সবুজমুগ ডাল/Green Moong

ডাল/ Lentils, Beans or Beans

Dal (also spelled daal or dhal; pronunciation: [d̪aːl]) is a term in the Indian subcontinent for dried, split pulses (that is, lentils, peas, and beans). The term is also used for various soups prepared from these pulses. These pulses are among the most important staple foods in SAARC countries, and form an important part of Indian, Nepalese, and Pakistani, Sri lankan and Bangladeshi cuisines.

Different types of Dal listed below:

1.        খেসারি ডাল/Grass pea

2.        মসুর ডাল/Lentil 

3.        মাষকলাই ডাল/Mashkelai ḍal  Vigna mungo

4.        মুগ ডাল/Mug daal Mung Bean

5.        সোনামুগ ডাল/Yellow Split  Mung

6.        সবুজমুগ ডাল/Green Moong

7.        মটর ডাল/Green Pea

8.        ছোলা ডাল/Chickpea

9.        অড়হর ডাল/Pigeon Pea

সবুজমুগ ডাল / Green Moong

Green moong dal is actually moong bean. When it is split and the skin removed you get the yellow moong dal.

Nutrition Facts of সবুজমুগ ডাল / Green Moong

Amount per             100 g

Calories                     340    

Sodium                      15 mg

Total Fat                    4 g     

Potassium                 100 mg

Saturated                 1 g     

Total Carbs               56 g

Polyunsaturated     1 g     

Dietary Fiber            15 g

Monounsaturated 1 g     

Sugars                       0 g

Trans                          0 g     

Protein                      26 g

Cholesterol               0 mg               

Vitamin A                  2%     

Calcium                     15%

Vitamin C                  8%     

Iron                            40%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Health Benefits of সবুজমুগ ডাল / Green Moong

Green Mung Beans are loaded with nutritional health benefits. By eating Green Mung Beans, you get high protein, low calorie food that is packed with vitamins and minerals.

Green Mung Bean Nutritional Information

• High in Protein

• High in Fiber

• Low in Fat

• Low in Calories

Nutritional Facts: 1 oz. (28 grams) of dried Green Mung Beans:

• 100 Calories

• 0g Fat

• 5g Fiber

• 7g Protein (Protein equivalent to 1 hardboiled egg or 1 oz. of chicken, turkey, salmon, etc.)

Green Mung Beans are Nutritional Powerhouses

• Good source of protein

• Good source of dietary fiber (helps to lower cholesterol, prevents constipation and keeps you feeling full)

• Low in sodium

• Low in cholesterol

• Vitamins: A, B Vitamins (Thiamin, Riboflavin, Folic Acid, Niacin, Vitamin B6, Pantothenic Acid) Vitamin E, Vitamin D, Vitamin C, Vitamin K.

• Minerals: Calcium, Potassium, Iron, Magnesium, Phosphorous, Zinc, Copper and Manganese.

• Sprouted Green Mung Beans produce live enzymes

• Mung Beans are low on the glycemic index at 25 and have a low glycemic load of 4

making them a smart food choice for diabetics. Diabetics can safely eat Green Mung Beans. The low glycemic index, fiber and protein help to regulate blood sugar.

• They also contain skin anti-aging properties that stimulate the production of hyaluronic acid, collagen, and elastin, all essential to younger healthier skin.

Eating Green Mung Beans is Ideal for those with Digestive Issues and Sensitive Stomachs

Green Mung Beans Are:

•Easily digestible

•Anti-inflammatory (can reduce inflammation)

•Containing oligosaccharides to prevent gas and bloating, unlike other beans

•Containing high amounts of fiber, thereby preventing constipation

•One of the few tridoshic foods in Ayurveda diets that can be eaten to balance all three dosha’s (energetic forces) in the body

Green Mung Beans Exhibit Powerful Antioxidant Properties that can Help Fight Disease as well as Protect the Body.

Consuming Green Mung Beans Have Been Studied to Treat the Following Medical Conditions:

•Diabetes

•Heart Disease

•Cancer

•Celiac Disease/Gluten Free Diets

•Anemia

•Osteoporosis

•Digestion

•Inflammation

Green Mung Beans Contain Phytoestrogens Contributing to Anti-Aging Benefits

Benefits of Phytoestrogens:

•Produce Collagen, Elastin, and Hyaluronic acid, All Three of which are Essential to Acquiring Younger and Healthier skin

•Can Regulate Hormones after Menopause, Relieve Hot Flashes, and Prevent Osteoporosis

Green Mung Beans are for the NEW Flexitarian Diets

EVERYONE should be eating Green Mung Beans!  If you’re reading this webpage, chances are you’re already eating lots of fresh green vegetables, colorful fruits, healthy

grains, and good proteins on a daily basis.

If you desire to learn more about plant-based proteins, then you’ve come to the right place.  Diets that rely on plant-based proteins, such as eating Green Mung Beans, are recognized by doctors and nutritionists to be extremely healthy.

Eating Green Mung Beans are ideal for vegan, vegetarian, and flexitarian diets.  We promote following a flexitarian diet – primarily a plant-based and vegetarian diet. Flexitarians may eat animal proteins and/or seafood on occasion or when medically recommended.  Being vegan or vegetarian one hundred percent of the time can be challenging.   As a general life rule, we believe it is beneficial for our overall well-being to be flexible in our diets as well as in our daily living.

Make sure to get our free downloadable E-Green Mung Beans Recipe Book to find Green Mung Bean Recipes to meet your particular eating lifestyle.

