Nutritional Facts of Moong Dal Pandoli ( Gujarati Recipe), Calories in Moong Dal Pandoli ( Gujarati Recipe)

by Tarla Dalal
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How many calories does one serving of Moong Dal Pandoli have?

One serving (5 pieces, 20 grams per piece) of Moong Dal Pandoli gives 217 calories. Out of which carbohydrates comprise 134 calories, proteins account for 55.2 calories and remaining calories come from fat which is 25.2 calories.  One serving of Moong Dal Pandoli provides about 10.8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

217 calories for 1 serving of Moong Dal Pandoli ( Gujarati Recipe), Cholesterol 2 mg, Carbohydrates 33.5g, Protein 13.8g, Fat 2.8g.

See Moong Dal Pandoli recipeGujarati moong dal pandoli | Gujarati snack rich in Phosphorus, Folic Acid (Vitamin B9), Vitamin B1 | with 25 images.

moong dal pandoli is like a moong dal idli made in a steamer. Learn to make Gujarati moong dal pandoli.

As far as moong dal pandoli goes, only practice can make you perfect—but, this is definitely a dish worth learning and practicing! 

When these soft, steamed green gram (moong) dal dumplings are served with select chutneys and tea, 100 percent satisfaction and lots of compliments are guaranteed! 

Moong Dal in moong dal pandoli  is heart and diabetes friendly. 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.

Tips for moong dal pandoli    1. Remember to use the back of a spoon to make a circular shaped batter to steam. 2. Make sure the muslin cloth is tied to the vessel and heat till the water boils. 

Is Moong Dal Pandoli healthy?

Yes, moong dal pandoli is healthy. Made from green moong dal, low fat curds. 

Let's understand the Ingredients.

Moong Dal ( Green Moong Dal ) : 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. Moong Dal is heart and diabetes friendly. 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. See here for 9 fabulous benefits of Moong Dal.

Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

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.

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

Yes, they can. Being high in fibre is always good for diabetes and cardiac patients. Moong Dal is heart and diabetes friendly. Curd help in weight reduction, good for your heart and build immunity.

Can healthy individuals have Moong Dal Pandoli?

Sure, its super healthy. Enjoy them.

What to serve moong dal pandoli with?

Serve with healthy green chutney.

Healthy Green Chutney

Healthy Green Chutney

Moong Dal Pandoli are rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Phosphorus Phosphorous works closely with calcium to build bones.  39% of RDA.
  2. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. 38% of RDA.
  3. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 30% of RDA.
  4. Protein : Protein is required for the managing the wear and tear of all cells of the body. 25% of RDA.
  5. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. 20% of RDA.
Value per serving% Daily Values
Energy217 cal11%
Protein13.8 g25%
Carbohydrates33.5 g11%
Fiber4.5 g18%
Fat2.8 g4%
Cholesterol2 mg0%
Vitamin A57.7 mcg1%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.3 mg11%
Vitamin C2.1 mg5%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)76.7 mcg38%
Calcium70.2 mg12%
Iron2.1 mg10%
Magnesium69.2 mg20%
Phosphorus235.4 mg39%
Sodium17.2 mg1%
Potassium645.8 mg14%
Zinc1.5 mg15%
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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