Benefits of Moong Dal: The Ultimate Nutritional Guide

Introduction

If you enjoy Indian cuisine, you've probably experienced the delectable flavours of moong dal, the versatile and delicious green gram. But did you know that this tiny green powerhouse goes beyond its culinary appeal? The abundance of vital nutrients in moong dal has made it a staple ingredient in many households. From managing sugar levels to boosting immunity, moong dal is truly a gift of an ingredient that can contribute to your overall well-being. Let’s explore more and discover why this tiny yet mighty lentil is a great addition to your daily diet.

Understanding Moong Dal: Origin, Flavour & Types

Moong dal, also known as mung bean or green gram, is a versatile legume widely used in Indian cooking. It comes in various forms like whole, split, and flour, each with its own unique flavours and textures. Whole moong dal has an earthy taste and slight chewiness, while split moong dal offers a milder flavour and smoother texture. Moong dal flour is commonly used in baking and as a thickener in gravies.

Benefits of Moong Dal

Packed with a myriad of nourishing components, there is no doubt that moong dal is good for your health. Here are some of the amazing advantages of moong dal that you must know:

1. High in Protein: As a great plant-based source of protein, moong dal is a great option for vegetarians and vegans. Protein is crucial for muscle development, cell growth, and general health.
2. Rich in Fibre: Moong dal helps with digestion and encourages a healthy gut due to its high fibre content. It can help decrease cholesterol, control blood sugar levels, as well as prevent constipation.
3. Low Glycemic Index: Moong dal has a low glycemic index, meaning that sugar is gradually released into the bloodstream. It is suitable for those who have diabetes as it can aid in keeping blood sugar levels stable.
4. Packed with Vitamins and Minerals: Moong dal is a good source of folate, vitamin B6, and vitamin C. Additionally, it contains minerals like iron, potassium, and magnesium, which are essential for several bodily functions.

Nutritional Value of Moong Dal

Let's take a closer look at the composition of nutrients in moong dal. As per the USDA, a 100-gram serving of raw, mature mung beans or moong dal contains:

Nutrient	Amount per 100 g
Calories	347 kcal
Protein	23.9 g
Carbohydrates	62.6 g
Fibre	6.74 mg
Potassium	1250 mg
Magnesium	189 mg

How to Incorporate Moong Dal into Your Diet?

Learning about the amazing moong dal health benefits and its nutrient-dense factors must have piqued your interest in incorporating it into your diet. Here are some simple and delicious ways to include moong dal in your meals:

• The Classic Dal: Split moong dal can be made into a soothing dish by cooking it slowly with a blend of aromatic herbs and spices, including turmeric, cumin, and ginger. Serve it with rice or roti for a filling and nourishing meal. Use the Aashirvaad Organic Moong Dal in your recipe for a nutritious, flavourful dish. This Organic Moong Dal, with its superior quality and purity, ensures that each spoonful is brimming with wholesome goodness. Add it to your grocery list today!
• Fresh & Crunchy Salads: Sprouted moong dal makes for a nutritious and refreshing addition to salads. Soak the moong dal overnight, drain the water, and give it a day or two to sprout. Combine the sprouted dal with finely chopped vegetables, herbs, lemon juice, and a few drops of olive oil, and you'll have yourself a plate of healthy, crunchy salad ready.
• Flavourful Soups & Stews: Include cooked moong dal in your soups and stews to improve their flavour and nutrient value. It gives the meal a hearty, earthy texture in addition to thickening the broth.
• Wholesome Pancakes & Crepes: Create delicious gluten-free pancakes and crepes with moong dal flour, perfect for a hearty breakfast or snack. Combine the ground dal, water, spices, and chopped veggies and cook it on a griddle like a regular pancake and serve with yoghurt or chutney.
• Desserts: Moong dal can also be used for scrumptious sweet delights. A common Indian delicacy called moong dal halwa is prepared by cooking ground moong dal with ghee, sugar, and milk until it thickens and turns rich and creamy.

Try Out: Aashirvaad Organic Moong Dal

How to Sprout Moong Bean?

