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.

মুগ ডাল / Mug daal, Mung Bean

ডাল/Dhal / Dal

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.

Differen 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 Peaমুগ ডাল / Mug daal,Mung Bean

মুগ ডাল / Mug daal Mung Bean

The mung bean (Vigna radiata), alternatively known as the moong bean, green gram, or

mung Sanskrit मुद्ग / mudga, is a plant species in the legume family.[3 The mung bean is mainly cultivated in India, China, and Southeast Asia. It is used as an ingredient in both savory and sweet dishes. The mung bean, alternatively known as the moong bean, green gram, or mung Sanskrit मुद्ग / mudga, is a plant species in the legume family. The mung bean is mainly cultivated in India, China, and Southeast Asia.

Nutrition Facts of মুগ ডাল / Mug daal, Mung Bean

Mung Bean, raw

Amount per        1 tbsp. (13 g)

Calories                                                         45

% Daily Value*

Total Fat                                            0.1 g               0%

Saturated fat                                   0 g                   0%

Polyunsaturated fat                       0 g     

Monounsaturated fat                   0 g     

Cholesterol                                       0 mg               0%

Sodium                                              2 mg               0%

Potassium                                         162 mg          4%

Total Carbohydrate                         8 g                   2%

Dietary fiber                                    2.1 g               8%

Sugar                                                   0.9 g  

Protein                                              3.1 g               6%

Vitamin A      0%      Vitamin C      1%

Calcium         1%      Iron    4%

Vitamin D     0%      Vitamin B-6  0%

Vitamin B-12           0%      Magnesium  6%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Health Benefits of মুগ ডাল/Mung Bean

Is mung beans good for you?

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.

Do bean sprouts have any nutritional value?

Mung beans produce an edible sprout that's crisp and described as nutty tasting. These sprouts are substantial enough too stand-up to stir-frying, but they're often used raw in salads and on sandwiches. Mung bean sprouts are low in calories, have fiber and B vitamins, and deliver a boost of vitamins C and K.

What do green mung beans taste like?

When eaten sprouted, fresh and raw, they are clean and crisp tasting; when cooked, they taste hearty and wholesome. Mung Beans take on the flavor of what you choose to cook them with, whether sweet or savory. Whole Green Mung Beans can be eaten two ways – 1) Sprouted or 2) Cooked.

What is mongo beans?

The mung bean (Vigna radiata), alternatively known as the moong bean, green gram, but not mungo or mingo, is a plant species in the legume family. Native to the Indian subcontinent, the mung bean is mainly cultivated today in India, China, and Southeast Asia. It is Known as Mashkelai.

How many cups are in a pound of beans?

According to the Kitchen Companion, a terrific general handbook which I recommend, 1 lb. (about 2 cups) of dried beans is roughly 6 to 7 cups cooked beans, and one 15oz can of cooked beans is roughly 1.75 cups drained, making it equivalent to 1/4 to 1/3 lbs. ( or 1/2 to 3/4 cup) dried.

Are lentils and mung beans the same thing?

Mungo beans (Vigna Mungo) are black lentils (Mashkelai), and are sometimes called Urad Dal, black gram, or black lentils. Mung beans (Vigna radiata) aka: green gram, moong bean, are small green lentils, and often made into bean sprouts.

How do you cook mung bean sprouts?

Directions

Bring a large pot of water to a boil.

Blanch the sprouts for 1 minute, stirring with a wooden spoon. Strain them and rinse in cold water in a large bowl for a couple of times. ...

Combine garlic, green onion, fish sauce, salt, sesame oil, and sesame seeds in a bowl.

Transfer them to a serving bowl or plate.

How do I grow bean sprouts?

Fill with water and leave for 8-12 hours to soak. Rinse them very well under cool water and drain thoroughly after. Fill your last remaining plastic container base with water and put the lid on it. Put this on top of your bean sprouts in the perforated dish.

How do you make mung bean sprouts?

Steps

Rinse the beans. Rinse the mung beans until the water runs clear. ...

Place the beans in a clear bowl. Place the rinsed beans in a clean, clear bowl. ...

Add the water. ...

Soak for 6-12 hours. ...

Drain and rinse the beans. ...

Place in a jar. ...

Put in a cool, dry, dark place. ...

Wait.

What is the English name of moong dal?

