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 Benefits of Yellow Moong Dal

  Last Updated : Jan 05,2019






Benefits of Yellow Moong Dal + Healthy Yellow Mong Dal Recipes

Yellow moong dal refers to moong beans that have been skinned and split, so that they're flat and yellow in colour. This dal is relatively easy to cook and doesn’t call for too much soaking. Well, you can essentially make umpteen varieties with this dal, but the most common delicacy which each one of us will have childhood memories of - is the fried salted yellow moong dal. Totally lip-smacking to be forgotten. Just recollect those days on how you use to buy it small packets and share it with your friends. But as grown-ups, you will agree that this fried version isn’t a very healthier way of benefitting from this nourishing dal. Let’s understand its nutrient profile and evaluate its value for our health.

How Yellow Moong Dal Benefits Our Body? 

As nourishing as yellow moong dal is, it is equally beneficial for us. Its serves correct nourishment to smallest cell of our body to nerves to various organs. Here’s the comprehensive list….

1. Cells & Tissues: Apart from glucose for survival, cells and tissues need protein, calcium and iron for growth and maintenance. Yellow moong dal provides all of these. Just about ¼ cup is enough to provide 12.2 gm of protein, 37.5 mg of calcium and 1.95 mg of iron.
Recipe Suggestions for Building Protein Stores: Poha Yellow Moong Dal Dosa, Mixed Dal Chila

2. Yellow Moong Dal benefits the Heart: The fiber (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. A well maintained cholesterol profile will help you prevent complications like stroke. Additionally, it isn’t a good source of fat at all. So you need not worry about that nutrient too.
Recipe Suggestion for a Healthy Heart: Methi Moong Dal Subzi, Whole Wheat and Vegetable Khichdi

3. Skin: Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist. Want to have a wrinkle free and absolutely rejuvenating skin? Do include Yellow moong dal to your diet from today... Recipe Ideas for Flawless Skin: Gajar aur Moong Dal ki ChaatTurai aur Moong ki Dal

4. Digestive SystemYellow Moong Dal is considered to be extremely light in weight and easy to digest. Thus it is safe to add this dal than heavier dals like chana dal or toovar dal if you suffer from Acidity or Flatulence often. For a healthy gut, one more element to remember is to avoid cooking this dal with too much fat, as that makes digestion more a difficult process. Either pair it with low fat ingredients or try some healthy low oil snacks using moong dal if possible.
Recipe Ideas for Healthy GutSuva Moong DalMoong Dal Nimki  

5. Red Blood Cells: Moong Dal is a reasonably good source of iron, which helps build RBC (red blood cell) count and hemoglobin levels. If there is shortage of red blood cells or your hemoglobin count is low, your body parts will fall short of oxygen and nutrients and you will show signs of fatigue, exhaustion and irritation.
Recipe Ideas to Prevent AnemiaPoha CutletBajra Khichdi

6. Blood Pressure: Fiber, potassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves. Apart from this one nutrient that hypertensives need to consider is sodium. Leafy vegetables and salt are the major sources of sodium. While it is easy to avoid too much consumption of high sodium leafy vegetables, controlling salt isn’t’ that easy. You will discover that with us too. Try out our Low Salt recipes
Recipe Suggestion to Manage High BPOats Moong Dal and Vegetable Khichdi, One Meal Soup

7. Blood Sugar levels: Being naturally low in glycemic index (29) and high in fiber, it is quite effective in keeping the sugar levels under control. All you need to remember is to exclude having it in the form of fried kachori and instead try new recipe ideas like Oats Moong Dal Tikki or Dal and vegetable Idli to satisfy your hunger and nutrient requirement.
Recipe Ideas to Keep Diabetes at Bay: Oats Moong Dal TikkiDal and vegetable Idli

Click here to know How to Boil Moong Dal Perfectly

 

Nutrition Facts of Yellow Moong Dal

¼ Cup of raw Yellow Moong Dal is about 50 grams

RDA stands for Recommended Daily Allowance.

Energy - 174 calories

Protein – 12.2 g

Carbohydrate – 29.5 g

Fat – 0.6 g

Fiber – 4.1 g

See full nutritional details of  Yellow Moong Dal in Nutrition Facts of Yellow Moong Dal glossary

To know about Recipes using yellow moong dal, check out our collection.

