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Moong Dal (Green Gram): 6 Amazing Health Benefits, Nutrition & Recipes

Moong dal is probably the most popular vegetarian superfoods. It is wealthy in high-quality proteins and other essential nutrients.

The high protein content contributes to the development and repair of tissues and the constructing of muscles, bones, cartilage, blood and skin.

A 100 g serving of cooked moong dal can provide about 6 g of protein. It also incorporates some amounts of vitamin E, C and K.

An integral a part of the Indian weight-reduction plan; it’s incredibly light and simply digestible. Compared to other dalls, this yellow dall is low in carbohydrates, making it a healthier option.

Moong Dal Benefits

Adding this yellow dal to your each day weight-reduction plan can provide various health advantages because of its high nutrient content. Here are six the reason why you need to include these split legumes in your weight-reduction plan:

1. Promotes weight reduction

Moong dal supports the motion of the cholecystokinin hormone. As a result, it gives a sense of satiety after eating and improves the metabolic rate. In this manner, it contributes to weight control by stopping overeating.

2. Improves heart health

This yellow dal is wealthy in potassium and iron. It helps to lower blood pressure and protects against muscle spasms. It also regulates irregular heartbeats. The light and simply digestible nature of moong dal makes it a superb food for those affected by the condition hypertension or heart disease.

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3. Rich in nutrients

Moong dal is a nutrient-rich food. It is enriched with minerals reminiscent of potassium, magnesium, iron and copper. In addition, it also incorporates folic acid, fiber and vitamin B6. This yellow dal, wealthy in B vitamins, helps to interrupt down carbohydrates into glucose and produce usable energy for the body. The folic acid present in it helps in maintaining healthy brain functions and helps in the development of DNA.

Moong dal is very wealthy in dietary fiber. One cup can provide 40.5 to 71 percent of the really useful each day intake of this nutrient. This dietary fiber content helps lower blood levels of cholesterol and prevents dietary complications.

Its high protein content makes it a superb source of nutrients for vegetarians. Moong Dal sprouts contain globulin and albumin as primary storage proteins. They account for over 85% of all amino acids present in these sprouts.

4. Helps prevent diabetes

Moong dal has a low glycemic index. As a result, it helps to lower insulin, blood glucose and fat levels within the body. This, in turn, helps control blood sugar levels and helps reduce the chance of diabetes.

5. Improves digestive health

Yellow dal helps to supply butyrate, a short-chain fatty acid that helps maintain the health of the intestinal partitions. It has anti-inflammatory properties that prevent the buildup of gases. This yellow dal is well digestible and is a wonderful food for maintaining a healthy body.

6. Improves blood circulation

Moong dal is wealthy in iron, which helps within the production of red blood cells. Adequate red blood cell count is crucial for stopping anemia and improving overall blood circulation within the body.

Moong Dal dietary value

Although they’re almost the identical, the dietary values ​​of green and yellow moong dal differ barely. Here’s a comparison of the identical:

NutrientsGreen Moong Dal (skin split)Yellow Moong Dal

How to sprout moong beans?

Sprouting moong dal is a dietary powerhouse. Contains enzymes, protein, chlorophyll, vitamins, minerals and amino acids.

  • Choose good quality seeds for germination
  • Clean and wash the moong beans and soak them overnight or 7-8 hours (be sure that the beans are submerged in water)
  • The next day, rinse the beans well and drain the water
  • The seeds needs to be swollen and plump. Some might even sprout somewhat
  • Completely drain the water
  • Wet a skinny cotton cloth, squeeze out excess water
  • Transfer the moong beans to it and hang loosely to empty any remaining water
  • Keep the material together with the moong beans within the dish at room temperature
  • Cover with a lid and leave overnight
  • The fabric needs to be damp and there needs to be no standing water within the dish
  • On the third day, you will notice that the seeds have sprouted well
  • You can store the sprouts within the fridge for 3-4 days to make use of them later

Moong Dal Recipes

Enjoy the advantages of green gram and get many advantages from it. Try these amazingly delicious recipes.

1. Low Calorie Moong dal Halwa Recipe


  • Yellow moong dal – 1 cup
  • grated jaggery – 1/2 cup
  • Low-fat milk – 2 cups
  • Cow ghee – 2 tbsp
  • Almond flakes – 1 tbsp
  • Cardamom powder – 1/2 teaspoon


  1. Soak the moong dal in warm water for 10 minutes. Then drain the water from the container.
  2. Take the dal in a non-stick pan and bake until it turns light brown.
  3. After baking, cool after which grind to a high quality powder
  4. In the identical pan, take the ghee and warmth it. Then fry the almond flakes until they turn light brown
  5. Add the powdered moong dal to the ghee and bake for one more five minutes over low heat. Wait until the dal is well coated with ghee
  6. Slowly add low-fat milk to the milk. Mix well adding to avoid lumps
  7. Boil the mixture for two minutes
  8. Now add the grated jaggery to the mixture and blend until combined. This should take about 4 to five minutes.
  9. Garnish with cardamom powder and serve hot

Nutrition breakdown per serving:

  • Serves 8
  • Calories – 121
  • Carbohydrates – 18 g
  • Protein – 4 g
  • Fat – 4 g
  • Fiber – 0.6 g

2. Moong Dal Paneer toast

Non-vegetarians can replace the paneer on this recipe with scrambled eggs, one other great source of protein.


