Green gram is also known as mung bean or moong is a leguminous plant species belonging to the Fabaceae family with scientific name Vigna radiata. This small, oval-shaped green bean is widely used in Indian cuisines and no meal is complete without the addition of dals, be it with rice or roti’s it makes the meal wholesome. Also Read Moong Dal: These 5 Incredible Health Reasons Will Make You Add Green Gram To Your Daily Diet
Green gram dal is touted as superfoods as it is one of the richest sources of plant-based protein in the world. It is available as a whole, split and de-husked (yellow) and used in making both sweet and savoury dishes. Green gram dal is cultivated since ancient times and India is the largest producer of this legume. It is also widely grown in Southeast Asia, Indian subcontinent and East Asia. Green gram dal is one of the widely used dal for its indispensable medicinal and culinary purposes.
Green gram dal is also known by several vernacular names such as pachai payaru in Tamil, cherupayar in Malayalam, pesara parupu in Telugu, hesaru kaalu in Kannada and moong dal in Hindi.
This versatile legume with a mild sweet taste melds well with other ingredients while retaining its wholesomeness. It also serves as a comforting food for those recuperating from any illness, as it is one of the legumes that are easily digestible.
Green gram dal is an annual vine which bears yellow flowers and brown pods. Being a short duration crop, it fits well in crop rotations and grows in a hot and warm climate and in any adverse climatic conditions. Post-harvest the pods are uprooted from the ground level and used as fed to the cattle.
Difference Between Whole Green Gram And Split Green Gram
Green gram is available in different forms including whole, split, dehusked (yellow) and ground. Split green moong dal is a dal that has been split but not skinned, as the husk is not only completely removed but also retains the pale green colour. The process of splitting is done in a mill.
Yellow moong dal refers to green beans that have been skinned and split which makes it flat, yellow and fast cooking.
Mung bean powder is obtained by dehulling, cooking and pulverizing the beans to a dry paste. It can be used as split, whole or ground, while whole green gram dal is occasionally used in Indian cooking, split yellow moong dal is commonly used, as it is a quick-cooking dal. Unlike other beans split yellow moong dal does not need prior soaking and offers umpteen health benefits, owing to its dense nutrient profile. Also Read: 5 Dals That Must Be Part Of Your Daily Diet
Green Gram Nutrition Facts
Mung bean is one of the richest plant-based sources of protein and a serving of this dal offer you with 211 calories and 14.2 grams of proteins. It is imbued with essential amino acids including phenylalanine, leucine, isoleucine, valine, lysine and arginine. Essential amino acids are not produced in the body, hence should be supplemented through diet. Green gram dal hep you meet daily protein needs without increasing fat intake.
As per the Journal of Food Science and Nutrition, this legume abounds iron, folate, carotenoids and other bioactive compounds that enhance optimal health. Besides these, a serving of green gram dal has 15.5 grams of dietary fibre, which meets 70% of the daily recommendation. Adding green gram dal in the diet adds bulk, lowers the symptoms of constipation, diverticulosis, reduce the cholesterol levels and the risk of developing heart disease. Furthermore, it also contains profuse amounts of essential nutrients like manganese, magnesium, potassium, copper, phosphorus, zinc and vitamins B1, B2, B3, B5 and B6.
Whole mung beans are taken as sprouts and it is observed that sprouting changes the nutritional composition. Sprouted green beans are low on calories, contains notable amounts of amino acids and antioxidants than normal ones. It is endowed with a rich array of antioxidants like phenolic acid, flavonoids, caffeic acid and cinnamic acid. Moreover, sprouting green bean reduces the levels of phytic acid, which is an antinutrient that lowers the absorption of minerals like zinc, magnesium and calcium.
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Calories - 212
Fat - 0.8 grams
Protein - 14.2 grams
Carbs - 38.7 grams
Fibre - 15.4 grams
Folate (B9) - 80% of the Reference Daily Intake (RDI)
Manganese - 30% of the RDI
Magnesium - 24% of the RDI
Vitamin B1 - 22% of the RDI
Phosphorus - 20% of the RDI
Iron - 16% of the RDI
Copper - 16% of the RDI
Potassium - 15% of the RDI
Zinc - 11% of the RDI
* Source As Per USDA
Green Gram Dal Health Benefits
Lowers Risk Of Inflammation
Green gram dal is bestowed with a powerhouse of antioxidants including phenolic acids, flavonoids, caffeic acid and cinnamic acid. These antioxidants support to counteract the harmful effects of free radicals and fight oxidative damage of cells. High amounts of free radicals in the system interact with cell components and take a toll on health which increases the risk of chronic inflammation, heart disease and cancers.
