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Moong Dal: Health Benefits, Nutrition & Recipes

byAlpa Momaya
March 8, 2021
inDiet
26
Moong Dal: Health Benefits, Nutrition & Recipes

Packed with protein and low on carbs, moong dal (also known as green gram) is one of the most recommended vegetarian superfoods. An integral part of the Indian diet, it is extremely light and easy to digest.

Compared to other dals, moong dal is low on carbs, making it a healthier option. One of the more important benefits of moong dal is its protein content. A 100 g serving of the dal can provide you with about 3 g protein.

Table of Contents

  • Moong Dal Benefits
  • Nutritional Value of Moong Dal
  • Preparation of Moong Dal
  • Moong Dal Recipes

Moong Dal Benefits

Adding moong dal to your daily diet can have a range of health benefits, thanks largely to their high nutrient content. Here are 6 reasons for you to include these split pulses in your diet:

1. Aids Weight Loss

Moong dal helps enhance the functioning of the cholecystokinin hormone. This makes the body feel full after eating, and improves your metabolism rate too. Thus, moong dal contributes to controlling weight.

2. Improves Heart Health

This yellow dal is rich in potassium and iron. The former helps lower blood pressure and protects against muscle cramping. It also helps protect the body against an irregular heartbeat. Its light and easy-to-digest nature make it a great food for those suffering from hypertension.

3. Rich in Nutrients

Moong dal is a nutrient-rich food. They’re packed with minerals like potassium, magnesium, iron, and copper. In addition to this, they also contain folate, fiber, fiber, and vitamin B6, apart from loads of high-quality protein.

Rich in B-complex vitamins, moong dal helps your body break carbohydrates down to glucose, and produce usable energy for your body. The folic acid present in it also helps maintain healthy brain function and in the production of DNA. Moong dal also contains some amounts of vitamin E, C and K.

Moong dal is particularly rich in dietary fiber. A single cup serving can provide between 40.5 and 71 percent of the recommended daily intake of the nutrient. This dietary fiber content helps reduce blood cholesterol levels, while also preventing dietary complications. A high fiber intake also reduces the risk of overeating thanks to its ability to make one feel full.

The body requires relatively large amounts of protein, making it a macronutrient. The high protein content in moong dal makes it a great source of the nutrient for vegetarians. Moong Dal sprouts contain Globulin and Albumin as the main storage proteins. They make up over 85% of the total amino acids found in these sprouts. Make them complete protein by eating moong dal with a cereal like rice, roti, or millet.

The high protein content contributes to building and repairing tissues, while also being a building block of muscles, bones, cartilage, blood, and skin.

4. Helps Prevent Diabetes

Moong dal has a low glycemic index. It helps bring down the insulin, blood glucose and fat levels in the body. In turn, this helps keep blood sugar levels under control, and diabetes in check.

5. Improves Digestive Health

The consumption of moong dal helps produce a fatty acid called butyrate in the gut. This helps maintain the health of the intestinal walls. The dal has anti-inflammatory properties that prevent and accumulation of gas. In addition to that, moong dal has also been proven to be easy to digest, making it good for digestion as well.

6. Boosts Blood Circulation

Iron helps in the proper production of red blood cells. This, in turn, prevents anaemia and improves the overall blood circulation in the body.

The proper circulation of blood helps supply oxygen to various organs and cells in the body, and in the process, optimises their performance.

Nutritional Value of Moong Dal

Although they are almost the same, the nutritional values of green and yellow moong dal vary ever so slightly. Here’s a comparison of the same:

 Green Moong Dal (Split with Skin)Yellow Moong Dal
Calories347348
Fat0.611.2
Protein25.7324.5
Fiber18.068.2
Carbs59.7459.9

Preparation of Moong Dal

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 them 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 a little.

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 the 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.

Moong Dal Recipes

Enjoy the goodness of green gram, and reap its many benefits. Try these incredibly delicious recipes.

