Green Moong Dal

Green Moong Dal

Green Moong Dal

Famously lightweight

Here is a lentil that is famous for its easy-to-digest and fast-to-cook qualities. Lentils are generally the whole beans of any lentil family. The Green Moong bean comes in a split form where it is a white and green lentil that cooks fast, is tasty and easy on the digestion. The whole green Moong Bean is excellent for sprouting. The sprouted version is very healthy and makes an excellent salad.

Skinned and polished moong dal is yellow in colour and retains all its good qualities. The green split moong dal is different in taste from its yellow brethren.

The recipes that follow are very commonly used in homes in the state of Maharashtra in India. The cooked version of the salad is a particular favourite. Most lentils can be sprouted and used in this manner. but not all taste good raw. For them, the cooked option works better.

Flavourful and different

Moong dal can be prepared in many different ways. The whole green bean can be soaked, drained and wrapped in a damp cloth for sprouting. Sprouted whole moong dal makes a delicious salad with an Indian tempering.

The split green version and the yellow version can be used to make a rice-based dish called “Khichdi”. It is full of nutrition and very light to digest. Khichdi is one of the first solid foods fed to given to infants when the weaning off process begins.

Moong dal has a slightly earthy nutty taste to it. All its goodness is enhanced by the seasoning and tempering that goes in to its preparation.
Given below are recipes that are not conventional curry dal recipes. Here is a different take on the “dal”.

Enhance your meal with this delicious salad

Green Moong dal is a versatile dish that can complement any menu and any meal. Different types of seasoning give it a different texture, taste and colour. It goes well with any kind of menu. Garnished with lemon juice and chopped green coriander it is a very nutritive salad that can be had as a stand-alone dish also.

Green Moong Dal

Getting started

Wash your whole Green Moong. Drain off the excess water and wrap it up in a damp clean cloth. Keep warm in a keep-hot casserole or in a container with a lid. The idea is to keep it warm. Now let it sit overnight.

By morning you will find that the whole green ban has sprouted little white shoots.

Your Whole Green Moong is now ready to use in whichever way you like.

What do you need? 

Servings 4


Ingredients for Tempering

You need…

  • 1 onion cut fine
  • 1 tomato chopped, and optional to the dish
  • ¼ teaspoon asafoetida powder
  • 3-4 curry leaves
  • 1/4th teaspoon mustard seeds
  • 2 finely chopped green chillies
  • Pinch sugar
  • Salt to taste
  • 2 tablespoons finely chopped green coriander
  • 1 teaspoon cooking oil or ghee

How to make

Step by step process

  1. Take a small wok. 

  2. Pour in the oil and put on a medium flame.

  3. Add mustard seeds and wait for it to crackle. 

  4. Add curry leaves, asafoetida powder and turmeric powder. Let fry for a minute. Keep aside

  5. Now take a mixing bowl. 

  6. Add onions. 

  7. Add tomato and green chillies, add sugar, salt and chopped green coriander. 

  8. Add the sprouted Green Moong Dal. 

  9. Mix well. Now add the tempering that you kept aside. Mix it into the rest of the ingredients. Add lemon juice and mix well again. Your Sprouted Whole Green Moong Salad is ready to eat. 

If you like it cooked

You need…

  1. 1 or 2 measures sprouted Green moong Dal

  2. 1 onion cut fine

  3. 1 tomato chopped, and optional to the dish

  4. ¼ teaspoon asafoetida powder

  5. 3-4 curry leaves

  6. 1/4th teaspoon mustard seeds

  7. 2 finely chopped green chillies

  8. Pinch sugar

  9. Salt to taste

  10. 2 tablespoons finely chopped green coriander

  11. 1 teaspoon cooking oil or ghee

  12. 3 tablespoons water


  1. Take a wok. Put it on medium flame and add oil. Add mustard seeds and wait for it to crackle. 

  2. Add curry leaves, asafoetida powder and turmeric powder

  3. Add onions tomatoes and green chillies

  4. Fry for two minutes.

  5. Now add your sprouted green moong dal

  6. Mix well

  7. Add salt sugar and lemon juice

  8. Add half the chopped coriander

  9. Mix well and add 2-3 tablespoons of water. Cover and cook for about 5 minutes. The Green Moong dal should become soft and a tad squishy. Pour into serving bowl. 

  10. Your Green moong Dal s ready. Serve with chapatis.


Nutritive values

Moong dal is a rich source of proteins and fibre for vegetarians. Yellow moong dal is a dieter’s delight as it is low in fat and rich in essential nutrients. It is light and easy to digest yet it does not make you feel hungry too quickly.

Given below are some nutritive values for raw green moong dal. These are approximate figures.

It is a power packed bean for you.

  1. Choline 14.4 mg
  2. Folate 61.00 mg
  3. Niacin 0.749 mg
  4. Pantothenic acid 0.380 mg
  5. Riboflavin 0.124 mg
  6. Thiamine 0.084 mg
  7. Vitamin A, RAE 1.00 mcg
  8. Carotene, alpha 6.00 mcg
  9. Carotene, beta 6.00 mcg
  10. Vitamin B6 0.088 mg
  11. Vitamin C 13.2 mg
  12. Vitamin K 33.0 mcg
  13. Calcium 13.00 mg
  14. Copper 0.164 mg
  15. Iron 0.91 mg
  16. Magnesium 21.00 mg
  17. Manganese 0.188 mg
  18. Phosphorus 54.00 mg
  19. Potassium 149.00 mg
  20. Selenium 0.6 mcg
  21. Sodium 6.00 mg
  22. Zinc 0.41 mg
  23. Protein 3.04 g
  24. Carbohydrate 5.94 g
  25. Fibre 1.8 g
  26. Sugars 4.13 g
  27. Fat 0.18 g
  28. Saturated fatty acids 0.046 g
  29. Monounsaturated fatty acids 0.022 g
  30. Polyunsaturated fatty acids 0.058 g
  31. Water 90.40 g

Moong Dal is a healthy tasty alternative to Meat Protein. It has many beneficial qualities which make it the perfect food for weight loss. The amino acids are great for building immunity.

  • Being a light dal, there is no problem of bloating or flatulence as with some other heavier to digest lentils. Its low glycaemic index means it is good for people with diabetes also.
  • Enjoy your Green Moong Dal Salad in its cooked or uncooked form and reap its benefits.

Leave a Reply