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 Green Moong Dal benefits

  Last Updated : Jan 10,2022

9 Fabulous Health Benefits of Green Moong Dal + 8 healthy moong dal recipes

Green Moong Dal benefits. Split moong beans or green moong dal is green gram that has been split but not skinned. Since the husk is not removed completely, the green colour is retained. The splitting is done in a mill.

Green moong dal a traditional ingredient in Indian cooking, often used in curries. Like other legumes, split green gram is low in fat and high in protein and fibre, but it has the added advantage of cooking quickly. Here we bring you 9 fabulous health benefits of moong dal.

  1. Good for Blood: Moong dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Pair moong dal with rice to make soothing Moong Dal Khichdi

Moong Dal Khichdi, Gujarati Recipe

Moong Dal Khichdi, Gujarati Recipe

  1. Importance during pregnancy: It is particularly important for pregnant women to have enough folate. They must start having folate rich foods even while they are planning to conceive. Folic acid deficiency in pregnancy can cause neural tube defects in the growing baby. Optimum folate levels need to be maintained before and during pregnancy. Try combining more than one source of folate in one recipe to make up for your increased nutrient demands of pregnancy. Once such flavourful dish is Moong Dal Sultani. 

Moong Dal Sultani

Moong Dal Sultani

  1. Moong dal Benefits for Heart: Being rich in Antioxidants like Flavonoids, mung reduces the damage done by free radicals to the blood vessels and lowers inflammation. They help in the free flow of blood. It works with B-vitamins to maintain normal heart rate. Being rich in magnesium it reduces mortality from cardiovascular disease especially in women. Moong dal is a good source of phosphorus and magnesium, both of which help in maintaining normal heartbeat. Potassium also maintains the heart rhythm. Non-fried version of Moong Dal Papadi is an interesting way to include this split bean to your diet. It doesn’t even need an oven, you can make it on tava.  

Moong Dal Papadi, Healthy Jar Snack

Moong Dal Papadi, Healthy Jar Snack

  1. Builds immunity: Being a rich source of magnesium it helps in building immunity. Magnesium is also required to carry out normal bodily functions as it is involved in more than 300 reactions of the body. Try it in the form of Moong Dal Sultani.  

  1. High Fiber: Moong Dal or Split Green Gram are high in Fibre and 1 cup of cooked Moong dal gives 28.52% of your daily Fibre requirements. Fibre results in your stomach feeling a lot fuller than refined carbs. When you feel full, it will prevent you from eating the wrong foods. Imagine eating a candy and you just want to have more and more of it. That’s because there is only sugar in it and no fibre. So pick foods with high fibre like moong dal to make delicacies Moong Dal Waffles with Stir-fried Vegetables. 

Moong Dal Waffles with Stir-fried Vegetables

Moong Dal Waffles with Stir-fried Vegetables

  1. Moong dal Benefits in Weight Loss: As Moong is low in fat and high in protein and fibre, eating moong dal will keep you fuller for a longer time and prevent you from binge eating. Moong Dal ki Chaat is sure to appeal you – it has the dal, a whole lot of fruits and vegetables along with some chaat masala and lemon juice to pep up the taste. 

Moong Dal Ki Chaat (100 Calorie Snacks)Moong Dal Ki Chaat (100 Calorie Snacks)

  1. B-complex Vitamins: Moong Dal is also a good source of B-vitamins that are essential for metabolism, by helping convert nutrients into energy. Riboflavin acts as an anti-oxidant. Niacin is good for skin and prevents it from sun damage. At snack time try delicious Green Moong Dal and Carrot Mini Pancakes

Green Moong Dal and Carrot Mini Pancakes

Green Moong Dal and Carrot Mini Pancakes

  1. Moong dal Benefits to build our Bones: Being rich in Phosphorus it works with Calcium to build our bones. Moong Dal Dhokla – a famous Gujarati snack helps you gain in these nutrients partly.

