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 Green Moong Dal benefits

9 Fabulous Health Benefits of Green Moong Dal + 8 healthy moong dal recipes

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. 

Moong Dal Khichdi, Gujarati Recipe

Moong Dal Khichdi, Gujarati Recipe

  1. 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. 

Moong Dal Sultani

Moong Dal Sultani

  1. Moong dal Benefits for Heart: Being rich in Antioxidants like Flavonoids, mung reduces the damage done by free radicals to the blood vessels and lowers inflammation. They help in the free flow of blood. It works with B-vitamins to maintain normal heart rate. Being rich in magnesium it reduces mortality from cardiovascular disease especially in women. Moong dal is a good source of phosphorus and magnesium, both of which help in maintaining normal heartbeat. Potassium also maintains the heart rhythm. Non-fried version of Moong Dal Papadi is an interesting way to include this split bean to your diet. It doesn’t even need an oven, you can make it on tava.  

Moong Dal Papadi, Healthy Jar Snack

Moong Dal Papadi, Healthy Jar Snack

  1. Builds immunity: Being a rich source of magnesium it helps in building immunity. Magnesium is also required to carry out normal bodily functions as it is involved in more than 300 reactions of the body. Try it in the form of Moong Dal Sultani.  

  1. High Fiber: 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. 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. That’s because there is only sugar in it and no fibre. So pick foods with high fibre like moong dal to make delicacies Moong Dal Waffles with Stir-fried Vegetables. 

Moong Dal Waffles with Stir-fried Vegetables

Moong Dal Waffles with Stir-fried Vegetables

  1. Moong dal Benefits in Weight Loss: As Moong is low in fat and high in protein and fibre, eating moong dal will keep you fuller for a longer time and prevent you from binge eating. Moong Dal ki Chaat is sure to appeal you – it has the dal, a whole lot of fruits and vegetables along with some chaat masala and lemon juice to pep up the taste. 

Moong Dal Ki Chaat (100 Calorie Snacks)Moong Dal Ki Chaat (100 Calorie Snacks)

  1. B-complex Vitamins: Moong Dal is also a good source of B-vitamins that are essential for metabolism, by helping convert nutrients into energy. Riboflavin acts as an anti-oxidant. Niacin is good for skin and prevents it from sun damage. At snack time try delicious Green Moong Dal and Carrot Mini Pancakes. 

Green Moong Dal and Carrot Mini Pancakes

Green Moong Dal and Carrot Mini Pancakes

  1. Moong dal Benefits to build our Bones: Being rich in Phosphorus it works with Calcium to build our bones. Moong Dal Dhokla – a famous Gujarati snack helps you gain in these nutrients partly.

Moong Dal Dhokla ( Low Calorie Healthy Cooking)Moong Dal Dhokla ( Low Calorie Healthy Cooking)

  1. Suitable for Diabetics: The glycemic index of moong dal is 29 which is low, therefore it is suitable for diabetics. Moong dal is an excellent source of complex carbohydrates which is the major form of energy. When you eat food it is broken down into glucose which is used by our body for energy. 
    But the best part about complex carbs is it is released in the blood stream slowly and do not fluctuate your blood sugar rapidly. This makes it suitable for diabetics to have 30 grams of raw moong dal at a time to manage your sugar levels. We have especially created the recipe of Green Moong Dal and Vegetable Idli which is totally devoid of rice (a high glycemic index food). 

Green Moong Dal and Vegetable Idli, Healthy Moong Dal Idlis

Green Moong Dal and Vegetable Idli, Healthy Moong Dal Idlis

Nutrition Information for Moong 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

121.80 mcg of Folic Acid = 60.9% of RDA (about 200 mcg)

See full nutritional details of moong dal in Moong Dal glossary click here.

8 healthy green moong dal recipes

healthy green moong dal Indian recipes.We have used Moong dal in parathas, idlis and pancakes. Also as a snack you could have Green moong dal handvo and low calories moong dal dhokla or for healthy breakfast there is moong dal chilla. On the innovative side we have a waffle! Yes the Indian moong dal waffle as a base instead of plain flour and packed with stir fried vegetables. See here for  300 moong dal recipes. 

Green Moong Dal Benefits



1.

