Moong Dal is Packed with protein and low carbs, green gram otherwise known as moong dal is one of the best vegetarian superfoods. An integral part of the Indian diet, it is a good and filling option for those who want to shed kilos.
Yellow moong dal is extremely light and easy to digest. It is easier to cook but lacks the fiber content of whole green moong. Compared to other dals, moong dal is one of the low carb pulses available. Other pulses are high in protein but carbs too.
Moong beans are a good source of protein for vegetarians. Though meat still ranks the first in protein content, moong dal is also not far behind. A 100 gm serving of moong dal can provide you with 24 gm protein.
Whole Moong Dal (100 gm serving)
Energy 347 kcal
Protein 23.86g
Total Fat 1.15g
Cholesterol 0mg
Sodium 15mg
Total Carbohydrates 62.62g
Dietary Fiber 16.3g
Sugars 6.6g
Skinned Moong Dal (100 gm serving)
Energy 351 kcal
Protein 25g
Total Fat 1.2g
Cholesterol 0mg
Sodium 28mg
Total Carbohydrates 60g
Dietary Fiber 12g
Sugars 3g
Source: USDA and caloriecount.about.com
Preparation
Sprouted moong dal is a powerhouse of nutrition. They contain abundant enzymes, protein, chlorophyll, vitamins, minerals and amino acids.
Select good quality seeds for sprouting. Clean and wash the moong beans and soak overnight or for 7-8 hours (see to it that the beans are submerged in water). The day after, rinse the beans well and drain the water. Now look at the seeds below. They should be swollen and plump. Some may have even sprouted lightly.
Drain the water completely. Wet a thin cotton cloth, squeeze out excess water, transfer the moong beans in it and hang it loosely to drain remaining water if any. Then keep the cloth along with the moong beans in a vessel at room temperature. Cover with a lid and leave it overnight undisturbed. (The cloth should be damp and care should be taken to ensure that there is no water stagnant in the vessel.) On the third day, you will see that the seeds have sprouted well. If you are not going to use immediately, it can be refrigerated for 3-4 days.
Moong dal can be pressure-cooked along with chopped onions, tomatoes, chillies and ginger-garlic paste, and then tempered with jeera in ghee. Cooked moong dal along with jaggery and milk is used in Tamil Nadu to make an elaichi-tinged kheer called payasam. It can be soaked in water and ground into a batter for dal dosa or uttappam. Split lentils don’t hold their shape well, so they’re often cooked into soups or purées. Boiled moong dal is also used as a stuffing for parathas.
Recipes
Moong Dal soup
Ingredients
100 g moong dal
60 g onions
1 tsp oil
1 tsp salt
Method
- Boil the green gram in a slow cooker. You may need to add 500ml of water to cook the lentils.
- Heat oil. Add sliced onions, mustard and chillies. After a couple of minutes, add the cooked lentils and add salt. Let it boil for a few minutes, then serve.
Total calorie count (for 42.6g)
Protein 6.6g
Fat 1.4g
Carbs 16.4g
Moong Dal Chila
Ingredients
250 g moong dal (green gram), soaked in water for an hour
4-5 pieces of green chillies
¼ tsp hing (asafoetida)
1 tsp haldi (turmeric powder)
1 onion, finely-chopped
1 tomato, finely-chopped
10 ml oil
Salt to taste
Method
- Wash the soaked moong dal thoroughly and drain the excess water.
- Put moong dal, green chillies, salt, haldi and hing in a grinder and grind into a smooth paste. You can add little water if required.
- Pour the batter in a large container and check the seasoning by just taking a bit of batter on your forefinger and tasting it. It is important because once you have made the chilas, you will not be able to adjust the taste.
- Now switch on the gas and put a pan on the stove. Pour a tablespoon of oil and let it heat. Now roast a piece of loaf or a chappati over it and then remove it. Wipe the tava with a kitchen towel and then sprinkle some water. Be careful and just move away from the tava after sprinkling water. Wipe it again with the kitchen towel.
- Now again pour a tablespoon of oil on the tava and heat it. This time pour two big spoons of batter on tava and spread it evenly like ‘dosa’. If you are not an expert in making dosa and chila then start with small chila by pouring just one big spoon of batter.
- When one side is cooked, apply some oil on the surface of the chila and then carefully flip it to the other side. While the other side it being cooked, just keep some chopped onions, green chillies, tomatoes and green coriander at the centre of chila and fold in half. Keep it for a second and then take it out on a plate.
- Follow the procedure to make more chilas. Serve hot with green coriander chutney.
Total calorie content
Energy 71.7 kcal
Protein 1.3g
Total Fat 0.4g
Total Carbohydrates 5.2g
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awesome Blog, Thank you, moong dal is high on protein which are good for skin. this can be used to prepare face packs and masks to treat various concern for the dark spots on the face. so people can try this at home. its purely home remedy and easy to apply and get good skin on your face.
Does boiling moong dal reduces its protein content
yes Gaurav it reduces too much
you can check at
http://ndb.nal.usda.gov/ndb/search
Is their any use of excess water from soaked mong
Someone told me that we can drink it as it alos have protein
Kindly reply
Mr Ashish, Ur thinking of drinking excess water from soaked moong is right, but it may chemicalized while in farming to not to get insecticides.
Better u boil the moong & u Can have good amount of water from boiled moong.
Moong dal is a high source of protein, fiber, antioxidants and phytonutrients.
100 gm sprouted moong dal has only 7 gm of protein.? like seriously.?
Egg whites are any day better than dal, if protein is the target….
Is moong dal or sprouted moong beneficial for poeple suffering from Ulcerative colitis. The person is cured to agreat extent but is on a very light dose of allopathic medication and plus is using Homeopathy for the same. If appropriate
is it good? if i will include soaking chana ,mung, peanuts in my dialy diet two tiimes
100 gm sprouted whole moong has how many carbs?
Hello Gayatri,
100g of sprouted whole moong consists of 12 Calories, comprising 1g Protein, 2g Carbohydrates, 1g Fibre, and 0g Fat.
Since 30gms of whole moong are require for 100 gms sprout, why 12 calories?
Hi Sushil,
The sprouts that have been spoken about in this article are 1-inch sprouts and have a lot of moisture. This is the reason the sprouts have considerably lower calories.
Is mong dall good to loose weight
Hi Kamboj,
Yes, moong dal is good for weight loss since it is a rich source of protein and fibre.
During weight loss how many grm moong dal take a whole day,
if we put 100g raw moong in water , will it lose protein content when it is soaked in water ?
is moog dal good for getting rid of diabetes? what other pulses or millets good for earlystege diabetes?