Every Friday, It's Ginisang Munggo: A Taste of Home
Ginisang Munggo is a hearty Filipino stew packed with mung beans, vegetables, and savory flavors. While the name translates to "sauteed mung bean," the dish simmers into a delicious soup.
This classic dish features garlic, tomatoes, and onions as its base, often complemented by other vegetables. It gets its protein punch from pork, smoked fish (tinapa), dried fish (daing), seafood, or various meats. For an extra layer of texture and flavor, it's often finished with crispy chicharon (pork rinds).
The first step, sauteing the aromatics and other ingredients, gives the dish its name. Water and mung beans are then added to create a flavorful broth.
Many Filipinos cook Ginisang Munggo on Fridays due to a combination of cultural, religious, and practical reasons:
- Religious Tradition:
The practice is rooted in the predominantly Catholic tradition of the Philippines. Many Catholics abstain from eating meat on Fridays, especially during Lent, as a form of penance. Ginisang Munggo, often prepared with seafood or simply as a vegetarian dish being a meat-free dish, became a popular choice for Fridays throughout the year.
- Historical Roots:
In the past, before widespread refrigeration, Filipinos often did their grocery shopping on weekends. This meant that by Friday, fresh meat and vegetables might be running low. Since mung beans have a long shelf life, they are a readily available protein source for a hearty meal.
- Custom and Habit:
Over time, cooking Ginisang Munggo on Fridays has become a cultural habit passed down through generations. It has become a comforting and expected part of the weekly routine in many Filipino households.
- Affordability and Accessibility:
Mung beans are inexpensive and widely available in the Philippines. This makes Ginisang Munggo an economical choice for a meal that can feed a family without breaking the budget.
- Nutritional Value:
Mung beans are a good source of protein, especially important when reducing meat consumption. They also provide essential nutrients like fiber, vitamins, and minerals, making Ginisang Munggo a healthy and satisfying dish.
- Versatility:
The dish can be easily adapted to include various ingredients based on what is available, such as different vegetables, pork, shrimp, or fish, allowing for flexibility and creativity in cooking.
These factors combine to make Ginisang Munggo a popular and practical choice for many Filipino families, especially on Fridays.
Recipe Video:
Why soak Mung Beans in water?
- Soaking softens the mung beans, which reduces the overall cooking time. This helps ensure that the beans cook evenly and become tender without requiring prolonged boiling.
- Soaking beans helps break down complex sugars (oligosaccharides) that can cause digestive discomfort and gas. By soaking, some of these sugars are released into the soaking water, which is then discarded.
- Soaking can reduce the levels of phytic acid in beans. Phytic acid is an anti-nutrient that can inhibit the absorption of minerals like iron, zinc, and calcium. By reducing its levels, the nutritional benefits of the mung beans are enhanced.
- Soaked beans tend to cook more uniformly, ensuring that all beans reach the desired level of tenderness simultaneously, which improves the texture of the dish.
- With a shorter cooking time, soaking beans beforehand can save on fuel or energy costs, making the cooking process more efficient.
Ingredients:
- 1 cup mung beans (munggo/monggo), rinsed and soaked in water overnight or for at least 3 hours
- 6 cups water
- 2 tablespoons cooking oil
- 5 cloves garlic, minced
- 1 onion, chopped
- 2 tomatoes, chopped
- 3 pieces tinapang galunggong (smoked shortfin scad), deboned shred into small pieces
- 1 pack pork chicharon (optional)
- 2 pieces long chili (optional)
- 2 cups bitter melon leaves
- 1 tablespoon fish sauce (patis)
Procedure:
- In a large pan, heat the cooking oil over medium heat.
- Add the garlic and sauté until slightly brown.
- Add the onions and sauté until they become translucent.
- Add the tomatoes and cook until they soften and release their juices.
- Add the deboned and shredded tinapa (smoked fish), and fish sauce.
- Add soaked munggo (mung beans) and mix well.
- Pour in 6 cups of water.
- Cook until the mung beans are soft and tender, about 20-25 minutes. Adjust the consistency to your preference by adding water for a thinner soup.
- After the munggo is cooked add the pork chicharon (chicharron) and long chili.
- Add the bitter melon leaves and stir until they are wilted and cooked let it simmer for about 5-10 minutes to let the flavors meld together.
- Serve hot with steamed rice and enjoy!
Why soak mung beans in water? Ginisang Munggo (Monggo) Sauteed Mung beans offer a variety of health benefits?
- Plant-Based Protein Powerhouse: Mung beans are an excellent source of complete protein, meaning they contain all nine essential amino acids your body needs. This makes them a great option for vegetarians and vegans.
- Fiber for Digestion: Mung beans are rich in dietary fiber, which aids digestion by promoting regularity and gut health.
- Heart-Healthy Nutrients: Mung beans contain folate, which helps reduce homocysteine levels in the blood, a risk factor for heart disease. They may also help lower LDL ("bad") cholesterol.
- Antioxidant Advantage: Mung beans boast antioxidants that fight free radicals in the body, potentially reducing the risk of chronic diseases.
- Blood Sugar Control: Mung beans have a low glycemic index, meaning they are unlikely to cause spikes in blood sugar levels, making them a good choice for people with diabetes or prediabetes.
- Potential Weight Management Aid: The combination of protein and fiber in mung beans can keep you feeling fuller for longer, potentially aiding in weight management efforts.
- Additional Benefits:
- May help regulate blood pressure: Some studies suggest mung beans may have properties that help lower blood pressure.
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