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green moong dal paratha with spring onions recipe | stuffed green moong dal paratha | healthy green moong dal vegetable paratha | with 48 amazing images. green moong dal paratha with spring onions recipe | stuffed green moong dal paratha | healthy green moong dal vegetable paratha is a satiating and nutritious Indian staple. Learn how to make stuffed green moong dal paratha. To make green moong dal paratha with spring onions, combine all the ingredients in a deep bowl and knead into a soft dough using enough water. Divide the dough into 6 equal portions. Keep aside. Divide the stuffing into 6 equal portions. Keep aside. Roll out each portion of the dough into a 75 mm. (3") diameter circle. Place one portion of the stuffing in the centre of the circle and bring together all the sides in the centre and seal tightly. Roll out again into a 1oo mm. (4") diameter circle, using a little whole wheat flour for rolling. Heat a non-stick tava (griddle) and grease it with ¼ tsp of oil. Cook each paratha on the greased hot tava, using ¼ tsp of oil, till they turn golden brown in colour from both the sides. Serve immediately with fresh curds. Simple though it is to prepare, there is an exotic feel to this stuffed green moong dal paratha. Prepared with wholesome whole wheat flour, these parathas are stuffed with a delicious combination of cooked green moong dal and crunchy spring onions, perked up with common spice powders. The secret to getting a perfectly textured green moong dal paratha with spring onions is to cook the green moong dal to the right consistency, till it is soft and you are able to mash it with your fingers, but not too mushy. This way you will get a nice and grainy filling rather than a gooey one. This fibre rich healthy green moong dal vegetable paratha can be served to heart patients and diabetics both. Weight-watchers can further benefit by the protein in these parathas too. The sulphur compounds and the antioxidant quercetin from the spring onions will further protect the arteries and the heart by reducing oxidative damage. Tips for healthy green moong dal vegetable paratha. 1. Serve healthy green moong dal vegetable paratha with curds. See how to make dahi. 2. Always use a spatula and press down while cooking the paratha. This must be done all over the stuffed green moong dal paratha as we want all sides cooked evenly. 3. Serve stuffed green moong dal paratha with lahsun ki chutney. 4. Serve green moong dal vegetable paratha with aam ka achar. Enjoy green moong dal paratha with spring onions recipe | stuffed green moong dal paratha | healthy green moong dal vegetable paratha | with step by step photos.

2.

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green moong dal vegetable idli recipe | split green gram idli | healthy green moong dal vegetable idli | with 35 amazing images. green moong dal vegetable idli is good for diabetics, heart, weight loss, pregnancy and almost everyone. Learn to make split green gram idli. Popular South Indian snacks like idli and dosa are extremely tasty and nutritious, but often not suitable for those with high blood sugar because they are made predominantly with rice so we came up with lots of trials to give you a no rice healthy green moong dal vegetable idli. green moong dal vegetable idli is a diabetic-friendly version of idli that replaces rice with wholesome moong dal. Adding veggies to the batter improves the nutrient-quotient as well as flavour and texture of the idlis. green moong dal vegetable idli is rich in Vitamin B, Folic Acid, Phosphorus, Protein, Fiber. A serving size should be 3 green moong dal vegetable idlis. Relish this mouth-watering green moong dal vegetable idli right off the steamer, with sizzling hot sambhar. Pro tips for green moong dal vegetable idli: 1. Just before steaming add 1 tsp fruit salt. This will make the idli fluff up. 2. Mix batter gently till all the white froth is mixed evenly into the batter. Over mixing will make your idli flat. 3. Cool idlis and demould with a spoon. If you try to take the idlis out when hot they will break. 4. The green moong dal vegetable idlis are perfect to pack in an airtight container for Indian tiffin lunch box or kids tiffin box. 5. You can prepare the green moong dal vegetable idlis in the morning and serve later in the evening. Just steam the idlis for 5 minutes in an idli steamer and serve hot. Enjoy green moong dal vegetable idli recipe | split green gram idli | healthy green moong dal vegetable idli | with step by step photos.

3.

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sultani dal recipe | Indian dal sultani | healthy moong dal sultani | zero oil dal | with 31 amazing images. sultani dal recipe | Indian dal sultani | healthy moong dal sultani | zero oil dal is a simple everyday wholesome fare. Learn how to make Indian dal sultani. Even commonly consumed dals rock when combined intelligently with the right ingredients! Garlic and tomatoes add tang and taste to this versatile Indian dal sultani, which is made with a combination of moong dal and toovar dal. Everyday spices along with a generous sprinkle of coriander adds on to its aroma and flavour. The dals are a source of protein which work to protect cell and tissues of the body. Folic acid content of moong dal is an added benefit to this dal. Tomatoes and garlic, on the other hand, lend antioxidants like lycopene and allicin respectively which helps protect our heart. The healthy moong dal sultani is thus a wise pick for not only heart patients, but also for diabetics. The zero oil dal suits a weight loss menu as well. Serve it with Bajra and Cauliflower Roti to make a satiating meal. Tips for dal sultani. 1. If you are serving the dal later, we recommend you to adjust the consistency of dal by adding water while re heating. 2. You can increase the proportion of green chillies according to your spice. 3. You can also add 1 tsp lemon juice in the dal for the tangy flavour. Enjoy sultani dal recipe | Indian dal sultani | healthy moong dal sultani | zero oil dal | with step by step photos.

