Moong is prized as a "recovery food" in India and is often served to people who have taken ill.
The legume is also emerging as a
Moong also holds a special place in Indian cooking thanks to its versatility and health benefits. Let's dig into some of the reasons why mung beans or moong is an excellent addition to a healthy diet.
Also Read: Sprouted moong: The many health benefits of mung bean sprouts
Health benefits of moong or mung beans
Moong is easy to digest and is an excellent source of plant-based proteins, dietary
It's a functional food that promotes good health and wards off many diseases from high blood pressure to cancer.
1. Great source of plant protein: Moong is among the best sources of vegetarian protein, especially when had with cereals like rice. Studies say that
2. May reduce risk of cancer: The peptides, proteins, and phenolic acids found in moong dal can reduce the risk of breast cancer, colon cancer and leukaemia.
3. Easily digestible: Moong dal preparations are served to the ailing since the legume is easily digestible, especially when compared to other dals. Protein digestibility of rice-moong combination was found to be 84.4% of that of rice-meat combination in infants. Mung beans are also easy on the digestive system, causing less bloating and flatulence.
4. May reduce blood sugar: Moong has hypoglycaemic properties. Its starch ranks low on the glycaemic index and induced lower glycaemic responses than the same amount of wheat starch. Studies on rats indicated that mung beans could help lower blood glucose levels.
5. May prevent chronic diseases: The phenolic acids, flavonoids, caffeic acid and cinnamic acid in mung beans reduce oxidative stress and cellular damage. The high antioxidant content, therefore, plays a crucial role in reducing the chances of chronic diseases like cancer, cardiovascular problems and diabetes.
6. Prevents heat stress: Mung bean or moong is the perfect summer food owing to its cooling effect on the body. A study published in 2011 in
7. Promotes heart health:
8. Protects liver: Moong, both sprouted and whole, is good food for liver health. Animal studies showed that moong dal consumption worked against fatty liver disease. The study says that sprouted moong dal is more effective than whole moong dal.
Other key benefits of moong dal:
- High in
fibre - Aids in weight loss
- Excellent source of amino acids
- Reduces high blood pressure
- Anticancer
- Boosts immune system
Moong dal nutrition facts
100 gm of moong dal contains the following nutrients:
| Nutrient | Measure (DV) |
| Calories | 347 |
| Protein | 23.9 |
| Fat | 1.15gm |
| Carbohydrates | 62.6gm |
| Fibre | 16.3 |
| Sugars | 6.6 gm |
| Calcium | 132mg |
| Iron | 6.74mg |
| Magnesium | 189mg |
| Zinc | 2.68mg |
| Copper | 0.94mg |
| Manganese | 1.04mg |
| Selenium | 8.2 µg |
| Vitamin C | 4.8mg |
| Thiamin | 0.621mg |
| Vitamin A | 114 IU |
| Beta Carotene | 68µg |
| Choline | 97.9mg |
| Folate | 625 µg |
| Riboflavin | 0.233mg |
| Niacin | 2.25mg |
How to cook mung beans
Before cooking mung beans, they have to be soaked overnight or at least for a couple of hours so that they soften while cooking. Soaking also removes some of the phytic acids that blocks nutrient absorption.
Cooking mung beans hardly takes any time. Boil a cup of moong dal with three cups of water on a low to medium flame for 20-30 minutes. You could also pressure cook them for two whistles.
Boiled mung beans are a great source of dietary fibre and can replace animal proteins in salads. They are not only delicious but also filling.
Moong dal fritters or pakodas are quite popular in India. To make these pakodas, mash cooked mung bean with
The best way to consume moong is with rice. Make a khichdi with three parts moong and one part rice. Serve it with a generous helping of ghee. It's a brilliant recovery food especially for those who are down with
Disclaimer:
“The recipes, food, its nutritional value or any other information are developed/shared by expert professionals as per their skill levels. The website shall not be responsible for any consequences arising as a result of using or following any information given in this video/article. Viewers discretion advised.”