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Moong Dal: Health Advantages, Nutrition, and Recipes

Moong Dal, also known as green gram or mung bean, is a popular legume in Indian cuisine and is gaining recognition worldwide for its numerous health advantages, rich nutrition profile, and versatility in cooking. In this article, we will explore the health benefits of moong dal, its nutritional content, and provide a few delicious recipes to incorporate it into your diet.

Health Advantages:

  1. High in Protein: Moong dal is an excellent source of plant-based protein, making it a valuable addition to vegetarian and vegan diets. A 100g serving of cooked moong dal provides approximately 7-9 grams of protein.

  2. Rich in Fiber: Moong dal is a good source of dietary fiber, which aids in digestion, promotes a feeling of fullness, and helps regulate blood sugar levels.

  3. Low in Fat: Moong dal is low in fat and contains no saturated fat, making it a heart-healthy option.

  4. Antioxidant Properties: Moong dal is loaded with antioxidants, such as catechin, quercetin, and various phenolic compounds, which help protect cells from oxidative damage and reduce the risk of chronic diseases.

  5. Rich in Vitamins and Minerals: It is a good source of essential vitamins and minerals, including folate, manganese, magnesium, potassium, and B vitamins. Folate is particularly important during pregnancy for fetal development.

  6. Weight Management: Due to its high protein and fiber content, moong dal can help with weight management by promoting satiety and reducing overall calorie intake.

Nutrition Profile (per 100g, cooked):

  • Calories: 105
  • Protein: 7g
  • Carbohydrates: 19g
  • Dietary Fiber: 4g
  • Fat: 0.4g
  • Vitamins: Folate, B vitamins
  • Minerals: Manganese, magnesium, potassium, iron
  • Antioxidants: Catechins, quercetin


  1. Moong Dal Soup:

    • Ingredients: Moong dal, onions, tomatoes, ginger, garlic, turmeric, cumin seeds, vegetable broth, salt, and pepper.
    • Instructions: Sauté onions, garlic, and ginger in a pot. Add washed moong dal, tomatoes, and spices. Cook until soft, then blend until smooth. Serve hot as a nutritious soup.
  2. Moong Dal Khichdi:

    • Ingredients: Moong dal, rice, ghee, cumin seeds, turmeric, salt, and vegetables (optional).
    • Instructions: Cook moong dal and rice together with water, turmeric, and salt. In a separate pan, heat ghee and add cumin seeds. Add vegetables and sauté, then mix with the cooked dal and rice. Serve hot with yogurt or pickle.
  3. Moong Dal Salad:

    • Ingredients: Cooked moong dal, diced cucumbers, tomatoes, onions, lime juice, chopped cilantro, salt, and pepper.
    • Instructions: Toss all ingredients together and chill before serving. This refreshing salad is rich in protein and perfect for a light, healthy meal.

In conclusion, moong dal offers an array of health benefits, including high protein content, fiber, and essential nutrients. Its versatility in cooking makes it a valuable addition to various dishes, from soups to salads to traditional Indian recipes. Incorporating moong dal into your diet can contribute to a balanced and nutritious eating plan, promoting overall well-being.


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