This quick and easy delicious gluten free vegan mung bean breakfast porridge is like having a chocolate pudding for breakfast. It’s perfect if you’re looking for vegan grain free breakfast recipes other than tofu scramble or chickpea omelette.
My sweet mung bean breakfast porridge recipe uses sprouted and then cooked green mung beans instead of grains. Usually, when you’re searching for vegan grain free breakfast options, you’ll find lots of nut-based recipes that are very high in fat. In fact, a whopping 60-80% of calories come from fat in case you go for those nutty granolas or porridges.
At the same time, my sweet mung bean breakfast porridge recipe only has 12% of calories coming from fat. Hence, it makes a perfect option for those looking for healthy and lean yet rich and nutritious meals.
Another aspect I considered when developing this breakfast recipe was to keep it low glycemic. With this in mind, I decided to start sprouting the legumes before cooking them. Besides easing the digestion and enhancing mineral absorption, sprouting also significantly lowers legumes’ glycemic load. For instance, 100 grams of cooked mung beans have double the amount of glycemic load points in comparison with the same weight of sprouted and cooked mung beans. Moreover, the same weight of sprouted and cooked mung beans has greater volume allowing you to eat bigger portions. Should this be something that you care about of course. I know I do! 🙂
Why I even started to mess about with mung bean porridge, you might ask. Well, my intention was to diminish the amount of grains I was eating to see what effect it might have on my digestion and overall wellbeing. I’ve followed a low grain menu (I’ve only had about 15 grams of gluten-free grains daily) for several weeks by now and can report positive results – my blood sugar is much more stable, my head is clearer and digestion’s improved. What else can I wish for?
Coming back to my sweet mung bean breakfast porridge recipe, I decided to make it chocolaty, as I adore anything with carob or cocoa in it. However, it is equally delicious for example with barley grass or wheat grass powder as well. Another option is to leave it light coloured like my Chickpea Cookie Dough Bites.
To summarize, my sweet vegan mung bean breakfast porridge is so good because it’s:
- Vegan and plant based
- Gluten free
- Grain free
- Low glycemic
- Low fat
- Oil free
- Refined sugar free
- Candida diet friendly
- Prefect go-to breakfast (put it into a jar or container)
- Yummilicious!
Watch a series of videos on How to Make Balanced Porridge:
Please do let me know if you make this recipe, because I’d love to know! I’d love to hear from you! Please also tag me in social media whenever you make and share my recipe. Instagram @thenutriplanet and Facebook @nutriplanet.health.hub
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Sweet and Creamy Mung Bean Breakfast Porridge [Vegan and Grain Free], Video
- Total Time: 25 minutes
- Yield: 1 serving 1x
Description
This quick and easy delicious gluten free vegan mung bean breakfast porridge is like having a chocolate pudding for breakfast. It’s perfect if you’re looking for vegan grain free breakfast recipes other than tofu scramble or chickpea omelette.
Ingredients
- 1 cup cooked mung bean sprouts or ¾ cup cooked mung beans (140g, 4.9oz)
- 180g (6.3oz) unsweetened plant milk or a mixture of milk and water
- 2 tbsps. (14g, 0.5oz) coconut flour
- 1½ tbsps. (11g, 0.4oz) carob powder
- 2 tsps. (3g, 0.1oz) cocoa powder
- ½ tsp. cinnamon
- 1 tbsp. (7g, 0.2oz) baobab powder
- Birch Xylitol to taste
- ⅛ tsp. of Himalayan salt
- ½ cup (122g, 4oz) unsweetened applesauce (add later)
- Cocoa nibs and frozen or fresh berries (to garnish, optional)
Instructions
- You can buy sprouted mung beans from supermarket and boil them until soft (about 20 minutes) and then drain. Read how to sprout mung beans at home further down.
- Then, add all ingredients into blender or a beaker of immersion blender and process until smooth.
- Finally, create layers with applesauce and garnish with some cocoa nibs and fresh or frozen berries of choice.
Notes
One serving has 16.5 GL points.
I made calculations with sprouted and cooked mung beans, 90 grams water + 90 grams of oat milk, and 1 tbsp. (13g, 0.46oz) of xylitol.
