensil until the child is older, so feel free to continue mashing or forming mung beans into balls as well.
Videos
Are mung beans a choking hazard for babies?
No. While mung beans can be firm when raw or undercooked, they are typically too small to present much choking risk when safely prepared for a child’s age and developmental ability, though, in theory, an individual could choke on any food. To reduce the risk,prepare and serve mung beans in an age-appropriate way as described in the How to Serve section. As always, make sure you create a safe eating environment and stay within an arm’s reach of baby during meals.
Learn the signs of choking and gagging and more about choking first aid in our free guides, Infant Rescue and Toddler Rescue.
Are mung beans a common allergen?
No. Mung beans are not a common allergen, though allergies to mung beans have been reported.
Bean allergies have also been reported in some patients with allergies to other legumes, including peanut and soybean (which are common food allergens). However, being allergic to one type of legume does not necessarily mean that an individual will be allergic to others, although the risk of having more than one legume allergy can increase. Fortunately, most individuals with peanut or soy allergy are able to tolerate other legumes just fine.
Individuals with allergies to birch tree pollen and/or Oral Allergy Syndrome (also called pollen-food allergy syndrome) may be sensitive to legumes, such as mung beans. Oral Allergy Syndrome typically results in short-lived itching, tingling, or burning in the mouth and is unlikely to result in a dangerous reaction.
As you would when introducing any new food, start by offering a small quantity for the first few servings. If there is no adverse reaction, gradually increase the quantity over future meals.
Are mung beans healthy for babies?
Yes. Mung beans are rich in carbohydrates, fiber, and protein, in addition to choline, folate, iron, potassium, selenium, zinc, and vitamins B6 and K. Together, these nutrients support energy for baby’s movement and exploration, gut microbiome diversity, growth and development, brain development, red blood cell health, electrolyte balance, hormone health, immunity, taste perception, and more.
★ Tip: Try serving mung beans with foods rich in vitamin C to help boost iron absorption in baby’s body, such as bell pepper, broccoli, cauliflower, peas or tomato.
When can babies have mung bean sprouts?
As long as the sprouts have been thoroughly cooked to reduce the risk of foodborne illness, babies can have mung bean sprouts as soon as they are ready to start solids. Canned sprouts have already been cooked and do not need to be cooked again. For babies 6 months and up, mix the cooked sprouts into scoopable foods, and for slightly older babies with a pincer grasp, you can offer the cooked sprouts on their own for baby to pick up.
Babies should not have raw bean sprouts, whether they are bought fresh at the store or sprouted at home, as they are considered a very high-risk food for foodborne illnesses such as Salmonella and E. coli. The United States Centers for Disease Control (CDC) states that raw sprouts should be avoided in immunocompromised individuals, as well as individuals with developing immune systems, including children under the age of 5. Fortunately, thoroughly cooking bean sprouts significantly reduces the risk of foodborne illness.
When buying fresh bean sprouts, make sure they are fresh, crisp, and cold. They should not appear limp, brown, or slimy. Store immediately in the fridge and use proper food safety practices, such as hand washing and avoiding shared cutting boards.
Can babies have canned mung beans?
Yes, babies can have canned mung beans or fully cooked dried beans. If available, feel free to opt for canned mung beans that are low in or free of added sodium and sugar. If not available, don’t worry and know that baby’s nutrition is supported by receiving a variety of foods over the long term.
Are the lectins in mung beans safe for babies?
Yes. Often called anti-nutrients, these naturally-occurring plant compounds (including lectins, oxalates, and phytates) break down during the soaking and cooking process and are generally harmless in healthy people when consumed as part of a balanced diet. Lectins and oxalates can even offer health benefits, such as antioxidant and anti-cancer properties.
Do mung beans need to be soaked before cooking?
No, but soaking them in water prior to cooking can reduce cooking time, reduce the levels of lectin and of a gas-producing carbohydrate, raffinose, and help make the bean and its key nutrients more easily digestible.
Here are a couple of soaking methods:
Overnight soak: Use a ratio of 1 lb (454 g) of dried beans and 10 c (2 ½ liter) water, and soak the beans in water for 4 or more hours or overnight. Drain and rinse the beans prior to cooking.
Hot soak method: Use a ratio of 1 lb (454 g) of dried beans and 10 c (2 ½ liter) water, and bring the mixture to a boil for 2-3 minutes. Turn off the heat, then soak for a few hours. Drain and rinse the beans prior to cooking.
Our Team
Written by
Dr. Rachel Ruiz
Pediatrician & pediatric gastroenterologist
Dr. Sakina Bajowala
Pediatrician & pediatric allergist/immunologist
Kim Grenawitzke
Pediatric occupational therapist, feeding & swallowing specialist, international board-certified lactation consultant
Venus Kalami
Pediatric registered dietitian & nutritionist
Expert Tips Delivered to Your Inbox
Sign up for weekly tips, recipes and more!
