Last Updated : Mar 14,2018

Moong Glossary | Recipes with Moong |
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Also known as
Mung, Moong beans, Mung beans, Mag, Whole Green Gram

Moong bean is the seed of Vigna radiate, which is native to India. The beans are small, ovoid in shape, and green in colour. They are generally eaten either whole (with or without skins) or as bean sprouts, either in raw, soaked or boiled form. Moong beans are used to make salads, soups, subzis, and other delicious dishes. The starch of moong beans is also extracted from them to make jellies and transparent/cellophane noodles.

Boiled moong
As the name suggests, this refers to moong that has been boiled. You can use two cups of water per cup of moong and cook in a pot with the cover on. This way, it will cook a little faster, use less energy, and perhaps retain more vitamins than open cooking. A faster way is to pressure-cook the soaked moong with or without salt in boiling water for 10-15 minutes. Bring the concoction to a boil; then turn down the flame to medium-low. If it gets too thick, add more water. The beans are cooked when they burst and the water turns syrupy. At this point, you may add spices, vegetables or even boiled rice as per your preference and recipe requirements.

How to select
• Moong is available pre-packaged and in wholesale bins.
• If buying pre-packaged, check the seal of the package, and the date of expiry if mentioned.
• Inspect the beans as well as possible to ensure they are dust-free and without stones, debris and insects.

Culinary uses
• Soaked green gram can be used to make salads, chaat and subzis.
• Cooked green gram can be used in a variety of dishes including subzis, kheer, dal and even khichdi.
• Moong sprouts can be used to make salads, soups, sandwiches and stir-fry.
• A moong-based batter is used to make pancakes called Pesarattu in Andhra Pradesh, India.
• A kheer of moong together with jaggery, coconut, milk and bananas is popular in south India.
• Whole moong dal can be soaked in water and the paste used to prepare moong dal dosa or uttappams.
• In Vietnam, the transparent wrapping of Vietnamese spring rolls is made from moong bean flour.
• In Filipino cuisine, meat is sautéed with garlic, onions and bay leaves, then moong beans are added and cooked.
• In Indonesia, they are made into a popular dessert snack which has the consistency of porridge. The beans are cooked with sugar, coconut milk and a little ginger.

How to store
• Store moong beans in an airtight container away from moisture and direct sunlight.

Nutritional Information of Moong, Whole Green Gram, Whole Moong

One cup of cooked Moong is 150 grams and comes from 65 grams raw Moong.

RDA stands for Recommended Daily Allowance.
Nutritional Information for 1 cup cooked Moong.

217 Calories
15.6 grams of Protein
36.8 grams of Carbs
.84 grams of Fat

275 mcg Folate, Vitamin B9 (FA) = 137% of RDA (about 200 mcg)

10.85 g of High Fiber = 43.4 % of RDA (about 25 g)

211 mg of Phosphorus : 35.3% of RDA (about 600 mg for adult)

15.6 g of Protein = 28.4% of RDA ( about 55 g)

.55 mg of Manganese = 27.5% of RDA (about 2 mg)

300 mg of Vitamin B1, Thiamine : 25.4% of RDA (about 1.2 to 1.5 mg)

82.5 mg of Magnesium (Mg) = 23.5% of RDA (about 350 mg )

1.95 mg of Zinc = 19.5% of RDA (about 10 to 12 mg)

80.6 g of Calcium = 13.4% of RDA (about 600 mg)

2.86 g of Iron = 13.6% of RDA (about 21 mg)

547 mg of Potassium (K) : 11.6% of RDA (about 4,700 mg)

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

Health Benefits of Moong, Whole Green Gram, Whole Moong

1. Good for Red Blood Cells, Pregnant Women : Moong is rich in Folate, Vitamin B9 or Folic Acid helps your body to produce and maintain new cells, especially red blood cells. 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. 

2. Good for Heart : Being a rich Antioxidant , Moong reduce the damage done by free radicals to the blood vessels and lower inflammation. They help in the free flow of blood.

3. Excellent source of Protein for Vegetarians : One cup of moong provides 28% of your protein for the day. Protein are critical for a variety of tasks, right from the formation of new cells, strong bones, haemoglobin, to managing the wear-and-tear of body cells.

4. Great for Weight Loss : As Moong is low in fat and high in protein and fibre, eating moong beans will keep you fuller for a longer time and prevent you from binge eating.

5. Lowers Blood Pressure : Lentils and beans are Antioxidants which are known to reduce blood pressure. Moong prevents oxidation of LDL, keeps the arteries clear and improves blood circulation. Try this Moong recipe.

6. Good for Skin: Zinc helps in building immunity, is good for skin, great Antioxidant and involved in energy metabolism and hormone production including testosterone in males and female sex hormones involved in releasing of egg from the ovaries.

7. Good for your Eyes : Zinc is essential to treat night blindness. Zinc helps in the activity of an enzyme in our body that helps produce Vitamin A , which is useful in treating night blindness.

8. High Fiber : Moong or Whole Green Gram are high in Fibre and 1 cup of cooked Mug 43%% 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. Thats because there is only sugar in it and no fibre. So pick foods with high fibre.

9. Rich in Magnesium : One cup of cooked Moong has 23% of your daily Magnesium requirements. Magnesium helps in formation of bones and teeth and metabolism of calcium and potassium. Improves insulin response by lowering insulin resistance. Having very low magnesium will result in the pancreas not secrete enough insulin to control our blood sugar.

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