If you make the recipe with regular cooked mung beans, the GL points would be 21.3. Therefore, if you have sensitive blood sugar, use about 30 grams (1.06oz) less cooked mung beans.
- Prep Time: 20 minutes
- Cook Time: 5 minutes
- Method: Blending
Nutrition
- Serving Size: 1 serving (doesn’t include toppings)
- Calories: 288 kcal
- Fat: 4.1g
- Carbohydrates: 44.9g
- Fiber: 19.7g
- Protein: 8.4g
How to sprout mung beans at home
- First, soak mung beans in double the amount of cold water for 8-12 hours. Add about 1 tbsp. of apple cider vinegar or lemon juice to your soaking water. This will aid in the development of phytase, the enzyme needed to break down the phytic acid found in grains, nuts, beans, and seeds.
- Next, drain and rinse thoroughly.
- Place the rinsed mung beans in the sieve over a bigger bowl and cover with folded clean cloth (4 layers would be good). My experience is that if you leave them sprouting in the evening, you’ll have nice sprouts already the next morning.
Tips on my sweet mung bean breakfast porridge:
- Mung beans are not the only option for this porridge – try lentils, peas, chickpeas or beans as well. As with mung beans, soak and sprout them first, if you want to keep the recipe low glycemic or use a bit less of legumes.
- You can use any type of nut flour (protein powder) instead of coconut flour or go crazy and use ten different ones if you like. However, should you choose chia protein powder, you’ll need to add more liquid as it absorbs a whole lot more of moisture!
- Baobab powder is there for its vitamin C content and sour taste. If you don’t have any sour tasting powders (rose-hip, acai, blackcurrant, sea buckthorn, camu camu), then add a bit of lemon juice (and add less plant milk to the batter) or zest.
- Carob and cocoa can sub one another, but remember that carob is sweet and cocoa bitter. In case you decide to use more cocoa, you might need to add more sweetener as well.
- You can use any plant milk. Again, if you use unsweetened and naturally NOT sweet milks, you might want to add more sweetener of choice.
- If you’re neither on Candida diet nor need to watch your blood sugar, feel free to use any sweeteners you like, i.e. palm sugar, raw cane sugar, date paste, maple syrup, or agave syrup.
- Make a bigger batch for 3-4 days and store in sealed container in fridge.
Dear Nele,
Mung bean is the easiest sprouted bean and only 1 day to sprout that I tried. But another bean is required more day especially aduzi bean. I never try lentil before. Do you try it ? How many days should be sprouted for lentil? I want some bean or lentil for easily sprouted (hopefully 1 day). As I haven’t more time to wait it sprouted and expect to use immediately, I need to working outside at day time. So homemade foods are required more time to implement it.
Thanks !
Best Regards,
Canis
Hi there!
Yes, lentils also sprout in 12 hours (after you’ve soaked them), I’ve tried with black lentils.
However, as sprouting is something that goes on by itself, it’s just the matter of thinking ahead. For example, if you want to cook your sprouted mung beans or lentils in the evening, you’d need to put them to soak the evening before (soaking all night and sprouting all day). As chickpeas and beans need 24 hours to sprout, they’d need to be put to soak the morning before, i.e. about 36 hours before you want to cook them.
If you’re in a hurry, just skip the sprouting or buy sprouted mung beans and cook them.
I hope you’ll enjoy!
Dear Nele,
Thank you for your prompt reply ! I will try it. In fact, sprouted bean is more easily to digest (Many friends also said). In Hong Kong, I can’t find sprouted mung bean in our market and limited in many products.
Best Regards,
Canis
Dear Nele,
this dessert is so creative. I love it. I only have broccoli sprouts at home though.
Thank you Yoli! I don’t think broccoli sprouts would work as the result would not be creamy. If you don’t have time for sprouting, use boiled mung beans, chickpeas or any other beans instead.
Hi Nele
I’m happy to add the sprouted Ming bean porridge to my GF/ low GI breakfast/ dessert repertoire. I’m keen to try with other beans as well -& i never thought of sprouting lentils, so it’s an adventure!?
Can I freeze the porridge?
Best
Hilary
I’m glad Hilary! Yes, you can sprout all the grains and legumes 🙂
I have never frozen porridge, I’m not sure if it tastes good after defrosting…