Dal is often translated as “lentils” but actually refers to a split version of a number of lentils, peas, chickpeas (chana), kidney beans and so on. If a pulse is split into half, it is a dal. For example, split mung beans are mung dal. A stew or soup made with any kind of pulses, whole or split, is known as dal.

How do you cook mung beans?

Bring the mung beans and the water to a boil in a pot; cook at a boil until the beans are soft, about 40 minutes. Mash the beans; set aside.

Heat the olive oil in a large pot; cook and stir the onion and garlic in the hot oil over medium heat until softened, 5 to 7 minutes. ...

Add the mashed beans to the soup; mix well.

Mung beans are popularly known as green grams. However, they are also famous with various other names like golden gram and Moong beans. Mung beans, native to Asia, Europe and the US, are used for a variety of purposes. From being a famous main-course dish in India to being a part of many a skin care regimens, mung beans offer multipurpose benefits for sure!

Health Benefits :

Mung bean, which is used to make multiple popular cuisines, is extremely nutritious. It offers various health and skin benefits.

1. Anti-Aging Benefits:

Mung bean is a powerful anti-aging agent. Copper, the 

secret behind mung beans anti-aging property, reduces the presence of wrinkles, age spots and age lines from the skin easily. Its regular usage can make you look 10 years younger than your original age. Ageing seems as a matter of concern for women who love their skin, hair and nails. If you love your youthful look, you must switch to some mouth-tempting mung beans breakfast recipe for sure.

2. Provides Radiance:

Yes, this popular cuisine is the god of all food items. It adds shine and radiance to human skin. The presence of copper increases its use in various face packs and face creams. Using mung bean as a scrub is also a good option. It is very easy to make a natural exfoliating face pack using mung beans at home.

How to Make Mung Bean Natural Face Pack?

Grind mung beans to form fine powder.

Add lukewarm water to the powder to make a paste.

Apply the paste on your face and leave to dry for 10 minutes.

Scrub for next 10 minutes.

At the end, you will be left with cleaner and reduced pores. This deep exfoliating face scrub is an ultimate killer of tan, blackheads, excessive oil and unnatural glare. Undoubtedly, it is one of the best natural scrubs you can use to make your skin radiant!

3. Bestows Shine To Hair:

Copper, which is present in mung beans in traces, is an essential mineral for maintaining scalp health. Copper ensures the proper utilization of iron, calcium and magnesium in human body. Consumption of mung beans replenishes the body with

required amounts of copper. This ensures that iron does its work efficiently. Proper supply of oxygen to the brain maintains the health of scalp, giving you shiny, long, strong and thick hair! You can also make amazing natural hair masks at home with mung bean as the main ingredient.

How to Make Mung Bean Natural Hair Mask?

Grind mung beans to fine powder.

Add green tea water to the powder to make a paste with thick consistency.

Add olive oil and almond oil to the paste and beat well.

Add about 2/3rd tsp of curd to the mixture and mix well.

This amazing hair mask is an ultimate rescue for dry hair those are damaged, frizzy, tangled and dandruff hit. This amazing hair mask offers deep nourishment to dry and damaged hair and scalp. It restores the normal PH of scalp; and thus, bestows shine to hair.

4. Metabolic Regulator:

Many people with poor metabolism suffer from indigestion and acidity. Mung beans are rich in fiber and increase the digestive rate of the human body. They are responsible for increasing the overall metabolic rate in humans as well. Fiber eases motion by making feces soft. This makes motion easier and reduces indigestion and acidity to quite an extent.

5. Cholesterol Controller:

Heart diseases are very common these days. Poor lifestyle is one of the major causes that add to numerous heart problems on a daily basis. Mung beans increase the digestive and metabolic rate of human body, which in turn decreases the formation and accumulation of cholesterol in the arterial walls and capillaries. Incorporating mung beans in your diet will keep cholesterol based heart diseases at bay.

6. Light Meal:

People suffering from fever, stomach ache and diarrhea find it difficult to digest food.

Moreover, the taste buds puncture in sickness and it becomes even more difficult to eat food. Mung bean is one food item that can be digested very easily (since it is rich in fiber) and can also be molded to make a few mouth-tempting light recipes. This often plays a very important part of recovery.

7. Bone Strengthener:

Mung bean can be used as a natural calcium supplement. It maintains bone health and can keep you safe from fractures as well.