সবুজমুগ ডাল/Green Moong Recipe Bangladeshi

Green Moong Dal Curry

Ingredients:

Whole Green Moong dal : 1 cup(You can use sprouted Moong dal too)

Onions : 1

Tomato : 1

Green chilies : 4

Milk : 1 cup

Turmeric Powder : 1/4 tsp

Ginger and Garlic paste : 1 tbsp

Curry leaves or Coriender leaves: As per taste

Cumin seeds : 1/2 tsp

Method:

Soak the whole moong dal for over night or if you are in hurry soak it in hot water for one hour at least( otherwise if you have no

time at all to soak, want to make it immediately just pressure cook it for 4 whistle and use it).

Then pressure cook the soaked moong dal with 1/2 cup milk and 1/2 cup water for three whistle.

Heat oil in a pan with cumin seeds and curry leaves fry them in low flame for a minute.

Add Onion and green chilies fry them till it becomes golden brown .

And add the ginger garlic paste and fry them till the raw smells goes.

Now add the cooked whole moong dal in to it with little turmeric powder and salt.

Mix it well and add 1 1/2 cups of water and 1/2 cup of milk add tomatoes now .

And close the lid let it boil for 5 minutes in high flame.

After that remove from heat and garnish with coriander leaves.

Methi Moong Dal

Split Green Moong with fenugreek leaves curry recipe

Ingredients:

1 onion

2 cups methi / fenugreek leaves

1/2 cup moong dal / Green Moong dal

1 onion

1 inch piece ginger

3 cloves of garlic

2 medium-sized tomatoes

3 green chillies

1 tsp cumin seeds

A pinch of asafoetida

1/4 tsp turmeric powder

Salt to taste

Method:

Wash methi leaves thoroughly and chop them.

Pressure cook moong dal with turmeric powder in enough water for around 2-3 whistles till dal becomes soft.

Meanwhile, heat 1 tbsp oil in a pan. Add cumin seeds and asafoetida.

When cumin seeds turn brown, add chopped onion, chopped ginger, slit green chillies and chopped garlic.

Saute till the onions turn light brown.

Add in the methi leaves and fry till they start wilting.

Now add in the tomatoes and fry till they turn soft.

Add this mixture to the cooked dal along with salt.

You could add little water at this stage.

Let this cook for a few minutes till the gravy reaches required consistency.

Serve methi moong dal hot with rice or rotis.

Green Moong Dal Soup

Ingredients:

Moong Dal – 1 cup

Water – 3 cup

Salt – Add according to taste

Red Chilli powder – 0.5 teaspoon (add more if you want spicy)

Black pepper powder – sprinkle

Cumin seeds – 1 teaspoon

Turmeric powder – 0.5 teaspoon

Ginger ,finely cut in long thin slices – 1 tablespoon

Asfoetida (Hing) – 0.5 teaspoon

Garlic paste – 0.5 teaspoon

2 tomato – peeled and finely chopped

Cilantro – for garnishing , 1 tablespoon

Cooking oil or butter – 2-3 tablespoon

Method:

Take a deep vessel; add 2-3 tablespoon oil to it onmedium heat. Add cumin seeds, asfoetida and ginger slices to it. After the ginger turns

light brown then add the chopped tomato to it. Let it be on low heat for 5 minutes.

Wash 1 cup Moong dal with water before using. Now add the moong dal to the same vessel and put 3 cups water. Add salt, black pepper powder, garlic paste,red chilli powder, turmeric powder to it. Mix it well and cover it and let it simmer on low heat.

Let the lentils simmer on slow heat for 20-25 minutes – make sure you check occasionally if water needs to be added. After the lentils dissolve in water and become thick you can turn off the heat.

Garnish it with cilantro.

Whole Green Moong Dal

Ingredients:

•          ½ cup Whole green moong

•          1 ½ + 1 cups Water

•          1 ½ cups Sour yogur

•          2 tablespoons Besan (gram flour)

•          ¼ teaspoon Turmeric powder

•          2 Green chilies finely chopped

•          ½ teaspoon Sugar optional

•          Salt to taste

•          3 teaspoons Oil

•          ½ teaspoon Mustard seeds

•          ½ teaspoon Cumin seeds

•          7-8 Fenugreek seeds (Methi dana)

•          3 Cloves

•          1 inch Cinnamon stick

•          7-8 Curry leaves

Instructions

1. Wash whole green moong dal under running cold water till water runs      clear. Soak them in warm water for 1 ½ hours.

2. Discard soaked water, take moong in pressure cooker and add another 1 ½ cups of water. Add salt, cover the pressure cooker, and put the weight on. Turn on the stove on high heat. Let it whistle once then lower the heat to medium-low and cook it for another 10 minutes. Turn off the stove. Let the pressure go down by itself. Open the cover and keep aside.

3. Meanwhile take yogurt, turmeric powder, salt, sugar and besan in a bowl. Mix well.

4. Add green chilies and 1 cup of water. Mix it well so there are no lumps. Keep it aside.

5. Heat the oil in pan on medium heat. Once hot add mustard seeds. Let them crackle. Then add cumin seeds and methi seeds. Let them sizzle.

6. Then add cloves, cinnamon stick. It will give nice fragrance.

7. Then add curry leaves.

8.  Add yogurt mixture. Mix well. Let it come to boil.

9. Cook it for 4-5 minutes or until besan is cooked.

10. Add boiled moong. (add water if you like thinner consistency)

11. Mix it well. And cook it for 3-4 minutes.

12. Serve hot.

- Make sure that your yogurt is sour enough. If not than keep it on kitchen counter for 5-6 hours and it will become sour.

- Adjust the water as per you liking consistency.

- Serve with plain rice or Jeera rice.