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 Moong Dal benefits ( Green Moong Dal)

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

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.
  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.
  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.
  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.
  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.
  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.
  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.
  1. Moong dal Benefits to build our Bones: Being rich in Phosphorus it works with Calcium to build our bones.
  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.


Nutrition Information for Moong Dal       

Nutritional Information for 1 Cup of Moong Dal

One cup of cooked Moong dal is 176 grams and comes from 87 grams raw Moong dal

RDA stands for Recommended Daily Allowance.


302 Calories

21.31 grams of Protein

52.11 grams of Carbs

1.04 grams of Fat


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

352 mg of Phosphorus (P) = 58.66% of RDA (about 600 mg)

0.40 mg of Vitamin B1, Thiamine = 33.33% of RDA (about 1.2 to 1.5 mg)

106 mg of Magnesium (Mg) = 30.28% of RDA (about 350 mg)

7.13 grams of Fibre = 28.52% of RDA (about 25 grams)

2.43 mg of Zinc (Zn) = 24.30% of RDA (about 10 to 12 mg)

1000.50 mg of Potassium (K) = 21.28% of RDA (about 4,700 mg)

2.08 mg of Vitamin B3, Niacin = 17.33% of RDA (about 12 mg)

0.18 mg of Vitamin B2, Riboflavin = 16.36% of RDA (about 1.1 mg)

3.39 mg of Iron (Fe) = 16.14% of RDA (about 21 mg)

65.25 mg of Calcium (Ca) = 10.875% of RDA (about 600 mg)

23.66 mg of Sodium (Na) = 1.24% of RDA (about 1902 mg)

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

Moong Dal Benefits

Simple though it is to prepare, there is an exotic feel to this Green Moong Dal and Spring Onion 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 paratha 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.
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. Here, 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. Relish this mouth-watering Green Moong Dal and Vegetable Idli right off the steamer, with sizzling hot Sambhar .
Even commonly consumed dals rock when combined intelligently with the right ingredients! Garlic and tomatoes add tang and taste to this versatile dal, which goes well with rice as well as with phulkas. Folic acid content of moong dal is an added benefit to this dal. Serve with Bajra and Cauliflower Roti , Carrot Pickle and rice .
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 this one made of moong dal and curds, it becomes a unique and memorable treat. These Green Moong Dal and Carrot Mini Pancakes 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. These delicious mini pancakes also make a good recipe to serve for Breakfast .
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 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 Green Moong Dal 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.
Moong Dal Dhokla, is rich in zinc, folic acid, iron and protein. Adding veggies further increases the fibre, folic acid and iron content substantially. This suavely flavoured, 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.
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 it is a popular roadside snack in Mumbai too. 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. Serve it hot, fresh off the Tava
Simple but elegant touches make this 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 Moong Dal Waffles with Stir-Fried Vegetables 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 with a glass of Pineapple Celery Juice for a satiating and soothing combo.