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Moong dal is the split version of whole mung beans also known as green gram, either with or without skin. The skinned version is known as yellow moong dal, yellow dal or yellow petite lentils. Split version with the skin is known as chilka moong dal, chilka mung or split green mung.
Mung dal, sometimes spelled "moong dal," or Indian-flavored yellow lentils, are a traditional vegetarian Indian recipe. This easy version of mung dhal soup simmers the dal in vegetable broth, turmeric, and cayenne for a spicy and flavorful—yet simple—vegetarian Indian lentil dal dish.
Moong Dal is better than Toor Dal in many ways. It has a subtle mild flavor, which doesn't overpower the taste and flavor of the preparation. It also has many beneficial properties as compared to Toor Dal
Moong dal is said to be the most enriched in protein, as compared to other dals.
8 Uses of Yellow Moong Dal
1. First and foremost, yellow moong is used to make dals, like
any other pulse. Whether it is pressure cooked or heated normally over the
flame, whether spicy or mild, all and any type of dals can be made with yellow
moong, one of the most famous being Dal fry.
2. Yellow Moong is not known for holding its shape
and because of that it can easily be used for soups as well. Even though that
is unheard of, yellow moong dal makes for great soups like Moong Dal and Spinach soup.
3. Moong dal is also used to make pureed
preparations or mashes like Khichdi and Gujarati snack like Moong Dal Khichu. All these recipes are mixed with rice and flour and
transformed into gorgeous dishes.
4. Dosas and idlis are also fabulously made with yellow moong dal. One
very unusual dosa recipe is Poha Yellow Moong Dal Dhokla, which is flavored
beautifully with yellow moong.
5. Moong dal can be used as stuffing for parathas, whether stand alone or with different vegetables like
cabbage.
6. The most famous way to use this dal is to
make sweets like halwa and sheera, mixed with jaggery and sugar, which is eaten during lots of
festivals and occasions.
7. Kachoris and Vadas are made with yellow moong dal as well. It
makes a delicious filling and gives a great texture.
8. Other types of snacks that can be made with
yellow moong dal are dhokla and pakodas.
Health Benefits Yellow Moong Dal
• Yellow gram like other lentils and
pulses is a good source of protein and dietary fiber.
• It is low in fat and rich in B complex vitamins, calcium and potassium.
• It is free from heaviness and flatulence,
which are associated with other pulses.
• Cooked yellow gram is an easily digestible
food for invalid and sick persons.
• Its regular use during childhood, pregnancy and lactation helps one to get the required nutrition
and promote health.
• Porridge or khichdi made from it is the best diet after recovery from acute
illness.
Nutrition Facts of Yellow Moong Dal
¼
Cup of raw Yellow Moong Dal is about 50 grams
RDA stands for Recommended Daily Allowance.
Energy - 174 calories
Protein – 12.2 g
Carbohydrate – 29.5 g
Fat – 0.6 g
Fiber – 4.1 g
Vitamins:
0.24 mg of vitamin B1 (Thiamine) = 15% of RDA (about 1.2 to 1.6 mg for men)
0.11 mg of vitamin B2 (Riboflavin) = 5.78% of RDA (about 1.4 to 1.9 mg for men)
1.2 mg of Vitamin B3 (Niacin) = 5.7% of RDA (about 16 to 21 mg for men)
70 mcg of vitamin B9 (Folate) = 70% of RDA (about 100 mcg)
Minerals:
37.5 mg of Calcium = 3.75% of RDA (about 1000 mg)
1.95 mg of Iron = 9.75% of RDA (20 mg for women)
55.5 mg of Magnesium = 15.85% of RDA (about 350 mg)
575 mg of Potassium = 12.2% of RDA (about 4700 g)
1.4 mg of zinc = 11.6% of RDA (10 to 12 mg)