Moong Dal Dhokla ( Low Calorie Healthy Cooking)Moong Dal Dhokla ( Low Calorie Healthy Cooking)

  1. Suitable for Diabetics: The glycemic index of moong dal is 29 which is low, therefore it is suitable for diabetics. Moong dal is an excellent source of complex carbohydrates which is the major form of energy. When you eat food it is broken down into glucose which is used by our body for energy. 
    But the best part about complex carbs is it is released in the blood stream slowly and do not fluctuate your blood sugar rapidly. This makes it suitable for diabetics to have 30 grams of raw moong dal at a time to manage your sugar levels. We have especially created the recipe of Green Moong Dal and Vegetable Idli which is totally devoid of rice (a high glycemic index food). 

Green Moong Dal and Vegetable Idli, Healthy Moong Dal Idlis

Green Moong Dal and Vegetable Idli, Healthy Moong Dal Idlis

Nutrition Information for Moong Dal       

One cup of cooked Green Moong dal is obtained from approximately raw ½ cup of raw green Moong dal

RDA stands for Recommended Daily Allowance.

348 Calories

24.5 grams of Protein

59.9 grams of Carbs

8.2 g of fiber

1.2 grams of Fat

121.80 mcg of Folic Acid = 60.9% of RDA (about 200 mcg)

See full nutritional details of moong dal in Moong Dal glossary click here.

8 healthy green moong dal recipes

healthy green moong dal Indian recipes.We have used Moong dal in parathas, idlis and pancakes. Also as a snack you could have Green moong dal handvo and low calories moong dal dhokla or for healthy breakfast there is moong dal chilla. On the innovative side we have a waffle! Yes the Indian moong dal waffle as a base instead of plain flour and packed with stir fried vegetables. See here for  300 moong dal recipes