Improves Women Health
Green gram dal is packed with vast reserves of thiamine, riboflavin, folate and B complex vitamins that are valuable for women health. The richness of folate lowers the risk of neural tube defects, autism, stroke and heart disease. While thiamine plays a crucial role in growth and development and other water-soluble vitamins lowers the risk of metabolic problems that may affect the placenta and foetus during pregnancy.
Green gram dal also contains a copious amount of riboflavin which is vital for pregnant women. As per the National Institutes of Health, preeclampsia and birth defects are more prevalent among women with riboflavin deficiency. Apart from these, green gram dal is also a great source of calcium which facilitates to fortify the bones and muscles and lowers the risk of osteoporosis in women.
Promotes Heart Health
Ample amounts of dietary fibre and potent antioxidants in green gram dal exhibits hypolipidemic effects and lowers the levels of LDL cholesterol (bad cholesterol), total cholesterol and triglycerides and optimises heart health. Studies also reveal that legumes avert liver damage and reduce fat accumulation in the liver while also clearing out cholesterol. Addition of green gram dal is a healthy way to augment heart health and prevent obesity, dyslipidaemia, hypertension, inflammation and oxidative damage all of which elevates the risk of cardiovascular disease.
Controls Blood Pressure
High blood pressure is a risk factor for heart disease and stroke which are a leading cause of mortality. The richness of potassium, magnesium and fibre in green gram dal supports to regulate blood pressure. Evidence has also proven that vital nutrients present in green gram dal play a critical role in suppressing the action of enzymes that naturally raise blood pressure. Furthermore, it also prevents lipid oxidation and enhances the blood circulation to the vital organs.
Green gram dal has significant fibre content, especially soluble fibre pectin and high on the protein which slows the release of glucose in the bloodstream and keeps blood sugar under control. Being low in glycaemic index, it stimulates insulin secretion, brings down blood glucose and fat levels in the body. Moreover, the antioxidants vitexin and isovitexin in green gram dal help insulin to work effectively and prevent blood sugar fluctuation.
Green gram dal is overpowered with iron which helps in carrying oxygen and nutrients in the blood to all other vital organs and tissues. It also helps in a steady supply of oxygenated blood to the brain as well as the system. Adding green gram dal in the regular diet helps a person with poor memory and concentration to improve the focus and brain functions. Besides this, rich in manganese green gram dal also improve nerve functioning and brain health.
Bolsters The Immune System
The plethora of nutrients present in green gram dal includes folate, thiamine, riboflavin, niacin, pyridoxine, zinc, magnesium and calcium help in lowering inflammation. While loaded with phytonutrients flavones it shows potent antioxidant properties that assist in triggering immunity. The immune-friendly nutrients in green gram dal increase the production of white blood cells which promotes the body’s defence mechanism and keeps infections at bay.
The vast reserves of essential amino acids, oligosaccharides and polyphenols in green gram dal avert the onset of cancer. The strong antioxidant properties of green gram dal are valuable in shielding the body from cell mutation and DNA damage.
Furthermore, loaded with flavonoids and antitumor properties, green gram dal prevents the formation of tumour cells and lowers the risk of cancer.
Green Gram Dal For Weight Loss
Green gram dal has a rich array of powerful nutrients and abundance of dietary fibre which makes it a perfect plant source of protein for people trying to slim down. Natural dietary fibre is valued as bulking agents in the intestine which delays the digestion, control unwanted hunger pangs and keeps you fuller for a longer time and reduce the overall calorie intake which assists in weight loss. Moreover, the fibre in green gram dal increase the satiety hormone cholecystokinin and fight obesity. Also Read: My Dinner Was Dal and Rice For A Month. And This Is How Transformed Me
Green gram Powder For Skin Health
Green gram dal is a great beauty ingredient as it is endowed with a rich array of vitamins A, C and essential minerals and antioxidants which facilitates to sustain skin natural glow and radiance. Moong dal face packs are used as an effective home remedy to heal skin woes like acne, suntan, dry skin and removal of facial hair. Also Read:Besan: Incredible DIY Recipes Of The Humble Gram Flour For Radiant Complexion And Healthy Mane
Green gram Face Pack For Skin Glow
Green gram powder has the power to naturally exfoliate the skin and clear of dead cells making the skin look brighter and supple. While the richness of vitamins A and C in green gram powder helps to enhance the skin texture and glow.
How To Do
Take 2 teaspoons of green gram dal powder blend with one teaspoon of honey and milk, apply this face pack on the skin, and let it stay for 15 minutes. Rinse off with water for glowing skin.
Green Gram For Acne
The cleansing properties of green gram dal face pack are highly effective in healing acne. It averts the pores from clogging and keep the skin oil and dirt free.