  • Multigrain bread – 2 slices
  • Low-fat paneer, crumbled – ½ cup
  • A cup of green moong dal, soaked – 1/2
  • Chopped onion – 1/2
  • Sliced ​​tomato – 1/2
  • Coriander and mint leaves – 2 tbsp each
  • Chaat masala – 1/4 tsp
  • Chopped green chilli – 1
  • Garam masala – 1 teaspoon
  • Salt and pepper to taste
  • Ghee – 1 teaspoon


  1. Grind moong dal without water right into a thick paste
  2. Mix all ingredients except bread
  3. Spread the mixture on the opposite side like a thick stuffing.
  4. Spread some ghee on a hot non-stick pan
  5. Put the bread in and cook for two minutes
  6. Turn over and fry the stuffed side until it turns light brown
  7. Serve hot along with your favorite dip

Nutrition breakdown per serving

  • Calories – 230
  • Carbohydrates – 31 g
  • Protein – 15 g
  • Fat – 5 g
  • Fiber – 5 g

3. Moong Dal Soup


  • Moong dal – 100 g
  • onion – 60 gr
  • Oil – 1 tsp
  • Salt – 1 tsp


  1. Boil the green gram within the slow cooker
  2. You might have so as to add 500 ml of water to cook the lentils
  3. Heat the oil and add the chopped onion, mustard and chilli
  4. After a couple of minutes, add the cooked lentils and add salt
  5. Cook for a couple of minutes, then serve.

Nutrition breakdown (per 42.6g)

  • Protein 6.6g
  • Fat 1.4 g
  • Carbohydrates 16.4g

4. Moong Dal Chil


  • Moong dal (green gram), soaked in water for an hour – 250 g
  • Green chilies – 4-5 pieces
  • Hing (asafetida) – ¼ teaspoon
  • Haldi (turmeric powder) – 1 teaspoon
  • Onion finely chopped – 1
  • Finely chopped tomato – 1
  • Oil – 1-2 tbsp
  • Salt for taste


  1. Wash the soaked dal thoroughly and drain excess water.
  2. Put the moong dal, green chilli, salt, haldi and hing in a grinder and grind to a smooth paste. You can add some water if needed.
  3. Pour the batter right into a large container and test the seasoning by taking a little bit of the batter in your index finger and tasting it. This is vital because you will not have the option to regulate the flavour once you’ve got made the chilli.
  4. Now activate the gas and put the pan on the stove. Pour a tablespoon of oil and warmth it. Now bake a chunk of loaf or chapati on it after which take it out. Wipe the surface with a kitchen towel, then spray with water. Be careful and move away from the tawa after spraying with water. Wipe again with a kitchen towel.
  5. Now pour a tablespoon of oil on the tawa again and warmth it up. This time, pour two large spoonfuls of the batter onto the tawa and spread it evenly, as within the case of a “dosa”. If you aren’t an authority at making dosas and chili, start with a small chili, pouring just one large spoonful of batter.
  6. When one side is prepared, apply some oil to the surface of the chili, then fastidiously flip it over to the opposite side. While the opposite side is cooking, add some chopped onion, green chillies, tomatoes and green cilantro in the middle of the chili and fold in half. Fry for some time, then remove to a plate.
  7. Follow the procedure to make more chilli. Serve hot with green cilantro chutney.

Nutrient breakdown

  • Energy 71.7 kcal
  • Protein 1.3g
  • Fat 0.4 g
  • Carbohydrates 5.2g

The low carb and high protein content of Moong dal is the rationale for its many advantages. Enjoy a few of these health advantages of food by trying out among the delicious recipes listed above.

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Frequently Asked Questions (FAQ)

Q. Can I eat moong dal daily?

AND.Yes, you may eat it daily. It is wealthy in essential nutrients, and including it in your each day weight-reduction plan will enable you to stay fit and healthy.

Q. Is moong dal good for brain health?

AND.The magnesium present in green dal is proven to enhance nerve function and brain health.

Q. Which is healthier, sprouted or cooked moong dal?

AND.Cooking moong dal shouldn’t be really useful because it reduces the dietary value of the dal rather more than when sprouting. However, eating cooked dal prevents the gas and bloating that could be seen when eating the sprouted variety. Both have their benefits.

Q. Does moong dal cause gas?

AND.Sometimes lentils and beans could cause gas. Therefore, it is strongly recommended to at all times soak or sprout lentils before eating to avoid digestive problems.

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