Dal is a cornerstone of Indian cuisine, deeply embedded in the culinary traditions and daily meals across the country. Dal holds a special place in Indian culture, symbolizing comfort and sustenance. The phrase “sharing dal-roti” is a metaphor for hospitality and bonding. It’s a common sight in Indian households, enjoyed by people from all walks of life.
A portion is bursting with protein, vitamin C, and fibre, all while delivering that delightful earthy taste and delicious aroma.
Moong dal, or split green gram, is a versatile and nutrient-rich Indian lentil that has been a staple in Indian kitchens for generations. Known for its mild taste and impressive health profile, moong dal is a valuable ingredient for anyone aiming to enhance their diet with natural proteins, essential nutrients, and a range of health benefits.
Nutritive value in Moong Dal [per 100gm]
Calories: 347 kcal
Protein: 24 grams
Carbohydrates in Moong Dal [63 grams]
Dietary Fiber: 16 grams
Sugars: 1 gram
Fat in Moong Dal [1.2 grams]
Saturated Fat: 0.3 grams
Vitamin A: 114 IU
Vitamin C: 7 mg
Folate: 625 mcg (high in folic acid, essential for cell health and preventing anemia)
Iron: 6.7 mg (supports hemoglobin and oxygen transport)
Magnesium: 127 mg (important for muscle and nerve function)
Potassium: 1,246 mg (aids in blood pressure regulation)
Calcium: 124 mg (supports bone health)
Phosphorus: 326 mg
Supports Heart Health: Research published in the Journal of Clinical Hypertension indicates that increased potassium intake can help lower blood pressure and reduce the risk of cardiovascular disease. Chronic inflammation and oxidative damage are linked to the development of heart disease. A study in the Journal of Agricultural and Food Chemistry found that antioxidants in legumes, including mung dal, can help protect against cardiovascular diseases.
Weight Management With Moong Dal
The high protein and fiber content in mung dal pulses contributes to increased feelings of fullness. A study published in Appetite highlighted that meals high in protein and fiber lead to reduced hunger and overall calorie intake. Including moong dal lentils in meals can lower cravings and promote healthier eating patterns. Beyond its gastronomic pleasures, this dal aids in cleansing the intestines and boosting immunity, all while supporting weight loss without causing weakness – it’s a true energy booster and when well-cooked its flavors are sure to be a hit with the whole family.
Blood Sugar Control with Moong Dal
The fiber and protein content in chilka moong dal helps regulate blood sugar levels and reduce the risks of type 2 diabetes, a leading cause of heart disease. According to Diabetes Care, a study concludes that adequate intake of legumes helps diabetic patients regulate their blood sugar levels and prevents cardiovascular complications.
Reducing Inflammation and Oxidative Stress with Moong Dal
This split yellow gram is rich in antioxidants, which help neutralize harmful free radicals in the body, thus minimizing oxidative damage. The presence of essential vitamins, minerals, and polyphenols in dhuli moong dal contributes significantly to its anti-inflammatory properties.
Regular consumption of dhuli mung dal can support overall health by promoting heart health, enhancing digestive wellness, and improving metabolic function. Incorporating any moong dal chilka or dhuli, into your diet, can be an effective strategy for anyone looking to manage inflammation and protect against oxidative stress. Emphasizing the health benefits of mung dal, particularly in the context of a balanced diet, can lead to improved well-being and vitality.
Easy Ways to Include Moong Dal in Your Diet
Ingredients: 1 cup moong dal, 1 small tomato, 1 small onion, garlic, cumin seeds, turmeric, red chili powder, salt, fresh coriander.
Instructions: Rinse and cook mung dal with turmeric and salt until soft. In a pan, heat oil, and add cumin seeds, chopped garlic, onion, and tomato. Sauté until golden.
Pour the tempering over the dal, add chili powder, garnish with coriander, and serve with rice or roti.
Ingredients: 1 cup soaked moong dal, ginger, green chilies, salt, cumin seeds, chopped coriander.
Instructions: Choose Moong dal atta or blend soaked mung dal dhuli with ginger, chilies, and water into a smooth batter. Add salt, cumin seeds, and coriander. Pour batter onto a hot pan, spread thinly, and cook until golden on both sides. Serve with chutney or yogurt.
Ingredients: 1/2 cup moong dal, 1/2 cup rice, cumin seeds, turmeric, ginger, veggies (carrots, peas, potatoes), salt.
Instructions: Rinse chilka moong dal and rozana rice together. In a pressure cooker, add a little oil, cumin, and ginger, and sauté veggies. Add dal, rice, turmeric, salt, and water. Pressure cook for 2-3 whistles then serve with ghee and pickle.
Ingredients: 1 cup sprouted or cooked sabut moong dal, chopped onion, cucumber, tomato, coriander, lemon juice, salt, pepper, chaat masala.
Instructions: Combine cooked or sprouted whole moong dal with chopped veggies. Season with salt, pepper, chaat masala, and lemon juice. Mix well and serve as a healthy, refreshing snack or side dish.
Ingredients: 1 cup daliya, 1 cup cooked or sprouted whole mung dal, veggies, fresh coriander leaves[chopped], 1 tablespoon lemon juice, salt, pepper, chaat masala.
Instructions: In a pot, add daliya and water (2-3 cups). Bring to a boil, then reduce heat and simmer until the daliya is soft and cooked (about 15-20 minutes). Drain excess water if necessary and let it cool. In a large mixing bowl, combine the cooked daliya with cooked or sprouted moong dal, chopped onion, cucumber, tomato, and coriander.
Add lemon juice, salt, pepper, and chaat masala to the mixture and toss everything together until evenly combined.
Premium Moong dal is truly a nutrient powerhouse, providing a wealth of health benefits while being versatile and easy to incorporate into various dishes. Whether you enjoy it in traditional recipes or innovative salads and snacks, adding mung lentils to your diet can lead to improved health, enhanced vitality, and delicious meals.
All this information and these nutritional facts are brought to you by Aap Ka Bazar®, a monthly grocery app, website, and store(s) in Delhi and NCR, to help you embrace this humble yet powerful ingredient and make it a regular part of your culinary repertoire for a healthier lifestyle! #yahasabmilega