4.

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green moong dal and carrot pancake recipe | paneer, carrot green moog dal cheela | healthy moong dal pancake | with 32 amazing images. green moong dal and carrot pancake recipe | paneer, carrot green moog dal cheela | healthy moong dal pancake is a delectable snack which is a nourishing alternative to deep-fried options. Learn how to make paneer, carrot green moog dal cheela. To make green moong dal and carrot pancake, soak the green moong dal in enough hot water in a deep bowl for 2 hours. Drain and keep aside. Combine the dal, green chillies and curds in a mixer and blend it till smooth. Transfer the mixture in a deep bowl add the besan, carrot, paneer, asafoetida, baking powder, salt and approx. ¼ cup of water, mix well and keep aside. Heat a non-stick mini uttapa pan and grease with little oil. Pour 1 tbsp of the batter in each uttapa mould and spread it lightly. Cook on both sides, using a little oil till they turn golden brown in colour from both the sides. Repeat steps 5 to 7 to make 14 more mini pancakes in 2 more batches. Serve immediately with green chutney. Mini pancakes are a handy snack, which can be served anytime, whether to kids returning from school or to guests at a party. And, when made with a different batter, such as paneer, carrot green moog dal cheela, it becomes a unique and memorable treat. These green moong dal and carrot pancake are a pretty sight to behold, with a light greenish colour, speckled with flakes of cottage cheese and grated carrot, and they also have a nice and peppy flavour, thanks to the addition of curds to the batter. Cooking them in a mini uttapa pan is an easy way to complete large batches with minimal effort, but in case you don’t have one, you could always pour out small uttapas in a regular tava itself. Diabetics, heart patients and weight watchers can relish these delicious mini healthy moong dal pancake for breakfast or evening snack. The protein from the moong dal and paneer adds enough protein to satiate you as well as nourish the cells of the body. Carrots, on the other hand, provide vitamin A – a nutrient which is necessary for eye and skin health. Tips for green moong dal and carrot pancake. 1. Serve with paneer, carrot green moog dal cheela green chutney. 2. If you don't have a mini uttapa pan then use a non stick tava to make the pancake. 3. Press down with a spatula to see that the pancake cooks evenly. Enjoy green moong dal and carrot pancake recipe | paneer, carrot green moog dal cheela | healthy moong dal pancake | with step by step photos.

5.

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green moong dal handvo recipe | Gujarati moong dal veg handvo | Indian style mixed vegetable and moong dal handvo | green moong dal breakfast recipe | with 34 amazing images. green moong dal handvo recipe | Gujarati moong dal veg handvo | Indian style mixed vegetable and moong dal handvo | green moong dal breakfast recipe is a traditional Gujarati snack which is adored by most not just because of its flavour, but because of its crispy texture. Learn how to make Gujarati moong dal veg handvo. To make green moong dal handvo, combine the drained green moong dal and ½ cup of water in a mixer and blend to a coarse paste. Transfer the mixture into a deep bowl, add the semolina, coriander, besan, green chilli paste, garlic paste, ginger paste, salt and ¼ cup of water and mix well. Just before making the handvo, add the fruit salt and 2 tsp of water evenly over it and mix gently. Heat the oil in a 200 mm. (8”) non-stick pan and add the mustard seeds, sesame seeds, asafoetida, carom seeds, kashmiri red chillies and sauté on a medium flame for 1 minute. Then to make Gujarati moong dal veg handvo, pour the batter over it and spread it evenly. Cover it with a lid and cook on a medium flame for 6 to 8 minutes or till the base turns golden brown in colour and crisp. Lift the handvo gently using 2 large flat spoons and turn it over to the other side. Cover and cook on a medium flame for another 6 to 8 minutes or till it turns golden brown in colour. Cool slightly and cut into equal pieces using a pizza cutter or a knife. Serve immediately with green chutney. Handvo is a traditional Gujarati dish made with different kinds of batters. In this mouth-watering version, we use a batter of green moong dal perked up with mixed veggies. Small amounts of semolina and besan provide the perfect texture to the Indian style mixed vegetable and moong dal handvo while ingredients like green chillies, ginger and coriander along with an aromatic tempering provide its irresistible flavour. Cooked simply in a covered pan, the Gujarati moong dal veg handvo gets a rustic and homely flavour and texture, which you will just love to bite into. Take care when turning over the handvo in the pan, so as not to break it. This green moong dal breakfast recipe is best served with green chutney. You can make this in advance and store it refrigerated to save time on busy mornings. Tips to make green moong dal handvo. 1. You can blend the green moong dal into a coarse paste and keep it ready in advance. 2. You can also add corn if you wish to the batter. 3. You can also make handvo in a small pan. 4. You can also use sweet chutney to eat with handvo. Enjoy green moong dal handvo recipe | Gujarati moong dal veg handvo | Indian style mixed vegetable and moong dal handvo | green moong dal breakfast recipe | with step by step photos.

