Protein Rich Diet with Moong Dal/Green Gram

Mung dal is known as green gram in English. The mung bean is mainly cultivated in East Asia, Southeast Asia, and the Indian Subcontinent. It is used as an ingredient in salty, spicy, tangy, and sweet dishes.

Types of Moong dal:

• Whole green gram

• Split green gram

• Washed split yellow gram

Nutrient Information

Moong dal is full of nutrients like potassium, magnesium, iron, copper, fibre, vitamins, and high proteins. Moong dal is particularly rich in dietary fibre. Do you know moong dal is one of the best pulses for weight loss?

Nutrient details per 100 grams:

• Calories: 347

• Total Fat: 1.2 g

• Cholesterol: 0 mg

• Sodium: 15 mg

• Potassium: 1246 mg

• Carbohydrate: 63 g

• Dietary fibre: 16 g

• Sugar: 7 g

• Protein: 24 g

Besidesthe above, Moong dal is rich in vitamin, calcium, magnesium, and Iron.

Best Sowing time

The best time for summer moong cultivation is from March to April. Keep row spacing of 30 cm and plant to plant spacing of 10 cm for Kharif sowing.

Advantages of Moong Dal

• Reduces Chronic Disease Risk: Moong dal contains high antioxidants, including phenolic acids, caffeic acid, cinnamic acid, flavonoids, and more.Antioxidants neutralize harmful molecules known as free radicals that link to cancer prevention in lungs and the stomach. Do you know sprout moong beans may contain six times more antioxidants than regular moong beans? Amazing, isn’t it?

• Controls heat stroke: Mung beans haveanti-inflammatory properties that help protect against heat stroke, high body temperatures, thirst, and more.In many Asian countries, Moong dal soup is served and consumed on hot summer days.

• Reduces Blood Pressure: High blood pressure is a common and dangerous health problem as it puts you at risk of heart disease, the leading cause of death in the world.Moong dal is a good source of potassium, magnesium, and fibre that lowers the risk of high blood pressure. Try some super quick dal recipes and include this dal in your daily diet.

• Improves Digestion Issues: Moong beans contain soluble fibre and resistant starch, which can promote digestive health. The carbohydrates in moong dal also help in fart and gas problems.

• Reduces Heart Disease risk: High cholesterol, LDL cholesterol can raise your risk of heart disease. Research shows that moong dal has properties that lower LDL cholesterol.

• Controls diabetes: Moong beans are rich in fibre and protein and contain antioxidants that may lower blood sugar levels and help insulin work more effectively.

• Promotes weight loss: Moong beans are high in protein and fibre that help curb hunger by lowering hunger hormones, such as ghrelin, and raising fullness hormones.

• Good in pregnancy: Moong beans are high in folate, iron, and protein - all the contents that the body require during pregnancy. Avoid raw moong bean sprouts during pregnancy as they may contain harmful bacteria.

You can add moong dal to your daily diet by various recipes like moong dal cheela, halwa, plain dal, tadka dal, sprouts, cookies, and much more. Because of its high nutrients, IIT Delhi students developed a Vegetarian egg from Moong dal in 2019. Indeed, we should take a balanced diet in our daily routine to keep us healthy.