Moong Dal: Health Benefits, Nutrition, Recipes

Moong Dal: Health Benefits, Nutrition, Recipes

Moong dal or split yellow and green gram is quite a nutritious legume that people consume, especially in India. We will be discussing the various benefits of moong dal, nutritional value and a few recipes that you can try in the comfort of your home.

Moong Dal, also known as split yellow and green gram, is a staple food in many parts of the world, particularly in South Asia. Chilke wali moong dal, which is yellow gram and green gram are both versatile legumes that can be used in a variety of dishes, both savoury and sweet. So let's explore the health benefits, nutritional value, and different types of moong dal that you should consume for a hearty and healthy life. And while we're at it, let's also look at some delicious and nutritious moong dal recipes for you to try at home.

Moong Dal Nutritional Value

Moong dal nutritional value per 100 grams is as follows - 

Calories - 347

Saturated fat - 0.3 g

Total fat - 1.2 g

Sugar - 7 g

Sodium - 15 mg

Dietary fiber - 16 g

Total carbohydrate - 63 g

Potassium - 1,246 mg

Comparison of Moong Dal With Other Pulses: 

Compared to other pulses like chickpeas, kidney beans, and black-eyed peas, moong dal stands out in terms of its nutritional value. It has a lower calorie count, making it an ideal choice for those looking to lose weight or maintain a healthy weight. Additionally, moong dal has a higher protein content than most other pulses, making it a great source of protein for those on a plant-based diet. 

Similarities and Differences Between Yellow and Green Moong Dal

- Both chilke wali and sabut moong dal are derived from the same plant, Vigna radiata, but they differ in their processing and nutritional content. Yellow moong dal is made by removing the outer green husk and splitting the inner seed, while green moong dal retains the husk and is sold as a whole seed. 

- In terms of nutritional content, both yellow and sabut moong dal or green gram are rich in protein and fiber. However, green moong dal has a higher fiber content due to the presence of the husk. The husk also contributes to green moong dal's slightly higher antioxidant content compared to yellow moong dal. 

- In terms of taste, chilke wali moong dal or yellow gram has a milder flavour compared to green moong dal. This makes yellow moong dal more versatile and suitable for a wider range of dishes, including sweet dishes and desserts. Green moong dal has a more robust flavour and is often used in savoury dishes like curries and stews.

Yellow Moong Dal Benefits 

Here are three main yellow moong dal benefits that you should know of.

  1. Easy to Digest: One of the many benefits of moong dal, especially the yellow one is that it’s easy on your digestive system, making it a popular choice for those with digestive issues or sensitive stomachs. Its high fiber content aids in digestion and promotes regular bowel movements.
  2. Weight Loss-Friendly: Due to its low calorie and high protein content, yellow moong dal is an excellent option for those looking to shed some extra pounds. It helps to keep you full for longer periods, preventing overeating and unhealthy snacking.

- Supports Healthy Skin: Yellow moong dal is rich in vitamins and minerals that are essential for maintaining healthy skin. Vitamins A and C help to promote skin cell regeneration and collagen production, while minerals like zinc and copper support skin health and prevent premature ageing.

Green Moong Dal Benefits: 

Just like yellow moong dal, there are many green moong dal benefits too, three of which are mentioned below.

1. Higher Fiber Content: 

Green moong dal has a higher fiber content than yellow moong dal, thanks to the presence of the husk. This makes it beneficial for digestion and maintaining a healthy gut.

2. Rich in antioxidants: 

The husk of green moong dal contains additional antioxidants, which help to fight inflammation and protect the body from the damaging effects of free radicals.

3. Good for diabetics: 

One of the benefits of moong dal, more particularly the green one, is that it is high in fiber and has a low glycemic index. Both of which makes this dal an excellent choice for people with diabetes, as it helps to regulate blood sugar levels. 

Moong Dal Khichdi Benefits: 

Moong dal khichdi is quite a common and quick Indian dish that serves as a wholesome dish on times when you want to make something easy and nourishing. You'll be surprised to know that there are a couple of moong dal khichdi benefits too. 

- Easy to Digest and Nutritious: Moong dal khichdi is a popular Indian dish made from moong dal and rice. It is a simple, easy-to-digest meal that provides an excellent balance of protein, carbohydrates, and essential nutrients.

- Versatile and Customizable: Moong dal khichdi can be easily customized to suit individual taste preferences and dietary requirements. You can add various vegetables, spices, and herbs to create a wholesome and flavourful meal.

How to Incorporate Moong Dal into a Weight Loss Diet?

Moong dal for weight loss works excellently. It can be easily incorporated into your weight loss diet by replacing high-calorie, low-nutrient foods with moong dal-based dishes. For example, you can replace regular rice or pasta with moong dal khichdi, which is lower in calories and higher in protein and fiber. Additionally, you can use moong dal as a base for soups, salads, and stir-fries, ensuring that you are consuming a healthy and balanced meal.

