Nutritional Facts of Cabbage and Moong Dal Salad, Calories in Cabbage and Moong Dal Salad

by Tarla Dalal
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Equipment
Non-stick Pan

How many calories does one serving of Cabbage and Moong Dal Salad have?

One serving of Cabbage and Moong Dal Salad gives 137 calories. Out of which carbohydrates comprise 74 calories, proteins account for 30 calories and remaining calories come from fat which is 33 calories.  One serving of Cabbage and Moong Dal Salad provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Cabbage and Moong Dal Salad recipe. Cabbage moong dal salad recipe | Indian moong dal salad | yellow moong dal salad for weight loss |healthy moong dal salad is a satiating salad filled with nourishment. Learn how to make Indian moong dal salad.


To make cabbage moong dal salad, wash and soak the yellow moong dal in enough water in a deep bowl for 30 minutes. Drain and keep aside. Heat the oil in a broad non-stick pan and add the mustard seeds. When the seeds crackle, add the curry leaves, asafoetida and green chillies and sauté on a medium flame for 30 seconds. Add the yellow moong dal and sauté on a medium flame for 1 minute. Add the salt and 2 tbsp of water and mix well. Cover with a lid and cook on a slow flame for 3 to 4 minutes, while stirring occasionally. Add the cabbage, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Remove from the flame, transfer the mixture into a deep bowl and cool it slightly. Add the coriander and lemon juice and mix well. Serve immediately.

Indian moong dal salad is sure to tickle your taste buds and satisfy your hunger pangs without giving you any empty calories. You can have it for lunch as a side dish or take it to work as this salad stays fresh well without refrigeration for a couple of hours.

Rich in proteinfibrefolic acidiron and vitamin C, this healthy moong dal salad is good for a mid morning or a late afternoon snack too. The protein will help nourish the cells of the body. Iron, on the other hand, ensures that all cells and organs of the body receives enough oxygen so fatigue doesn’t set in. Further, the vitamin C from the lemon juice helps in the absorption of iron.


 

What’s more? This yellow moong dal salad for weight loss, can also be enjoyed by heart patients and diabetics. With 3.9 g fibre per serving it can help manage blood sugar levels and blood cholesterol levels too. You can pair it with vegetable and basil soup to square up a healthy dinner.

 Vegetable and Basil Soup, Healthy Diabetic Recipe

Vegetable and Basil Soup, Healthy Diabetic Recipe

Tips for cabbage moong dal salad.

1. Moong dal has to be soaked for 30 minutes, so consider it and plan slightly in advance.

2. Cabbage can be finely shredded instead of chopped.

3. Do not overcook the cabbage. It should be slightly cooked and yet maintain the crunch.

4. Ensure to cook the moong dal on a slow flame so it doesn’t burn.

5. Do not cook after adding lemon juice. It may taste bitter.

Is Cabbage and Moong Dal Salad healthy?

Yes, this is super healthy. Made from nutritional Cabbage, Moong dal with Lemony vitamin C dose etc.

Let's understand the Ingredients of Cabbage and Moong Dal Salad.

What's good in Cabbage and Moong Dal Salad.

Cabbage ( Patta Gobhi + Red Cabbage) : Cabbage is low in caloriesrelieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. Red cabbage also called purple cabbage has slightly high levels of flavonoids and anthocyanins than green cabbage and has long been used as a herbal medicine. It has same health benefits to offer as the cabbage otherwise.See here all benefits of cabbage

Yellow Moong Dal : The fibre (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. 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.  Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal

Mustard Seeds: Tiny little mustard seeds, mostly added as a tempering, lend an interesting bite, exotic flavour and tempting aroma to Indian foods. Mustard seeds are from the mustard plant, which is a cruciferous vegetable related to broccoli, Brussels sprouts and cabbage.

Hing ( Asafoetida) : The active compound 'coumarin' helps in managing blood cholesterol and triglyceride levels. Asafoetida is known to have anti-bacterial properties, which helps to keep asthma at bay. Asafoetida is an age-old remedy for bloating and other stomach problems like flatulence. The best solution is to gulp down little hing with water or dissolve it in water and sip it. It can also be used along with curd or almond oil as a hair mask. It helps to prevent dryness of hair and smoothen as well as strengthen hair.

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli

Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

Coriander (kothmir, dhania): Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oilcanola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient. 

Can diabetics, heart patients and over weight individuals have Cabbage and Moong Dal Salad ?

Yes, this is healthy for all.  Cabbage is low in caloriesrelieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity.

Can healthy individuals have Cabbage and Moong Dal Salad?

Yes, everyone can eat this salad. It is good and healthy.

Cabbage and Moong Dal Salad is good for

1. Weight Loss

2. Diabetics Salads

3. Healthy Heart Salads

4. Healthy Recipes Lifestyle

5. Lower blood pressure salads

6. Pregnany Salads

7. Low cholesterol salads

8.  Kids high fibre food

Cabbage and Moong Dal Salad is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

3. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 137 calories that come from one serving of Cabbage and Moong Dal Salad?

Walking (6 kmph) =                            41  mins
Running (11 kmph) =                             14  mins
Cycling (30 kmph) =                            18  mins
Swimming (2 kmph) =                             23  mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy137 cal7%
Protein7.4 g13%
Carbohydrates18.4 g6%
Fiber3.9 g16%
Fat3.7 g6%
Cholesterol0 mg0%
VITAMINS
Vitamin A320.4 mcg7%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C78.1 mg195%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)51.1 mcg26%
MINERALS
Calcium49.7 mg8%
Iron1.5 mg7%
Magnesium47.7 mg14%
Phosphorus29.4 mg5%
Sodium19.3 mg1%
Potassium407.7 mg9%
Zinc0.9 mg9%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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