Moong Dal
Also known as gram, moong dal is packed with protein and low on carbs. It is one of the most recommended vegetarian superfoods, which completes the Indian diet.Moong Dal is known to be extremely light and easily digest. It is one of the healthiest options as compared to other dals. Also, it is low in carbs and rich in protein. Moong dal comes in two varieties which differ in their colors: yellow and green.
Yellow moong dal is skinned, split, flat and obviously yellow in color. It is easy to cook and does not need too much soaking. There are many dishes that can be made using yellow dal but the most common delicacy is the fried salted yellow moong dal. Whatever may be the dish, its nutrient profile is valuable for our health.
What are the benefits of yellow moong dal for our body?
Yellow moong dal provides nourishment to the smallest cell of our body as well as other organs. Adding moong dal to your daily diet gives health benefits along with high nutrient content. Given are the major reasons of taking moong dal in your diet:
- Improves Heart Health – Since yellow dal is rich in potassium and iron so it helps lower blood pressure and protects against muscle cramping. If one is suffering from irregular heartbeat, moong dal can also protect the body against it. Easy-to-digest in nature, this delicious dal helps people suffering from hypertension.
- Improves Digestive Health –Moong dal produces a fatty acid called butyrate in the gut which helps maintain the intestinal walls. Having anti-inflammatory properties, moong dal preventsaccumulation of gas and is known to be easy for digestion.
- Reduces Chronic Disease Risk – Moong dal contains healthy antioxidants including phenolic acids, flavonoids, caffeic acid, cinnamic acid and others. These antioxidants neutralize harmful molecules, free radicals that can interact with cellular components and wreak havoc. In turn, it leads to chronic inflammation, heart disease, cancers and other diseases. Sprouted moong beans arerichin antioxidants and may contain more antioxidants than any other vegetarian source.
- Aids Weight Loss – Moong dal enhancesthe cholecystokinin hormone and improves your metabolism rate. In this way, moong dal contributes to weight control.
- Prevents Diabetes –This delicious dal has a low glycemic index whichhelps bring down the insulin, blood glucose and fat levels in the body. Also, it keeps blood sugar levels and diabetes under control.
- Boosts Blood Circulation – Moong dal is known to be rich in protein and helps in the proper production of red blood cells. It prevents anemia and improves the overall blood circulation in the body.
- Boosts Skin Collagen –Moong dal is packed with nutrients like zinc, iron, and protein;which maintains the elasticity of your skin and keeps it moist, wrinkle free and absolutely rejuvenating.
- SupportsHealthy Pregnancy –Moong dal contains high folate quantity and it is advised women to take this superfoodduring pregnancy as folate is essential for the optimal growth and development of a child.
- Reduces Blood Pressure – Moong beans are highly recommended to lower blood pressure. Being a good source of potassium, iron, magnesium and fiber; moong dal decreases enzymes that naturally raise blood pressure.
- Rich in Nutrients- Moong dal is a nutrient-rich food and packed with minerals like potassium, iron, magnesium and copper. Also, it contains fiber, folate and vitamin B6. It helps your body break carbohydrates down to glucose and produces usable energy. Comprising folic acid, moong dal helps maintain healthy brain function and in the production of DNA. Since it is rich in dietary fiber, moong dal is known to reduce blood cholesterol levels and risk of overeating.The high protein content present in moong dal contributes building and repairing tissues, bones,muscles, cartilage, blood and skin.
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Nutritional Value of Moong Dal –
Whether it is green moong dal or yellow moong dal, the nutritional values of both may vary slightly. Let’s have a lookat the yellow moong dal nutrition facts:
- Calories – 347
- Fat – 1.2
- Protein – 24.5
- Fiber – 8.2
- Carbs – 59.9
Let’s have a look at the green moong dal nutrition facts:
- Calories – 347
- Fat – 0.61
- Protein – 25.73
- Fiber – 18.06
- Carbs – 59.74
Moong Dal Recipes
Try the given incredibly delicious recipes which are as follows:
1. Moong Dal Soup
Ingredients:
- Moong dal – 100 g
- Onions
- Oil – 1 tsp
- Salt – 1 tsp
Preparation:
- Add 500ml of water to boil the moong dal in a cooker on medium flame.
