Lunch
Mung Bean Hummus with Fresh Vegetables
A creamy sesame-lemon dip served with crunchy vegetable sticks.
- Full recipe
- 4 portions; One quarter of the finished recipe; divide all vegetables and dressing equally
- Serving size
- One quarter of the finished recipe; divide all vegetables and dressing equally
- Servings per batch
- 4
Servings to prepare changes how much you cook; it never changes the size of one serving. My portion (in My Week) changes your planned nutrition.
Contains: Sesame
Ingredients
Preparing: 2 servings
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Use the listed ingredients and amounts. Nutrition, saved shopping and meal planning remain based on this version.
Preparation guidance only. When a supported swap is chosen, Nutrition per serving below shows the adjusted values; filters, sugar screening, exports, Shopping and My Week stay based on the written recipe. A different sweetener does not establish diabetes suitability; total carbs, portion and verified sugars still matter.
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Instructions
Heart-healthy tips
- Fully cooked unsalted whole mung beans provide plant protein and fiber. Olive oil replaces higher-saturated-fat cooking fats; no salt or sweetener is added in these formulations.
- Count total carbohydrates for your actual portion and complete meal. This is not diabetes approval or a prediction of your blood glucose; use the existing Diabetes Meal Planning review and your account targets.
- Weights are edible amounts: beans, rice and bulgur are weighed after cooking; vegetables before cooking. Total time starts with cooked beans; allow an additional 25–40 minutes or the package time if starting dry.
- Sort and rinse dry mung beans, bring to a boil in ample water and simmer until fully tender according to the package. Sprouts are not equivalent; cook sprouts thoroughly and avoid raw sprouts if at higher risk from foodborne illness.
- Refrigerate within 2 hours (1 hour above 90°F / 32°C) in shallow containers. Follow Storage & Meal Prep Tips below; reheat leftovers to 165°F / 74°C. Fresh lettuce, avocado and raw cucumber lose texture when frozen.
- Prep 15 minutes; cooking 0 minutes. Independently authored, not kitchen-tested or professionally reviewed. Brand substitutions and additional accompaniments need recalculation.
Storage & Meal Prep Tips
Applies to: Prepared dip or spread, after blending. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.
Refrigerator: After blending: refrigerate in a covered container and use within 3–4 days.
Freezer: Freezer-Friendly · Freeze the plain dip; stir well and add a fresh drizzle of olive oil and lemon after thawing. Best quality within 1–2 months.
To thaw: Thaw in the refrigerator — never on the counter.
To reheat or serve: Serve cold or at room temperature; stir to restore creaminess.
Meal prep tip: Freeze in small containers so only what you need is thawed. Label packages with the recipe name, portion, and date frozen.
Storage guidance sources
Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.
Complete the meal
Sides chosen to complement this dish — nothing it already has.
Cinnamon apple slices
Fruit side
Fresh mozzarella pearls
Cheese side
Baked lentil crisps
Crunchy side