What is green moong dal, split green gram, hari mung dal? glossary, uses, benefits, recipes 

Green moong dal, also known as whole green gram or sabut moong dal in Hindi, is a small, olive-green bean with a light, off-white interior. It is one of the most widely used and cherished legumes in Indian cuisine, known for its mild, earthy flavor and easily digestible nature. Unlike its split and skinned counterpart (yellow moong dal), green moong dalretains its husk, which contributes to its slightly firmer texture and higher fiber content. It holds a significant place in Indian households, often considered a staple that offers both comfort and nutrition, making it a versatile ingredient across various regional dishes.

In India, whole green moong dal is extensively used in both savory and sweet preparations. One of its most common applications is in making hearty dals or curries, where the whole beans provide a pleasant texture. It's a popular choice for khichdi, a comforting rice and lentil dish, especially when a lighter, more digestible meal is desired. Beyond cooked dishes, green moong dal is frequently sprouted, enhancing its nutritional profile and making it a popular addition to salads, stir-fries, and even light sabzis.

The versatility of green moong dal extends to various forms. When split but not skinned, it's still referred to as green moong dal and is often used in curries where a slightly quicker cooking time is desired while retaining some of the husk's benefits. The split and skinned version, yellow moong dal (dhuli moong dal), is used to make creamy, smooth dals, dosas, idlis, and even sweet dishes like moong dal halwa or moong dal barfi. Its ability to be used whole, split, or ground into flour makes it an incredibly adaptable ingredient in the Indian kitchen.

One of the primary reasons for the popularity of green moong dal in India is its impressive nutritional profile. It is an excellent plant-based source of protein, making it invaluable in vegetarian and vegan diets. Additionally, it is rich in dietary fiber, which is crucial for digestive health. It also provides a good supply of essential vitamins and minerals, including B vitamins (especially folate), potassium, magnesium, and iron, contributing significantly to overall well-being.

Beyond its nutritional content, green moong dal offers several notable health benefits. Its high fiber content aids in digestion, promotes satiety, and can assist in weight management by keeping one feeling fuller for longer. It has a low glycemic index, which helps in regulating blood sugar levels, making it a beneficial food for individuals managing diabetes. Furthermore, it is known for its antioxidant properties, which help combat oxidative stress, and its cooling properties, making it a preferred choice in warmer climates or for individuals seeking a lighter meal.

In essence, green moong dal is a cornerstone of Indian vegetarian cuisine due to its multifaceted nature. It's not only a powerhouse of protein and fiber but also incredibly versatile, adapting seamlessly to a wide array of dishes from savory curries and breakfast items like pesarattu to wholesome salads and even traditional sweets. Its ease of digestion and numerous health benefits solidify its status as a beloved and indispensable legume in the daily diet across various regions of India.

How to select green moong dal, split green gram, hari mung dal

• The green moong dal should be free of dust, stones and other debris.

• Check the packaging date, to choose a recent lot.

Culinary Uses of green moong dal, split green gram, hari mung dal in Indian Cooking

Moong dal used for breakfast.

Moong dal is a healthy alternative to starchy ingredients like refined flour and rice. Dosa and Idlis are a popular breakfast all over India.

1. Kick start your morning with Pesarattu dosa.

Pesarattu dosa | green moong dosa | Andhra style pesarattu dosa

2. moong dal dosa a protein filled, healthy breakfast option.

3. You can even substitute urad dal with moong dal to make protein-rich, fluffy Rice Moong Dal idlis. Serve these with coconut chutney and a bowl of flavorful sambhar.

Rice Moong Dal idlis | rice and green gram idli | rice and green moong dal and urad dal idli.  Serve these with coconut chutney and a bowl of flavorful sambhar.

4. In North India, Stuffed paratha is a famous delicacy. They generally fit into any course of the meal. When stuffed with lentils, it turns into a wholesome dish. This power packed Dal Ke Parathe taste amazing with a bowl of curd or fresh pickle.

5. An English breakfast generally consists of pancakes and waffles. This fusion recipe of Moong Dal Waffles with Stir fried Vegetables are savory waffles with crunchy, colorful vegetables. These unique waffles are a surprise for the palate.

Moong dal snacks

Handvo is a traditional Gujarati savory cake made using a combination of lentils, vegetables and curd/buttermilk.

1. Mixed Dal Handvo is crisp on the outside and soft on the inside. You can even bake it for a healthier version. Relish piping hot handvo as it is or with tongue-tickling coriander chutney.

Green Moong Dal Handvo | Gujarati moong dal veg handvo | Indian style mixed vegetable and moong dal handvo | green moong dal breakfast recipe is crisp on the outside and soft on the inside. You can even bake it for a healthier version. Relish piping hot handvo as it is or with tongue-tickling coriander chutney.

• Split green gram is cooked as any other dal is cooked.

• It can be pressure-cooked along with chopped onions, tomatoes, chillies and ginger-garlic paste, and then tempered with jeera in ghee.

• Split lentils dont hold their shape well, so theyre often cooked into soups or purées.

• Cooked moong dal along with jaggery and milk is used in Tamil Nadu to make an elaichi-tinged kheer, called payasam.

• Split moong beans can also be ground in a mill or blender and used to make vegetable fritters.

• It can be soaked in water and ground into a batter for dal dosa or uttappam.

sultani dal recipe | Indian dal sultani | healthy moong dal sultani | zero oil dal | 

How to store green moong dal, split green gram, hari mung dal

• Store split green gram in an airtight container.

Nutritional Benefits of Green Moong Dal, Split Green Gram

1/2 cup uncooked Green Moong Dal (108 g) gives 1.33 cups of soaked dal which is equivalent to 1.5 cups of cooked Dal. So we have given below the value for 1 cup of cooked 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

287 mg of Phosphorus : 47.92% of RDA (about 600 mg for adult)

99.4 mcg of Folate, Vitamin B9 = 39.76% of RDA (about 250 mg)

17.3 g of Protein = 31.4% of RDA ( about 55 g)

86.6 mg of Magnesium (Mg) = 24.7% of RDA (about 350 mg )

5.8 g of High Fiber = 23.2 % of RDA (about 25 g)

1.98 mg of Zinc = 19.8% of RDA (about 10 to 12 mg)

816 mg of Potassium (K) : 17.7% of RDA (about 4,700 mg)

2.76 g of Iron = 13.1% of RDA (about 21 mg)

.85 g of Fat = 1.28% of RDA (about 66 g)

53g of Calcium = 8.8% of RDA (about 600 mg)

Health benefits of green moong dal, split green gram, hari mung dal

Moong Dal benefits, 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.

2. 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.

Click here to know more about the 9 Fabulous Health Benefits of Moong Dal, Green Moong Dal.