Moong Dal or known as green gram is one type of food for vegetarians that is very good and recommended. This moong dal is packed with many nutrients like protein, carbohydrates is a healthy food and an integral part of the Indian diet. Moong dal is very light and easy to digest food. To be clear, we will see what are the health benefits of moong dal and its nutrition, so read on this article to the end.
If we compare moong dal with other dal, moong dal is low in carbohydrates so it is a healthy alternative to consume. One of the important health benefits of moong dal is its protein content. In the size of 100 grams of moong dal contains about 3 grams of protein.
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Moong Dal Health Benefits
Moong dal is a healthy food that is an alternative for vegetarians. Adding moong dal in your daily diet can provide many health nutrients. Here we look at the reasons why we need to include moong dal (green gram) in our daily diet.
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1. Improves heart health
Yellow dal is rich in protein, potassium, and iron. The main benefit of moong dal is to prevent high blood pressure and prevent muscle cramps. Even the benefits can also prevent irregular heartbeat. So, moong dal is an important food for daily consumption.
It is light and easy to digest. So, this can be an alternative to help a healthy diet in maintaining heart health.
2. Help lose weight
Another benefit of Moong Dal or Green Gram is to form the hormone cholecystokinin. So, when you eat this grain you will feel full and get a better metabolism. So, moong dal is a good food for weight loss.
3. Rich in nutrition
Moong Dal includes nutrient-rich foods, it contains minerals such as potassium, copper, iron, magnesium, and also contains other nutrients such as folate, fiber, vitamin B6 and some of them contain high-quality protein.
The vitamin B complex content in Moong Dal is useful in breaking down carbohydrates into glucose. Then produce the energy the body needs. While folic acid is useful in maintaining brain health so that it can function properly. In addition, moong dal also contains small amounts of vitamin E, vitamin K and vitamin C. Moong dal is a superfood that is rich in fiber which adds to its benefits for digestive health. One serving (a cup of moong dal) already provides fiber as much as 40.5% of the daily fiber requirement. Dietary fiber like this provides a decrease in cholesterol and speeds up satiety and maintains a feeling of fullness longer.
The human body needs protein in greater amounts and moong dal provides a lot of protein. Also, Green Gram contains globulins and albumins which are known as storage proteins. These two substances become a major provider of amino acids even more than 85% of the total amino acids in these foods are derived from these two substances; albumins and globulins.
The benefits of protein for the body is to build and repair tissues. In addition, protein also has benefits for building muscle, bone, blood, skin and cartilage.
4. Moong dal is good for digestion
Moong Dal also contains a fatty acid called butyrate in the intestines. The benefits of this fatty acid is to keep the intestines so that the walls are not injured. These foods can also break the buildup of gas and expel it from the stomach.
5. Prevent diabetes
Moong Dal includes foods with a low glycemic index and this is a good sign for diabetics. Foods with a low glycemic index are digested slowly so they do not produce glucose spontaneously.
That is, consuming foods with a low glycemic index can be useful for lowering blood glucose, body fat, and in turn can be controlled and stable.
6. Improve blood circulation
Health benefits of moong dal to increase blood flow. It is good in preventing anemia, increasing blood flow throughout the body so that the whole body gets good nutrition.
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Not only supplying many nutrients throughout the body, it can also supply oxygen throughout the body including the brain. Well, when the brain gets sufficient oxygen then it will function properly.
Moong Dal Nutritional Value
Moong dal, some are green and some are yellow. Nutrients are almost the same and there are slight differences, here we take a look at the moong dal nutrition table.
| Green Moong Dal (Split with Skin) | Yellow Moong Dal | |
| Calories | 347 | 348 |
| Fat | 0.61 | 1.2 |
| Protein | 25.73 | 24.5 |
| Fiber | 18.06 | 8.2 |
| Carbs | 59.74 | 59.9 |
Preparation of Moong Dal
Moong dal sprouts are a source of many important nutrients for health. Food with the name moong dal or green gramn contains a number of proteins, enzymes, vitamins, chlorophyll, amino acids, and minerals.
To produce sprouts or make moog dal germinate, choose quality seeds. Clean it by washing it in water and soaking it overnight or about 7 to 8 hours. On the next day, wash the moong dal and water dry. make sure that the moong dal seeds are enlarged, swollen and will sprout.
Wet a cheesecloth, drain the water if there is any, transfer the moong dal into a place that has been lined with cheesecloth. Save the cheesecloth along with the moong dal.
Cover with a lid, you can cover it with banana leaves that you place on top of the swollen moong dal. Leave it on overnight and without any distractions from you.
Make sure the cheesecloth you put the moong dal on is still wet, but that there is no stagnation or excess water.
On the third day, you must have seen a moong dal germinate and grow well. You can use it as a vegetable right away or store it for up to 4 days in the refrigerator.
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How to cook Moong Dal With
Moong Dal can be cooked using onion, chili, tomato, or ginger garlic paste, and pureed with jeera and ghee. In Tamil, moong dal is cooked together with jaggery, and the milk used in Tamil Nadu. Moong Dal can also be soaked in water and ground into a dough (an ingredient for making daldosha or uttappam).
Moong Dal Recipes
1. Moong Dal Chila
Ingredients:
- Moong dal (green gram), which has been soaked for an hour – 250 grams
- Green chilies as much as 4-5 pieces
- Haldi (turmeric powder) – 1 tsp
- Hing (asafoetida) – tsp
- Tomatoes, finely chopped – 1
- Salt to taste
- Onions, finely chopped – 1
- Oil – 10 ml
How to make:
– Moong dal that has been soaked, wash thoroughly and drain
– Take a grinder, add moong dal, salt, green chilies, haldi, and grind until smooth like a paste. If necessary, you can add a little water.
– Then, pour the mixture into a large container, scoop a little with a spoon and check the taste. This is important to do, if you have made chilas then it is no longer possible to check the taste.
– Put the pan on the stove, turn on the gas, put a tablespoon of cooking oil, let it heat and now bake a piece of bread or chapati, remove it. Wipe the tawa with a kitchen towel and then sprinkle some water. Do it carefully and wipe again like before.
– Pour another spoonful of oil on Tawa and heat it. Pour two large spoonfuls of the dough on the laughter, smoothing it out as you would for Dosha. If you’re not good at spinning dosha and laughter, try starting with a small chila with a large spoonful of batter.
– When one of the halves is cooked, apply a small amount of oil to the surface of the chila and carefully flip it over to the other side. When this part is also cooked through, use some chopped onions, green chilies, green coriander, tomatoes, and fold in half. Cook again for a while, and ready to serve on a plate.
– You can make more chilas by following the procedure. Serve the chilas while still hot with the coriander chutney. Well, for a portion of this food you can get the following nutrients.
Nutritional Breakdown
- Protein 1.3 g
- Energy 71.7 kcal
- Carbohydrates 5.2 g
- Fat 0.4 g
That’s the moong dal recipe for making chilas. High in protein, low in carbohydrates and has many health benefits. Please try this chilas recipe and feel the deliciousness and also get some of the health benefits of moong dal.