6.

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green moong dal dhokla recipe | healthy green moong dal dhokla | green moong dal vegetable dhokla | with 35 images. green moong dal dhokla is a healthy Gujarati snack. Learn how to make green moong dal vegetable dhokla. moong dal dhokla, is rich in zinc, folic acid, iron and protein. 4 dhoklas at 44 calories per dhokla make a super protein rich filling snack. Adding veggies to healthy green moong dal dhokla further increases the fibre, folic acid and iron content substantially. Tips for moong dal dhokla. 1. Remember to ensure proper consistency of the batter – if you add too much water while grinding, the Dhokla will neither be firm nor cooked properly. 2. Remember to grease the thali with ghee / oil so demoulding the fibre rich, protein rich, iron rich dhoklas becomes easier. This suavely flavoured green moong dal dhokla, zero-oil, popular Guajarati farsan is great for people who are counting their calories. Devour this any-time snack with healthy green chutney, for that extra zing. Enjoy green moong dal dhokla recipe | healthy green moong dal dhokla | fibre rich, protein rich, iron rich dhoklas | with step by step photos.

7.

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moong dal chilla recipe | stuffed moong dal chilla | mung dal cheelas | with 30 amazing images. Here is a protein-rich Moong Dal Chilla, stuffed with a deliciously flavoured mixture of potatoes and green peas. You will thoroughly enjoy the blend of textures and flavours, which you will experience in every mouthful of this stuffed moong dal chilla. Chilla is north India’s answer to dosas. Chillas are thin, tasty pancakes, which can be made using different ingredients, and with or without fillings placed inside them. Chilla is much loved by Gujaratis, and stuffed moong dal chilla is a popular roadside snack in Mumbai too. Notes on moong dal chilla recipe. 1. For preparing the moong dal chilla, pick and clean the green moong dal. You can also use yellow moong dal or a combination of both. Serve moong dal chilla hot and fresh off the Tava Enjoy how to make moong dal chilla recipe | stuffed moong dal chilla | mung dal cheelas recipe with detailed step by step photos below.

8.

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moong dal waffles recipe | healthy Indian moong dal waffles | eggless dal waffle | Indian savoury waffles | with 53 amazing images. moong dal waffles recipe | healthy Indian moong dal waffles | eggless dal waffle | Indian savoury waffles is a nourishing snack which can also be served as a light dinner with a bowl of healthy soup. Learn how to make healthy Indian moong dal waffles. Simple but elegant touches make this Indian savoury waffles a recipe to cherish! There is nothing uncommon about waffles topped with stir-fried veggies, but when the waffles are given an Indian touch by making them with a methi flavoured moong batter, it becomes a treat with a difference. Not only that, the delectable combination of stir-fried veggies also gets a special, lingering flavour by the addition of nigella seeds. The eggless dal waffle is an apt snack for diabetics and one serving of it is enough to satiate their hunger and give them a nutrient boost. Moong Dal provides folic acid while vegetables contribute ample fibre to this dish, which is so tasty that the whole family will enjoy it. Serve these healthy Indian moong dal waffles as a satiating snack when hunger strikes in the evening. Weight-watchers and heart patients can also benefit from this protein rich snack. Tips for moong dal waffles. 1. Add 1/4 tsp fruit salt. NOTE. First make the stir fried vegetables to put on top of your moong dal waffles. Then go ahead and add fruit salt to batter and make the moong dal waffles. 2. Mix the batter gently as you are adding fruit salt. Then immediately prepare the moong dal waffles. 3. Serve eggless moong dal waffles with green chutney. 4. You can skip adding stir fried vegetables and just have plain moong dal waffles. Enjoy moong dal waffles recipe | healthy Indian moong dal waffles | eggless dal waffle | Indian savoury waffles | with step by step photos.

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