1. Low Cal Moong dal Halwa recipe

Ingredients

1 cup Yellow moong dal
1/2 cup grated Jaggery
2 cups Low-fat milk
2 tbsp Cow’s ghee
1 tbsp Almond slivers
1/2 tsp Cardamom powder

Preparation

  1. Soak moong dal in warm water for 10 minutes. Then drain out the water from the container.
  2. Take the dal in a non-stick pan and roast it till it turns light brown.
  3. Once roasted, cool it and then grind it into a fine powder.
  4. In the same pan, take ghee and heat it. Then, fry the almond slivers till it turns light brown. Drain the resulting mixture and keep it aside.
  5. Add the powdered moong dal to the ghee and roast it for 5 more minutes on a slow flame. Wait till the dal is coated well with ghee.
  6. Slowly add low-fat milk to the milk. Stir well while adding, in order to avoid the formation of lumps.
  7. Cook the resulting mixture for 2 minutes.
  8. Now, add the grated jaggery to the mix, and keep stirring until it comes together. This should take about 4 to 5 minutes.
  9. Finally, add cardamom powder to the above mixture and serve it hot.

Nutritional breakdown per serving

Serves 8
Calories – 121
Carbs – 18 g
Protein – 4 g
Fat – 4 g
Fibre – 0.6 g

2. Moong Dal Paneer Toast

Egg eaters can substitute the paneer topping in this recipe with scrambled eggs, another excellent source of protein.

Ingredients

2 slices of multigrain bread
½ cup low fat paneer, crumbled
1/2 cup of green moong dal, soaked
1/2 onion, chopped
1/2 tomato, chopped
2 tbsp each coriander and mint leaves
1/4 tsp chaat masala
1 green chilli, chopped
1 tsp garam masala
Salt and pepper to taste
1 tsp ghee

Preparation

  1. Grind the moong dal without water to a coarse paste.
  2. Apart from bread, mix all the ingredients together.
  3. Apply the mix on the other side as a thick stuffing.
  4. Spread little ghee on a hot non stick pan.
  5. Place the bread and cook for 2 minutes.
  6. Flip and cook the stuffing side till light brown.
  7. Serve hot with a dip of your choice.

Nutritional breakdown per serving

Calories – 230
Carbohydrates- 31 g
Protein – 15 g
Fat – 5 g
Fiber – 5 g

3. Moong Dal soup

Ingredients

100 g moong dal
60 g onions
1 tsp oil
1 tsp salt

Preparation

  1. Boil the green gram in a slow cooker. You may need to add 500ml of water to cook the lentils.
  2. 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.

Nutritional Breakdown(for 42.6g)

Protein 6.6 g
Fat 1.4 g
Carbs 16.4 g

4. 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

Preparation

  1. Wash the soaked moong dal thoroughly and drain the excess water.
  2. Put moong dal, green chillies, salt, haldi and hing in a grinder and grind into a smooth paste. You can add a little water if required.
  3. 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.
  4. 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 chapati 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.
  5. Now again pour a tablespoon of oil on the tava and heat it. This time pour two big spoonfuls of batter on tawa 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.
  6. 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.
  7. Follow the procedure to make more chilas. Serve hot with green coriander chutney.

Nutritional Breakdown

Energy 71.7 kcal
Protein 1.3 g
Fat 0.4 g
Carbohydrates 5.2 g

Moong dal’s low-carb, high-protein content is the reason behind its many benefits. Enjoy some of these health benefits of the superfood by trying out some delicious recipes given above.

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Tags: green gramgreen gram dalgreen moong recipehigh proteinhow to make green moong dallow carbsmoong dalmoong dal benefitsmoong dal dosamoong dal recipemoong dal sproutsreciperotein in moong dalsplit moong dalsprouts dalsuperfoodyellow dal recipeyellow moong dal recipe
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Alpa Momaya

As the holder of a Post Graduate Diploma in Dietetics from the University of Mumbai, Alpa Momaya has always understood the value of good nutrition in an individual's life. She is a Registered Nutritional Practitioner (Canada) with over 15 years of experience in the field. Specializing in Clinical Nutrition, Pre & Post Natal Diets, and Weight Management, Alpa found her calling as a Sr. Nutritionist with HealthifyMe. Alpa's love for cooking and good nutrition has seen her contribute several recipes to the HealthifyMe database over the years. Additionally, she takes a keen interest in reading and painting.

