Moong dal (Vigna radiata) are tiny green beans that belong to the legume family.
Since ancient times, they have been cultivated. Originally from India, mung beans also became popular in other parts of Southeast Asia.
This bean has a mildly sweet flavour and is available as either fresh sprouts or dried beans.
Typically served as a salad, soup, or stir-fry, moong dal is incredibly versatile.
High in nutrients, they're believed to aid in various ailments.
Here are a few of the benefits and nutritions of moong dal and some delicious recipes that you can try yourself!
What is Moong Dal?
Moong dal is the split version of whole green gram, either skinned or unskinned. The non-skinned version or yellow moong dal (also called petite yellow lentils). Skinned moong dal contains green skin and is known as chilka moong dal or split green moong.
The rich nutrients in moong dal are the basis of traditional Indian cuisine, based on Ayurvedic principles. Generally, both types of moong dal are common for cooking. However, people interchange it to enhance the colour and looks of the food. The loaded benefits of moong dal make it a popular choice for Indians.
Nutrients in Moong Dal
In 100grams of Moong dal, the nutrients found are -
- 1.2 grams of fat
- 63 grams of carbohydrates
- 24 grams of protein
- 7 grams of sugar
- 0.3 grams of Saturated fat
- 347 calories
Additionally, it is rich in Vitamin C, Calcium, Iron, Vitamin D, Vitamin B6, Cobalamin and Magnesium.
Benefits of Moong Dal
1) Help control blood sugar levels:
Green moong dal has complex carbohydrates and fibre. Complex carbohydrates balance the quick rise of sugar level after the meals, stabilising the energy level, whereas fibre supports digestion. People with high sugar levels must include it in their diet.
2) Ideal for pregnant women:
Green gram benefits pregnant ladies, especially in the initial months. Moong dal is rich in folate and folic acid that prevent neural tube defects of the growing baby in the mother's tummy.
3) Rich protein alternative for vegetarians:
Consuming one cup of moong provides 28% of protein to the body. Protein nutrients in moong dal aid new cell formation and repair worn-out body cells.
4) Help lower blood pressure:
The rich antioxidants in green gram sprouts benefit blood circulation. It reduces blood pressure while preventing LDL oxidation and keeping the arteries clear.
5) Good for skin:
Zinc and antioxidants in green gram lentils balances hormonal production, crucial for healthy skin.
6) Ideal for healthy eyes:
Zinc and Vitamin A are important nutrients in moong dal, essential for healthy eyes. Zinc activates the enzymes that produce Vitamin A in the body, ideal for treating night blindness.
7) Aids bone building:
One of the benefits of moong dal is that it helps build bones. Phosphorus in green gram amalgamates well with calcium, which aids bone building.
8) Improves cognitive functioning:
Moong dal is rich in manganese, ideal for neural functioning.
9) Provides high energy:
Vitamin B1 in moong dal extracts energy from the food we consume and converts it into ATP or Adenosine Triphosphate. ATP is the biochemical wherein our body stores and uses energy.
10) Limits antitumor activity:
High level of amino acids in moong dal has antioxidant power that helps fight any cancer development in the body.
11) Reduces the risk of chronic disease:
Phenolic acid, cinnamic acid, and flavonoids neutralise harmful molecules responsible for chronic diseases.
12) Help prevent heat stroke:
Anti-inflammatory properties of moong dal protect against heat stroke, thirst, and high body temperature.
13) Moong dal for weight loss:
Moong dal has low fat and is thus a healthy weight-loss food one can prefer. Rich in proteins and high in fibre, green gram aids digestion, curbing frequent snack cravings. A boiled moong dal or green gram sprouts benefits weight loss.
Moong Dal Vs Toor Dal
- Size: The size of moong dal is relatively smaller than the toor dal.
- Price: Due to the high nutrients in moong dal and amazing taste, the cost of moong dal is higher than the toor dal.
- Uses: The savoury dish of mong dal, called 'moong dal ka halwa,' is a popular Indian sweet dish.
How to Sprout Moong Bean?
- Select good quality moong dal beans, preferably skinned ones.
- Wash and clean the beans and soak them in water overnight.
- The next day, rinse the beans thoroughly once it gets swelled. Drain the water.
- Take a thin, wet cotton cloth. Make sure the cloth is perfectly squeezed.
- Put the beans into it and loosely hang it to drain excess water.
- Keep it in a vessel at room temperature and cover it with a lid.
- Let it remain undisturbed overnight. Make sure the cloth is wet.
- You can see sprouts from the beans.
- Take it out and store and refrigerate it for use for 3-4 days.
Moong Dal Recipe: How to Make Moong Dal
Moong Dal Tadka
- Rinse ½ cup of moong dal (split husked mung lentils) in water.
- Add 1 medium-sized finely chopped onion, 1 medium-sized chopped tomato, and 1/2 inch finely chopped ginger to a pressure cooker. In the meantime, add 1 tablespoon turmeric powder and 1 tablespoon red chilli powder to the cooker.
- Pour 1.5 cups of water into the cooker. Mix well.
- Cook for 5 to 6 whistles on medium heat until the dal is cooked and soft. Once the pressure has settled, remove the lid and stir the dal.
- If the dal is too thick, add water.
- Simmer the moong dal for 1 to 2 minutes or more for the best consistency.
- Make sure to stir well after adding salt. Keep the dal aside.
- Measure and prepare all the ingredients for tempering. Heat up 2 to 3 teaspoons of oil, ghee, or butter in a small pan.
- To begin, fry 1 teaspoon of cumin seeds. The cumin seeds should begin to crackle as they fry. Fry on low to medium-low heat so that the spices do not get burnt.
- Then, add 1 to 2 slit green chillies and 4 to 5 lightly crushed garlic cloves. Fry a few seconds. Don’t let the garlic be brown, and then switch off the flame.
- Now add ¼ to ½ teaspoon garam masala powder, 1 pinch of asafoetida (hing) and ¼ teaspoon red chilli powder. In this way, the spice powders will not be burned.
- Pour the tempering mixture immediately over the moong dal. Serve hot.
Summing Up on Benefits of Moong Dal
Moong dal contains nutrients and antioxidants, which may benefit your health.
Moreover, they may prevent heat stroke, aid digestion, promote weight loss, lower "bad" LDL cholesterol, blood pressure, and blood sugar levels.
Consider incorporating moong dal into your diet since it is healthy, delicious, and versatile.
1) Can We Eat Moong Dal Daily?
Yes, you can eat moong dal every day. The iron content of moong dal helps reduce anaemia risk. Incorporating organic moong dal into your daily diet strengthens your immune system and lowers your risk of developing diseases.
2) Is Moong Dal Good for the Stomach?
Yes, dieticians often recommend moong dal for digestion. Moong dal contains a lot of protein and is low in carbohydrates, making it an easy food to digest. It is essential to be aware of the health benefits of moong dal for proper diet management.
3) Which Dal Is Highest in Protein?
As compared to other dals, moong dal has the highest protein content. 100 grams of moong dal contain about 24 grams of protein, the most among dals.