Mung Bean

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.

Yes. Mung beans are an excellent source of fiber, carbohydrates, and protein to help support baby’s developing gut microbiome and fuel growth and development. They are also a great source of zinc and folate, which support immune function and neurodevelopment. Lastly, mung beans are rich in antioxidants to support the body’s resilience.

Mung bean paste is typically high in sugar, so try to hold off on serving to children until the second birthday.

Mung bean starch is also used to make thread noodles, also known as glass noodles, which are typically rich in carbohydrates, but have limited protein, fiber, and zinc, compared to the whole version of mung bean.

Yes. Mung beans are a choking hazard due to their small size and rounded shape especially when raw or undercooked. To reduce the risk, cook until soft, and mash beans into a paste or flatten each bean before serving. As always, make sure you create a safe eating environment and stay within an arm’s reach of baby during meals. For more information on choking, visit our sections on gagging and choking and familiarize yourself with the list of common choking hazards.

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.

Recommended Guide: Introducing Allergens

As long as the sprouts have been thoroughly cooked, babies can have mung bean sprouts starting at 9 months of age, when they can pick them up independently and self-feed. (Canned sprouts have already been cooked and do not need to be cooked again.)

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.

Yes, but read the label before purchasing. Some canned mung bean products have added sugar, which is best reserved until the second birthday, or salt, which should be minimized in infant diets. Look for mung beans marked “no salt added” or “low sodium” and opt for cans marked “BPA-free,” when available. Bisphenol A (BPA) is used to line the interior of some food containers, and studies show that frequent exposure can affect baby’s neurological development.

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.

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:

Yes. The high levels of fiber and resistant starches in mung beans interact with certain bacteria in the gut, resulting in gas, helping move poop along, and contributing to a diverse ecosystem in the digestive tract. To minimize digestive discomfort, introduce high-fiber foods like mung beans gradually and regularly in baby’s diet as tolerated. Remember that pooping patterns can vary significantly from baby to baby. If you have concerns about baby’s pooping and digestive function, talk to your pediatric healthcare provider.