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3 Healthy Moong Dal Recipes

Below moong dal recipes are simple, delicious and filling, all at once. 

1. Moong Dal Soup:

Ingredients: 1 cup yellow moong dal, washed and soaked for 30 minutes, 1 onion, chopped, 1 tomato, chopped, 1/2 tsp turmeric powder, 1/2 tsp cumin seeds, 1/2 tsp ginger-garlic paste, salt to taste, 4 cups water, 2 tbsp oil, fresh coriander leaves for garnishing.


Step 1: Heat some oil in a pressure cooker and add cumin seeds to it. Once they start to crackle, add chopped onions and sauté until golden brown.

Step 2: Add ginger-garlic paste and sauté for another minute.

Step 3: Add chopped tomatoes, turmeric powder, and salt. Cook until you get soft and mushy tomatoes.

Step 4: Drain the soaked moong dal and add it to the pressure cooker. Add water and stir well.

Step 5: Close the pressure cooker and cook for 3-4 whistles or until the moong dal is soft and cooked through.

Step 6: Once the pressure is released, open the cooker and blend the soup using an immersion blender or a regular blender.

Step 7: Adjust the consistency of the soup with water if necessary and garnish with fresh coriander leaves before serving.

2. Moong Dal Salad:

Ingredients: 1 cup green moong dal, soaked overnight and boiled until tender, 1 cucumber, chopped, 1 tomato, chopped, 1 onion, chopped, 1/2 cup fresh coriander leaves, chopped, 1/2 cup fresh mint leaves, chopped, 1 green chilli, finely chopped (optional), juice of 1 lemon, salt and pepper to taste.


Step 1: In a large bowl, combine boiled sabut moong dal, chopped cucumber, tomato, onion, coriander leaves, mint leaves, and green chili (if using).

Step 2: Drizzle lemon juice over the salad and season with salt and pepper. Mix all the ingredients well.

Step 3: Refrigerate for at least 30 minutes before serving to allow the flavours to meld.

3. Moong Dal Pancakes:

Ingredients: 1 cup yellow moong dal, soaked for 4-6 hours, 1/2 cup rice flour, 1 onion, finely chopped, 1 green chilli, finely chopped, 1/4 cup fresh coriander leaves, finely chopped, some salt, water as required, cooking oil.


Step 1: Drain the soaked moong dal and blend it in a mixer or food processor with a little water until a smooth batter is formed.

Step 2: Transfer the batter to a mixing bowl and add rice flour, chopped onion, green chilli, coriander leaves, and salt. Mix well and adjust the consistency of the batter with water if necessary.

Step 3: Heat a non-stick pan over medium heat and grease it lightly with oil.

Step 4: Pour a ladleful of batter onto the pan and spread it evenly to form a thin pancake.

Step 5: Cook for 2-3 minutes on each side or until the pancake is golden and crispy.

Step 6: Repeat the process with the remaining batter and serve the pancakes hot with your choice of chutney or sauce.


Moong dal is quite a versatile and nutritious legume that gives you a multitude of health benefits. With its high protein and fiber content, it makes for an excellent addition to any diet, especially for those looking to lose weight or maintain a healthy lifestyle. By incorporating moong dal into your daily meals, you can enjoy its numerous health benefits while savouring its delicious taste.

FAQs on Moong Dal Benefits

  • Is eating moong dal good for the skin?

Yes, moong dal is rich in vitamins and minerals that are essential for maintaining healthy skin. Vitamins A and C help to promote skin cell regeneration and collagen production, while minerals like zinc and copper support skin health and prevent premature ageing.

  • What happens if I eat moong dal daily?

Nutrients in moong dal can be achieved by consuming the legume daily. Essential nutrients like protein, fiber, vitamins, and minerals in moong dal can aid in digestion, promote weight loss, and support a healthy cardiovascular system. However, it is important to maintain a balanced diet and not rely solely on moong dal for your nutritional needs.

  • How can moong dal help with digestion?

The high fiber content in moong dal aids in digestion and helps to maintain a healthy gut by promoting regular bowel movements and preventing constipation.

  • What is the best way to prepare moong dal for maximum health benefits?

To retain the maximum nutritional value of moong dal, it is best to cook it using minimal oil and spices. Opt for methods like boiling, steaming, or pressure cooking instead of deep-frying.

  • Is moong dal suitable for people with gluten allergies?

Yes, moong dal is gluten-free and can be safely consumed by people with gluten allergies or sensitivities.

  • Can moong dal be used in sweet dishes?

Yes, moong dal can be used in a variety of sweet dishes like puddings, halwa, and ladoos. Yellow moong dal, in particular, is popularly used in Indian desserts due to its milder flavour