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Comments 26

  1. Mary Nightingale says:
    9 months ago

    I am type 1 diabetic and measure my insulin by carb intake. Please advise the carb content for 1/2 cup of each the following plain.

    Moong Dal Mung split huskless.

    Moong Chilka Mung split

    Thank you.

    Reply
  2. Naveen rajput says:
    10 months ago

    First time i get to know Moong Dal Benefit , I will try to make Moong daal paneer Toast tomorrow. Thank you for writing such an amazing article with us .

    Reply
  3. Ria Kapoor says:
    2 years ago

    Many of us are consuming moong dal at least once a week but few of us actually know the amazing benefits of moong dal as well as more lentils. Very brilliantly framed blog it is!

    Reply
    • Habil says:
      2 years ago

      We are more than happy to be of help, Ria. 🙂

      Reply
  4. toor dal online says:
    2 years ago

    Great article, you cover the many advantages of moong daal .
    1. For the Skin
    2.. Help to remove dark spot on face
    3. You can do it by yourself

    Reply
  5. Mohit says:
    2 years ago

    Your blog says that 100 gm of Sprouted Whole Moong has 24 gms of Protein but when I enter the same data in HealthifyMe app it shows just 3 gm of Protein. Which one is correct? And if the app is wrong should I think that other foods are tracked wrong as well?

    Reply
    • Shruthi Saklecha says:
      2 years ago

      Hi Mohit,
      I am Shruthi from the HealthifyMe. Thank you, for pointing this out. The information on the app is right, we have rectified the information on the blog too. Apologies for the inconvenience.

      Reply
  6. DNMohan says:
    3 years ago

    is moog dal good for getting rid of diabetes? what other pulses or millets good for earlystege diabetes?

    Reply
  7. Archit katare says:
    3 years ago

    if we put 100g raw moong in water , will it lose protein content when it is soaked in water ?

    Reply
  8. Faizan Ahmad says:
    3 years ago

    During weight loss how many grm moong dal take a whole day,

    Reply
  9. Kamboj kaur says:
    4 years ago

    Is mong dall good to loose weight

    Reply
    • Shruti Naidu says:
      4 years ago

      Hi Kamboj,

      Yes, moong dal is good for weight loss since it is a rich source of protein and fibre.

      Reply
  10. Sushil paul says:
    4 years ago

    Since 30gms of whole moong are require for 100 gms sprout, why 12 calories?

    Reply
    • Shruti Naidu says:
      4 years ago

      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.

      Reply
  11. Gayatri says:
    4 years ago

    100 gm sprouted whole moong has how many carbs?

    Reply
    • Shruti Naidu says:
      4 years ago

      Hello Gayatri,

      100g of sprouted whole moong consists of 12 Calories, comprising 1g Protein, 2g Carbohydrates, 1g Fibre, and 0g Fat.

      Reply
  12. Abhi says:
    4 years ago

    is it good? if i will include soaking chana ,mung, peanuts in my dialy diet two tiimes

    Reply
  13. Rudra Wahal says:
    4 years ago

    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

    Reply
  14. sudhir says:
    4 years ago

    Egg whites are any day better than dal, if protein is the target….

    Reply
  15. utkarsh says:
    5 years ago

    100 gm sprouted moong dal has only 7 gm of protein.? like seriously.?

    Reply
  16. laxmitoordal says:
    5 years ago

    Moong dal is a high source of protein, fiber, antioxidants and phytonutrients.

    Reply
  17. Ashish Rathod says:
    5 years ago

    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

    Reply
    • Guruprakash says:
      4 years ago

      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.

      Reply
  18. Gaurav says:
    5 years ago

    Does boiling moong dal reduces its protein content

    Reply
    • lalit says:
      5 years ago

      yes Gaurav it reduces too much
      you can check at
      http://ndb.nal.usda.gov/ndb/search

      Reply
  19. moong dal face pack says:
    5 years ago

    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.

    Reply

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