মুগ ডাল/Mung Bean Recipe, Bangladeshi

Mung Bean with fish head (Muri Ganto)

Ingredients

1.        One Fish head (Roho or Katla Fish, Cut into small pieces )

2.        Moong Dal ( 1 cup)

3.        Ghee -1 tsp

4.        Garam masala powder

5.        Cumin seeds

6.        Bay leaf

7.        Mustard oil

8.        Finely chopped onion- 1 large

9.        Finely chopped garlic- 2 tsp

10.      Ginger paste 2 tsp

11.      Green chilies

12.      Red Chili Powder

13.      Salt to taste

Method

A.        Dry fry the moong dal till you get that typical fried-daal aroma. Then boil

the moong dal in a pressure cooker and keep aside.  

B.        Clean the fish head thoroughly under running water and marinate with salt and turmeric powder for half an hour. Fry the fish head in mustard oil till it is brown in colour on both the sides and keep aside.

C.        In the same oil sprinkle cumin seeds and bay leaf to splutter. Then add the onion and fry till it is golden brown in colour. Add tomato, garlic and ginger paste one by one and saute' for 3-4 minutes. Add red chili powder, salt, sugar and green chilies. Now add the boiled moong dal along with the fried fish head. Add water and turmeric powder. Bring it to boil. Sprinkle ghee and garam masala on top and serve with pulao or plain rice.

D.        This is a special Bengali dish which is served at lunch during traditional Bengali festivals.

Bottle gourd with mung bean

Ingredients:

Bottle gourd - 1 (about 10" long)

Mung bean - 1/2 cup

Green chili - 6 (use less or more if you want)

Chopped cilantro - 1/2 or 1/3 cup

Chopped onion - 1/2 cup

Chopped garlic cloves ~ 4

Oil ~ 2 or 3 tbsp.

Spices:

Turmeric - 1 tsp

Red chili powder - 1.5 tsp

Cumin powder - 1/2 tsp

Coriander powder - ~3/4 tsp

Salt - 1 tsp (according to taste)

Method:

Wash and peel the bottle gourd with a peeler. Cut into halves vertically, and seed it with a spoon. Cut each pieces into halves again. Then cut into ~1/2" pieces horizontally.

In a wok, heat the oil, add onions and garlic. Add salt and fry till the onion is translucent.

Add turmeric, chili, coriander, and cumin. Add a little water to avoid burning the spices. Add half of the green chillies.

Stir for about 5 minutes, add the bottle gourd and the bean.

Cook for about 5-10 minutes, stir occasionally.

Add about 1 cup water.

Bring to a boil, and then cover and simmer on medium low heat for about 20-25 minutes. You will know when the bottle gourd is tender and soft enough.

Towards the end (about 5-10 minutes before the end) add the chopped cilantro and the rest of the green chillies.

Adjust salt as per taste.

Mung Dal Soup

Ingredients:

1 cup dry mung beans

1 large tomato

1 tsp salt

1/2 tsp turmeric powder

 1/1 tsp red chili powder

1 tsp mustard seeds

2-3 garlic cloves

1/2 ginger paste

 4-5 fresh green challis

And 1 Bay leaf.

Method

Soak the beans for a few hours or overnight.

1. Wash the beans in a few rinses of water.

2. Add to a pot or pressure cooker cover with water by a couple of inches.

3. Roughly chop your tomato, discarding the stem.

4. Wash and leave the coriander to dry on a kitchen towel.

5. Add the salt, turmeric powder, red chili powder.

6. Turn on the pressure cooker for 10-15 minutes or cover the pot to boil for 30-45 minutes. These will be quicker if they’ve been soaked. It’s ok to check as they are cooking by lifting out with a spoon, the beans should easily fall apart when ready.

7. Meanwhile finely chop the garlic, ginger and green challis.

8. When the beans are nicely cooked, taste the soup and check the salt level is good, leave to simmer as you prepare fry the spices.

9. In either another pot or small frying pan add some olive oil about 1 tbsp. should be fine and turn on a medium heat.

10. When the oil is hot add the mustard seeds, garlic, ginger and green challis and wait for the seeds to pop. Don’t let the garlic burn.

11. When the seeds start popping pour into the daal using a spoon to get the last bits out. If you are using a pot here carefully pour the beans into the frying spices by pouring away from you.

12. Stir well and let simmer while you chop the coriander.

13. Throw in the fresh coriander before serving.