green moong dal benefits

Simple though it is to prepare, there is an exotic feel to this Green Moong Dal and Spring Onion Paratha. Prepared with wholesome whole wheat flour, these parathas are stuffed with a delicious combination of cooked green moong dal and crunchy spring onions, perked up with common spice powders. The secret to getting a perfectly textured paratha is to cook the green moong dal to the right consistency, till it is soft and you are able to mash it with your fingers, but not too mushy. This way you will get a nice and grainy filling rather than a gooey one.
Popular South Indian Snacks like idli and dosa are extremely tasty and nutritious, but often not suitable for those with high blood sugar because they are made predominantly with rice. Here, is a diabetic-friendly version of idli that replaces rice with wholesome moong dal. Adding veggies to the batter improves the nutrient-quotient as well as flavour and texture of the idlis. Relish this mouth-watering Green Moong Dal and Vegetable Idli right off the steamer, with sizzling hot Sambhar.
 by Tarla Dalal
Even commonly consumed dals rock when combined intelligently with the right ingredients! Garlic and tomatoes add tang and taste to this versatile dal, which goes well with rice as well as with phulkas. Folic acid content of moong dal is an added benefit to this dal. Serve with Bajra and Cauliflower Roti , Carrot Pickle and rice .
green moong dal and carrot pancake recipe | paneer, carrot green moog dal cheela | healthy moong dal pancake | with 32 amazing images. green moong dal and carrot pancake recipe | paneer, carrot green moog dal cheela | healthy moong dal pancake is a delectable snack which is a nourishing alternative to deep-fried options. Learn how to make paneer, carrot green moog dal cheela. To make green moong dal and carrot pancake, soak the green moong dal in enough hot water in a deep bowl for 2 hours. Drain and keep aside. Combine the dal, green chillies and curds in a mixer and blend it till smooth. Transfer the mixture in a deep bowl add the besan, carrot, paneer, asafoetida, baking powder, salt and approx. ¼ cup of water, mix well and keep aside. Heat a non-stick mini uttapa pan and grease with little oil. Pour 1 tbsp of the batter in each uttapa mould and spread it lightly. Cook on both sides, using a little oil till they turn golden brown in colour from both the sides. Repeat steps 5 to 7 to make 14 more mini pancakes in 2 more batches. Serve immediately with green chutney. Mini pancakes are a handy snack, which can be served anytime, whether to kids returning from school or to guests at a party. And, when made with a different batter, such as paneer, carrot green moog dal cheela, it becomes a unique and memorable treat. These green moong dal and carrot pancake are a pretty sight to behold, with a light greenish colour, speckled with flakes of cottage cheese and grated carrot, and they also have a nice and peppy flavour, thanks to the addition of curds to the batter. Cooking them in a mini uttapa pan is an easy way to complete large batches with minimal effort, but in case you don’t have one, you could always pour out small uttapas in a regular tava itself. Diabetics, heart patients and weight watchers can relish these delicious mini healthy moong dal pancake for breakfast or evening snack. The protein from the moong dal and paneer adds enough protein to satiate you as well as nourish the cells of the body. Carrots, on the other hand, provide vitamin A – a nutrient which is necessary for eye and skin health. Tips for green moong dal and carrot pancake. 1. Serve with paneer, carrot green moog dal cheela green chutney. 2. If you don't have a mini uttapa pan then use a non stick tava to make the pancake. 3. Press down with a spatula to see that the pancake cooks evenly. Enjoy green moong dal and carrot pancake recipe | paneer, carrot green moog dal cheela | healthy moong dal pancake | with step by step photos.
 by Tarla Dalal
Handvo is a traditional Gujarati dish made with different kinds of batters. In this mouth-watering version, we use a batter of green moong dal perked up with mixed veggies. Small amounts of semolina and besan provide the perfect texture to the handvo while ingredients like green chillies, ginger and coriander along with an aromatic tempering provide its irresistible flavour. Cooked simply in a covered pan, the Green Moong Dal Handvo gets a rustic and homely flavour and texture, which you will just love to bite into. Take care when turning over the handvo in the pan, so as not to break it.
Moong Dal Dhokla, is rich in zinc, folic acid, iron and protein. Adding veggies further increases the fibre, folic acid and iron content substantially. This suavely flavoured, zero-oil, popular Guajarati farsan is great for people who are counting their calories. Devour this any-time snack with healthy green chutney,for that extra zing.
moong dal chilla recipe | stuffed moong dal chilla | mung dal cheelas | with 30 amazing images. Here is a protein-rich Moong Dal Chilla, stuffed with a deliciously flavoured mixture of potatoes and green peas. You will thoroughly enjoy the blend of textures and flavours, which you will experience in every mouthful of this stuffed moong dal chilla. Chilla is north India’s answer to dosas. Chillas are thin, tasty pancakes, which can be made using different ingredients, and with or without fillings placed inside them. Chilla is much loved by Gujaratis, and stuffed moong dal chilla is a popular roadside snack in Mumbai too. Notes on moong dal chilla recipe. 1. For preparing the moong dal chilla, pick and clean the green moong dal. You can also use yellow moong dal or a combination of both. Serve moong dal chilla hot and fresh off the Tava Enjoy how to make moong dal chilla recipe | stuffed moong dal chilla | mung dal cheelas recipe with detailed step by step photos below.
Simple but elegant touches make this a recipe to cherish! There is nothing uncommon about waffles topped with stir-fried veggies, but when the waffles are given an Indian touch by making them with a methi flavoured moong batter, it becomes a treat with a difference. Not only that, the delectable combination of stir-fried veggies also gets a special, lingering flavour by the addition of nigella seeds. The Moong Dal Waffles with Stir-Fried Vegetables is an apt snack for diabetics and one serving of it is enough to satiate their hunger and give them a nutrient boost. Moong Dal provides folic acid while vegetables contribute ample fibre to this dish, which is so tasty that the whole family will enjoy it. Serve with a glass of Pineapple Celery Juice for a satiating and soothing combo.
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