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Moong Dal Recipe: Nutritional Facts and Health Benefits of Mung Dal

Moong Dal

Mung beans are called Moong Dal in India. Mung beans additionally know green gram or moong. In Indian Cuisine, both the whole lentils and the split ones are utilized. The whole mung beans have a green colour and when they are husks are removed, you see the yellow colour of the beans.

1. Types of Moong Dal

Moong dal, also called as green gram, is a protein-packed vegan superfood that comes with unique nutritional advantages. Moong dal comes in two types – green moong dal (split with skin) and yellow moong dal. Though they are almost the equivalent, the nutritional values marginally differ.

Comparison of yellow and green moong dal nutrition facts

Nutritions Green Moong Dal Yellow Moong Dal
Calories 347 348
Fat 0.61 1.2
Protein 25.73 24.5
Fibre 18.06 8.2
Carbs 59.74 59.9

2. Health Benefits of Moong Dal

Add on moong dal to your day by day diet can have a range of health benefits, thanks mainly to their top nutrient content. Here is some cause for you to include these split pulses in your diet:

green moong dal

a. Promotes Weight Loss

It helps boost the working of the cholecystokinin hormone. This makes the body feel full after consume and improves your metabolism rate as well. Thus, it has contributed to managing weight.

b. Improves Heart Health

This yellow dal is well off in potassium and iron. The former assists lower blood pressure and secures against muscle squeezing. It also helps safeguard the body against an asymmetrical heartbeat. Its light and easy-to-digest nature make it an incredible food for those suffering from hypertension.

c. Helps to Prevent Diabetes

It has a low glycemic index. It helps cuts down the insulin, blood glucose and fat levels in the body. In turn, this helps retain blood sugar levels under control and diabetes under control.

d. Improves Digestive Health

The consumption of moong dal helps produce an unsaturated acid called butyrate in the gut. These assists maintain the health of the intestinal walls. The dal has anti-inflammatory properties that stop and accumulation of gas. In inclusion to that, it has also been proven to be easy to digest, making it suitable for digestion as well.

e. Boosts Blood Circulation

Iron helps in the correct production of red platelets. This, in turn, stops anaemia and improves the overall blood flow in the body.

red platelets

f. Anti-fungal, Anti-bacterial and Anti-cancer

Green Moong contains Vitamin B-1, Vitamin C and Vitamin B-6 (pyridoxine). Regular utilization of diets plentiful in Vitamin-B6 assists you in developing resistance against contagious agents that cause diseases. According to Ancient Chinese medicine, it also contains anti-cancer properties.

3. Moong Dal and Red Lentils Recipe

This dish relies on two types of pulses, the yellow moon dal and regular red lentils. You could substitute all red lentils for this, and it would still be very acceptable: the real secret is in the sweet-smelling topping, a pile of browned onions, chiles, and spices, bathed in screaming boiling ghee and poured over the top of the dish. Once you mix them in, they perfume the deferential lentil like you wouldn’t believe.


  • 1 cup moong dal
  • 1 cup split red lentils (masoor dal)
  • 5 cups of water
  • 1/2 teaspoon ground turmeric
  • 1 1/2 teaspoons sea salt
  • 4 tablespoons ghee, clarified butter
  • Lavish squeeze asafetida
  • 1 teaspoon whole cumin seeds
  • 3-5 dried red chiles
  • 1 small onion, diced into thin rings
  • Cooked white rice, for serving


Combine the two lentils in a bowl and cover with few changes of cold water. Drain well and move to a heavy-bottomed pot. Add on water and turmeric and bring to heat over high heat; reduce to simmer, cover freely to prevent boiling over, and cook 40-50 minutes until lentils are tender, occasionally stirring—season with salt.

Meanwhile, hotness the ghee or oil in a little saute pan over medium heat until shimmering. Add asafetida and cumin seeds and permit cumin seeds to sizzle for small seconds, then add chiles and cook until beginning to darken, just a one or two seconds.

Add onion and prepare until brown and beginning to crisp, turning the heat down if necessary to stop burning. Transfer onion blend to lentils and cover pot, allowing to rest for a couple of minutes to trap the aromas. Serve with cooked white rice.

4. Moong Dal Halwa

Moong Dal Halwa is a well known Indian dessert, mainly made during winter months. It’s produced using moong dal (a lentil) and flavoured with ghee, saffron and cardamom. Decadent and delicious!

Moong Dal Halwa


  • 1/2 cup moong dal [120 grams] also known as break moong bean lentil
  • 1/2 cup ghee also known as illuminate butter
  • 1/2 cup sugar [add 1-2 tablespoons more for amiability
  • 2 cups + 2 tablespoons milk
  • S squeeze of saffron strands
  • 4-5 green cardamom seeds take out and crushed using glue and pestle
  • Sliced nuts to garnish [I used cut up almonds, pistachios and cashews]
  • 3 tablespoons water to grind the dal
  • Chandi ka dark also know as edible silver leaves [optional, for garnish]


Wash and soak the moong dal overnight. Drain the water and set aside. If you can’t absorb the dal overnight, soak for at least 4 hours. Utilizing your juicer grind the dal using very some water. I used all over 3 tablespoons, start with 1 tablespoon and add on more as needed to grind.

Meanwhile heat ghee in a pan on moderate heat. Once the ghee is hot, add the mill dal to the pan. Now comes the fun part – exercise! Continue mixing and cooking the halwa on low heat. Continue mashing with a spatula so that there aren’t any lumps.

For now, heat 2 cups + 2 tablespoons of milk. Once the milk is heat, take out 2 tablespoons from it in a bowl and add on saffron strands to it. Set aside. You have to prepare on low flame till raw smell goes away and colour changes apiece. This will take all over 20 minutes, and at 20 minutes you will also observation ghee overflowing out of the sides.

Roast Moong Dal:

Once the dal is the grill, add the 2 cups warm milk to it. Cook for 3-4 minutes, mixing always. Now add the Sucrose, soaked saffron milk, crushed cardamom and chopped nuts (if utilizing).

Cook on low heat, continue stirring now and then. First, it will be all liquidy as the sugar dissolves. Keep stirring till halwa leaves edges of the pan, around 15-20 minutes.

Remove heat from the pan, transfer halwa to a serving bowl, garnish with some nuts and serve right away!

5. Moong Dal Dosa Recipe


  • 1 cup moong dal
  • 2 tbsp chana dal
  • Water as required, to soak
  • 1 tbsp rice flour
  • Salt to taste

Other Ingredients:

  • 7 tsp oil, for roasting 7 dosa
  • Half onion, finely chopped
  • 1-inch ginger, finely chopped
  • 1 green chilli, finely chopped

Moong Dal Dosa


Initially, in a large mixing bowl soak moong dal and chana dal for at least 4 – 8 hours. Further, drain off the water and mix to smooth batter. Add water whenever required. Transfer to a large bowl. Add rice flour to get the additional crispiness.

Also, add salt to taste. Mix the batter well and get to a dosa batter consistency. Add water if needed. Further, flow a ladleful of the batter on a boiling griddle. Spread it in a round movement thin circle. Additionally smear a little finely chopped onions, jeera, ginger – chilli and oil over the dosa.

Press lightly, so that the onions stick to dosa. If the dosa is not prepared from the top, flip and cook two sides of dosa. Now mark triangle over dosa to turn up in a triangle shape. Gradually separate the dosa from ends.

And turn up to triangle or shape of your choice. at last, serve dosa with hot Uppitu, ginger sauces or coconut

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