How To Do
All you need to do is to mix two teaspoons of green gram dal powder with lemon juice and apply evenly on the affected region and gently massage the skin, for best result use this face pack thrice in a week.
Green Gram For Sun Tan
Green gram dal powder bestowed with cooling and healing properties is beneficial in combatting the effects of harmful UV rays on the skin.
How To Do
Take 2 teaspoons of green gram dal and blend well with a teaspoon of yogurt, apply this evenly on the face and let it stay for a few minutes. Rinse well with water, repeat this thrice in a week to fade away suntan.
Green Gram Sprouts
Sprouted green gram is a wholesome addition to your diet as it is packed with a dense nutrient profile. It is a process where seeds and legumes are allowed to germinate and consumed raw. Whole green gram is soaked in water for 4-6 hours after 6 hours green gram is drained and keep it in a wet muslin cloth and tied in a bundle, which is set aside in a kitchen cabinet overnight for the seed to germinate. The seeds begin to sprout growing into a new plant at the right time, temperature and moisture level. Also Read: Amazing Benefits Of Sprouts
Green gram sprouts are generally sprouted for its unique flavour that melds well with all types of ingredients. Sprouted mung beans are a treasure trove of nutrients including protein, fibre, vitamins A, C, E, B and iron, folate, zinc and potassium and provides smooth digestion. Mung bean sprouts contain 100 times more glucoraphanin an enzyme that shields the cells from cancer-causing agents. Besides this, sprouts are a storehouse of antioxidants and chlorophyll which cleanse the body and boosts the oxygen levels in the system.
Whole Green Gram Curry
1 cup soaked whole green gram dal
3 medium-sized chopped onion
2 medium-sized chopped tomatoes
1 tsp chopped green chilli
1 tsp ginger garlic paste
½ tsp cumin powder
¼ tsp turmeric powder
½ tsp gram masala powder
1 tsp red chilli powder
2 tsp coriander powder
1 tsp whole spices
Salt to taste
2 tsp oil for cooking
Few coriander leaves
Pressure cook the soaked green gram dal in water for 3 whistles.
Heat the pan pour oil, add spices and sauté till splutters and then add the onion stir well till it turns golden brown.
Now add green chillies, ginger-garlic paste and sauté until raw aroma goes.
Add tomatoes and all the masala powders and stir well till the tomatoes become pulpy and oil releasing from the sides.
Now add the cooked and mashed moong beans, enough water, salt and boil well for 10 minutes till the curry thickens.
Switch off the flame and garnish with coriander leaves.
Serve hot with rotis and rice.
Green gram dal bestowed with vast reserves of essential nutrients and antioxidant compounds helps to manage diabetes, blood pressure and lowers the risk of cancer and heart disease. Onions are a storehouse of vitamin C, B6, B9 and potassium, which trigger immunity, collagen synthesis and iron absorption. Thanks to profuse quantities of lycopene, carotenoids and vitamin C, tomatoes aids in lowering the risk of cancer and enhance skin health.
Moong dal Halwa
1 cup-soaked moong dal
1 cup milk
¼ cup unsweetened khoya
1 cup of sugar
¼ cup ghee
½ cup of water
1 tsp cardamom powder
20 nos cashews
10 nos raisins
Wash and drain the soaked moong dal and grind it into a fine paste using very little water and keep it aside.
In a deep bottom, pan add 2 tablespoons of ghee and fry nuts until golden brown and keep it aside.
Add the remaining ghee and ground moong dal paste and stir continuously for 5 minutes till the colour changes.
Add milk and stir well until the dal completely dissolves in milk, keep stirring in a medium flame till the raw smell of dal goes and start leaving the sides of the pan.
Now add khoya and sugar and stir continuously till the sugar gets dissolved and add the remaining ghee and stir until the halwa starts leaving the pan
Add cardamom powder mix well and garnish with fried nuts.
Nutrition FactsThe goodness of moong dal, milk, khoya, ghee and nuts in the halwa offers you with a bountiful source of protein, healthy fats, vitamins and minerals that can instantly energise you and uplifts the mood.
Green gram dal is generally safe to be consumed by all and does not trigger any adverse side effects on health. However, it contains oxalates that may get accumulated, hence people with kidney and gall bladder disorders may have to limit the intake.
Green gram dal with a plethora of essential vitamins, minerals, protein and antioxidants offers you with a ton of healing health benefits. Adding mung bean is a simplest and convenient way to maintain overall health and when consumed as a part of a balanced diet it may help to prevent obesity, lowers cholesterol regulates blood pressure and blood sugar levels, lowers inflammation and prevents cancer. This versatile dal melds well with all the ingredients and can be prepared in a multitude of ways, add them in your daily diet to earn the benefits.