Moong Dal: Easily Digestible Plant Protein Packed with Folate & Fiber
Split yellow mung beans cook in 20 minutes, delivering 8 g protein and 25 % DV folate per cup—staple of Ayurvedic khichdi and modern plant-based bowls.
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What Is Moong Dal?
Moong dal is **split, hulled mung bean** (*Vigna radiata*). Removing the green skin reveals a pale yellow lentil that cooks faster and tastes sweeter than whole mung.
Nutrition Snapshot (per 100 g cooked)
| | Amount | %DV |
|---|---|---|
| Calories | 105 kcal | — |
| **Protein** | 7.0 g | 14 % |
| Carbohydrate | 19 g | — |
| **Fiber** | 7 g | 25 % |
| Fat | 0.6 g | 1 % |
| **Folate** | 104 µg | 26 % |
| Iron | 1.8 mg | 10 % |
| Magnesium | 36 mg | 9 % |
Potential Benefits
- **Complete meal builder:** combo of protein + complex carbs supports satiety.
- **Low FODMAP & easy to digest** compared with other pulses—favoured in Ayurveda for convalescence.
- Folate & iron aid red-blood-cell formation, vital for pregnancy & vegetarians.
- β-glucan-like soluble fiber may improve cholesterol profile.
Drawbacks & Precautions
- Raw dal contains phytic acid; **soak 4 h or sprout** to reduce antinutrients.
- Gas formation possible if under-cooked; simmer until creamy.
- Rare legume allergy—introduce slowly if sensitive.
Culinary Uses
- Classic **moong dal tadka** with cumin, garlic & ghee.
- Blend cooked dal + rice for **dosa/uttapam batter**.
- Mash into falafel-style patties for gluten-free burgers.
- Sweet **moong dal payasam** with coconut milk & jaggery.
Storage Tips
• **Dry** dal keeps ≥ 18 months airtight, cool & dark.
• **Cooked** dal refrigerates 4 days or freezes 3 months (portion in cups).
Sustainability
Mung beans **fix nitrogen**, enriching soil and reducing fertiliser demand. Grown in short 60-day cycles, they fit well in crop rotations for smallholders.
Key Takeaways
✔︎ Quick-cooking vegan protein
✔︎ 25 % DV fiber + folate per serving
✖︎ Soak/cook thoroughly to minimise gas.
- 1. Moong Dal
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