benefits of yellow moong dal

1.  
 by Tarla Dalal
Just like rotis made of different flours have different flavours, dosas made of varied batters also have varied flavours. Not only the taste but the aroma and texture of the dosa also varies according to the ingredients used in the batter. Some batters need to be fermented while some do not. The Poha Yellow Moong Dal Dosa is of the latter variety. While it requires an hour and a half of soaking, the batter does not need to be fermented. The appetizing aroma of fenugreek seeds, the crisp texture acquired from poha, the semi-spicy flavour and nice colour set this dosa a notch higher than others. Relish it fresh off the tava with chutney and hot Sambhar . You can also try other dosa recipes like Poha Dosa or dosa .
These thin, savoury pancakes are so tasty you will love to snack on them any time; at the same time they are so satiating that you can even have them for breakfast. Made with a batter of mixed dals perked up with ginger, green chillies and other ingredients, the Mixed Dal Chila is both tasty and filling. At the same time, it is also easy to make. It requires only an hour of soaking and no fermentation, so you can make it any time you wish. Just make sure you serve the chilas immediately after preparation as they tend to get chewy on cooling. Relish them hot with green chutney. You can also try other chila recipes like Besan Chilla or Kand Chilla .
Sometimes, simple recipes taste more awesome than the elaborate ones! this is one such example. A very easy recipe combining iron-rich fenugreek leaves and protein-rich green gram dal, the smell of methi moong dal subzi bubbling on the stove will draw your family to the table!
4.  
 by Tarla Dalal
Khichdi is one of the homeliest of dishes, which revives and comforts you after a tough day! It is easy and quick to make, yet satiating, nutritious and tasty too, which is probably what makes it popular with almost everybody. Whole Wheat and Vegetable Khichdi is a dish that is ideal for those with diabetes and high cholesterol, as rice has been replaced with whole wheat. This khichdi, spiced with a mixture of Indian spices, tastes best when served hot with a bowl of curds.
5.  
 by Tarla Dalal
What a splash of colours and flavours! A scrumptious assortment of veggies like carrot, raw mango and spring onions is combined with soaked moong dal, herbs like mint and coriander, as well as peppy spice powders, to make this irresistible Gajar aur Moong Dal ki Chaat. This is a really refreshing chaat as it is made of fresh and juicy veggies, with just a quick and aromatic tempering. Keep this refrigerated till you serve, to retain its crispness.
6.  
 by Tarla Dalal
Turai is disliked by many of us due to its unusual appearance. It is actually one of those vegetables that absorbs other flavours beautifully and has been made more delicious and nutritious by addition it to moong dal. Moong dal is one of the easiest dals to digest and also provides plenty of proteins and iron.
7.  
 by Tarla Dalal
Suva Moong Dal is a tasty and healthy treat, with the pleasant taste of cooked moong dal and the herby taste of dill, perked up with a simple tempering of cumin and onions. Dill being alkaline in nature, this dal is a "go for it" dish for those who complain about acidity. Onions too are very effective against acidity, and this satiating dal is only mildly spiced, so you can enjoy it comfortably without harming your tummy. Also do try other stomach-friendly dals like Hariyali Dal and Mixed Dal .
Nimki is an inimitable Bengali snack, which never fails to make tea-time a lively affair. While the traditional deep-fried version is made with refined flour, here we have given the recipe several innovative twists to make it super healthy. This Moong Dal Nimki is made with a combination of whole wheat flour and yellow moong dal, spiced up with sesame seeds, coriander and other tasty ingredients. What’s more, this healthy treat is cooked on a tava with least oil. Try it and you will be surprised by how tasty and crisp it turns out! You can also try other healthy snacks like Baked Whole Wheat Puris or Oats Moong Dal Tikki .
9.  
 by Tarla Dalal
Beaten rice (poha) is made in an iron pounder that contributes for its iron content. No wonder these yummy cutlets are packed with the richness of iron! Addition of lemon juice also helps in absorption of iron.
10.  
 by Tarla Dalal
Millets are wonder foods – our very own, local super foods! Apart from being treasure troves of nutrition, they all have some exclusive benefits too. If you take millets like bajra and nachni, they keep our system warm in the winters and help absorb nutrients and build muscle tissue. Here is a wonderfully tasty and equally easy way to consume bajra. The Bajra Khichdi with Green Moong Dal is a comforting one-dish meal, which you can serve for lunch or dinner. It has a great mouth-feel, and the combo of bajra with green moong dal also has a very good taste. Although the tempering is extremely simple, the ghee and jeera give it a very appetizing aroma and homely flavour. It tastes so nice that you can just serve it with curd. If you wish to add some excitement to the healthy meal, serve it with papad and pickle along with curds. Enjoy how to make Bajra Khichdi with Green Moong Dal recipe with detailed step by step photos below.
To many, the phrase comfort food is synonymous with Khichdi, a nourishing and homely food that never fails to satiate. In this recipe, we have combined high fibre oats with yellow moong dal to make a Nourishing Khichdi with a difference. Veggies add a welcome crunch to this recipe, while also bringing in their share of fibre and antioxidants. Perfectly spiced with just a mild touch of salt, this dish makes a healthy treat when served with a bowl of low-fat curds. You can also try other recipes like the Nutritious Pumpkin Soup and Poha Handwa .
12.  
 by Tarla Dalal
A nourishing soup that does wonders for the heart! The One Meal Soup brims with the goodness of vegetables and moong dal, and provides you with a good amount of fibre and protein. It is also a wonderful source of vitamin C , a powerful antioxidant that protects the blood vessels from radical damage. Provided you add only the amount of salt prescribed, this recipe is a great choice for those with high blood pressure. Others could sprinkle a bit of salt off the shaker on the table. You can also try other soups like Carrot and Bell Pepper Soup or Nutritious Pumpkin Soup .
13.  
 by Tarla Dalal
Oats and moong dal combine excitingly with an assortment of Indian spices to make a fibre and protein rich snack that will satisfy the food lover and health freak in you! To get perfect Oats Moong Dal Tikkis, shape them thinly and cook on a slow flame to ensure complete and uniform cooking. These tikkis are quite filling, and if used to make burgers, can end up as a snacky meal!
14.  
 by Tarla Dalal
A perfect breakfast option that combines a variety of pulses and vegetables, dal and vegetable idli is slightly heavier than the regular idlis. The batter can be used to make delectable pancakes too.
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