green moong dal
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Moong or green gram is a small ¼-inch, round, olive-green bean that is mustard or off-white coloured inside. The beans have a sweet flavour, soft texture, and are easy to digest. Green gram is available in many forms including whole, split, de-husked (yellow) and ground. 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. Due to its mild, earthy flavour, green moong dal is best cooked with assertive flavourings.
Soaked green moong dal
Clean, wash and soak the moong dal in enough water for a minimum of 1 hour and use as per recipe requirements.
How to select
• The green moong dal should be free of dust, stones and other debris.
• Check the packaging date, to choose a recent lot.
• 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 don't hold their shape well, so they're 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.
How to store
• 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.
RDA stands for Recommended Daily Allowance.
Nutritional Information for 1 cup cooked Green Moong Dal.
16.8 grams of Protein
37 grams of Carbs
.792 grams of Fat
93 mcg of Folate, Vitamin B9 = 46.5% of RDA (about 250 mg)
271 mg of Phosphorus : 45.2% of RDA (about 600 mg for adult)
16.5 g of Protein = 30% of RDA ( about 55 g)
82 mg of Magnesium (Mg) = 23.3%% of RDA (about 350 mg )
5.4 g of High Fiber = 21.6 % of RDA (about 25 g)
1.87 mg of Zinc = 18.7%% of RDA (about 10 to 12 mg)
770 mg of Potassium (K) : 16.4% of RDA (about 4,700 mg)
2.6 g of Iron = 12.45% of RDA (about 21 mg)
.792 g of Fat = 1.2% of RDA (about 66 g)
50g of Calcium = 8.37% of RDA (about 600 mg)
• Split green gram like other lentils and pulses is a good source of protein and dietary fibre.
• It is low in fat and rich in B-complex vitamins, calcium and potassium.
• It is free from the heaviness and tendency of flatulence, which is associated with other pulses.
• Cooked green gram dal is an easily digestible food, suitable for children, elders and even sick and convalescent people.
• When recovering from an illness, a soup of green gram dal is one of the best foods to take.
• Its regular use during childhood, pregnancy and lactation helps one to get the required nutrition and promote health.
• It is a laxative, when given in large quantities.
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