Materials:

• Whole or Split moong dal
• A container (doable: jar, bowl or sprouter)
• Water
• Cloth

Steps:

1. Rinse the Moong Dal: Washing of the moong dal should be done under running water for effective cleaning.
2. Soak the Moong Dal: After removing all the foreign particles from the dal, place the dal in a bowl and pour clean water and allow it to soak for 6-8 hours or even overnight.
3. Drain and Rinse: After this, the water should be completely drained, and the dal should be rinsed.
4. Create the Sprouting Conditions:
   • Jar or Bowl: Place a cloth in the container. Then add the rinsed moong dal and a piece of cloth on top of the moong dal.
   • Sprouter: If you are using a sprouter, follow the steps mentioned by the manufacturer.
5. Rinse Regularly: You should rinse the moong dal twice or thrice a day. This is to hinder mould growth and to promote proper sprouting.
6. Keep in a Warm, Dark Place: Place the container or sprouter indoors in a warm, and dark place. The temperatures should be not below 65°F and not above 75°F, 18-24 degrees Celsius.
7. Harvest: The time to harvest will be 2-3 days of sprouting. There is usually a root of approximately 2-3 inches with a green leaf.
Tips:
• Pick the right moong dal: A nice whole moong dal will yield long sprouts, while split moong dal will sprout within a shorter time.
• Avoid over-soaking: Be careful about how much water you use to soak the moong dal. Oversoaking can cause the moong dal to rot.
• Rinse thoroughly: We recommend you rinse the moong dal repeatedly and thoroughly to avoid any mould and bacteria growth.
• Spice it up: Consider adding flavours to your sprouted moong with a pinch of salt, lemon juice, or other seasonings.
You can enjoy your freshly sprouted moong dal in salads, smoothies, or as a side dish!

Moong Dal Recipes

Looking for a step-by-step guide to creating moong dal recipes? Here are two quick and delicious moong dal recipes that you must try:
1. Dry Moong Dal
   Yields: 4 servings
   Prep time: 10 minutes
   Cook time: 20-25 minutes
   Ingredients:
   • 1 cup dry moong dal (whole)
   • 1 tablespoon ghee
   • 1 teaspoon cumin seeds
   • 1/2 teaspoon turmeric powder
   • 1/4 teaspoon red chili powder (adjust to taste)
   • Salt to taste
   Instructions
   • Rinse and soak the moong dal in water for two hours at the least. Drain the water.
   • In a pan, heat ghee over medium heat.
   • Add cumin seeds, and fry until a fragrance emerges.
   • Then add turmeric powder, red chilli powder and Salt to this.
   • Put in the soaked moong dal and cook it for 20-25 minutes or until all the water has evaporated and the dal has become soft.
   • Serve with roti or rice. Garnish with chopped cilantro or temper with mustard seeds and curry leaves to take the dish to the next level.
2. Moong Dal Halwa Ingredients:
   • 1 cup yellow moong dal
   • 1/2 cup ghee
   • 1 cup sugar
   • 1/4 cup milk
   • 1/4 teaspoon Cardamom powder
   • A pinch of saffron strands
   Instructions:
   • Clean the moong dal and soak it in water for 4 hours or overnight. Drain the water and keep it aside.
   • Add ghee to a thick-bottomed pan and heat it. Then pour the soaked moong dal into the pan and on low flame, roast it with constant stirring, till it is golden brown in colour and aromatic.
   • Mix in the sugar and cook till the sugar dissolves. Add the milk and keep on cooking and stirring now and then till the mixture becomes thick.
   • Mix the cardamom powder and saffron into the preparation. Let it cook for a couple of minutes.
   • Transfer the halwa into a serving bowl and serve it hot. You may sprinkle some chopped nuts or dried fruits on top if you wish too.

Conclusion

A culinary treasure that has long been a staple of Indian cuisine, moong dal is unquestionably a valuable addition to your diet. From healthful salads to sweet cheat meals, Moong dal’s benefits can be reaped in many different ways. So, make the most of this tiny bean and relish its flavours and advantages. Get creative in the kitchen, experiment with different recipes, and enjoy the goodness of moong dal with your loved ones. No matter whether you want to shop for Aashirvaad Turmeric, Aashirvaad Ghee or any other kitchen staple, the ITC online store is your ultimate destination to shop for home essentials at the best price ever.
Try Out: Aashirvaad Turmeric and Aashirvaad Ghee


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FAQ

1. Can moong dal be beneficial for pregnant women?

   Yes, moong dal can be beneficial for pregnant women as it is a rich source of protein, fibre, and other essential nutrients.

2. Is moong dal beneficial for individuals with diabetes?

   Yes, moong dal’s benefits include a low glycemic index, which can help control blood sugar levels and thus be beneficial for those with diabetes.

3. Can moong dal help with weight loss?

   Yes, moong dal can aid in weight management. This is because of its low calorie, high protein and fibre content. Consuming moong dal can help you feel satiated for longer and thereby help you achieve your weight goal.