- Heat oil and add sliced onions, mustard and chilies. Afterwards, add the cooked dalwith salt. Boil it for a few minutes and then serve hot.
2. Moong Dal Halwa
Ingredients:
- Yellow moong dal – 1 cup
- Grated Jaggery – 1/2 cup
- Low-fat milk – 2 cups
- Cow’s ghee – 2 tbsp
- Almond slivers – 1 tbsp
- Cardamom powder – 1/2 tbsp
Preparation:
- Soak yellow moong dal in water for approx. 10-15 minutes and then drain out water from the container.
- Roast dal in a non-stick fry pan till it turns light brown.
- Cool it and then grind it into a fine powder.
- Heat dal powder in ghee. Afterwards, fry the almond till it turns light brown. Keep the mixture aside.
- Add low-fat milk to the dal mixture and stir well in order to avoid lump formation.
- Add the grated jaggery to the mixture and keep stirring it for 4-5 minutes.
- At last, add cardamom powder to the above mixture and serve it hot.
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3. Moong Dal Chila
Ingredients:
- Moong dal (green, soaked in water for an hour) – 250 g
- Green chilies – 4-5 pieces
- Hing (asafoetida) – ¼ tsp
- Haldi (turmeric powder) – 1 tsp
- Onion (finely chopped) – 1
- Tomato(finely chopped) – 1
- Oil
- Salt to taste
Preparation:
- Wash the soaked moong dal and drain the excess water.
- Make a smooth paste ofmoong dal, green chilies, salt, haldi and hing in a grinder. Add a little water if required.
- Pour the batter into a container and adjust the taste by checking the seasoning.
- Place a tawa on the stove and switch on the burner. Use a tablespoon of oil and let it heat.
- Wipe the tawa with a towel and then sprinkle some water.
- Again pour a tablespoon of oil on the tawa and heat it.
- Afterwards, pour two big spoonful of batter on the tawa and spread it evenly.
- After cooking on one side, apply a little oil on the surface and then carefully flip it to the other side. Add chopped onions, green chilies, tomatoes and green coriander at the center of chila and fold in half.
- Take it out on a plate and now you are ready to taste this delicious moong dal recipe with green chutney.
- Follow the procedure for making more chilas.
Is moong dal rich in protein?
Moong dal is very high on protein and low in fat content. It is considered to be one of the best plant-based sources of protein which can also cure against several diseases.
Is Moongdal Anti-Inflammatory?
Moong dal has many anti-inflammatory and antimicrobial properties that help in fighting harmful bacteria and viruses. The fibre present in moong dal helps in promoting healthy bacteria in the bowel thus boosting the immune system.
Is Moong dal better than toor dal?
Yes, Moong Dal is better than Toor Dal due to a subtle mild flavor and many beneficial and effective properties. Also, it does not overpower the taste and flavor of the preparation.
Is Yellow Moong Dal Beneficial For Heart Diseases?
Moong dal is highly rich in essential nutrients and antioxidants,which also offers a magnitude of health benefits. Whether it is about improving heart health, regulating blood pressure,stimulating digestion and promoting weight loss; it is suggested to prefer taking moong dal in your meal.
Does Yellow Moong Dal Cause Gas?
Yes, yellow moong dal causes gas as its beans contain a lot of raffinose, a complex sugar which is hard to digest. If you want to reduce gas while making yellow moong dal but soaking the beans overnight and then cooking it, makes it easy to suppress bloating gas.
What are the side effects of moong dal?
If not properly cleaned, green moong dal can have a high risk of bacterial growth causing abdominal cramping and issues in pregnant women. People who are sensitive to certain beans might feel the following side-effects of moong dal:
- Shortness of breath
- Nausea
- Itching
- Vomiting
- Diarrhea
