Healthy Foods & Nutrition

Green Moong Magic: Unlocking the Nutritional Wonders and Culinary Delights

by Namita Satheesh on Nov 10, 2023

Introduction to Green Moong

Green moong, also known as mung beans, is a versatile legume that can be used in various ways. 

Here are some common ways to use green moong:

Sprouts: Green moong sprouts are highly nutritious and can be used in salads, sandwiches, wraps, or as a topping for soups and stir-fries. They are packed with vitamins, minerals, and enzymes.

Dal: Green moong dal is a popular dish in Indian cuisine. It can be cooked as a thick stew or a soupy consistency and served with rice or bread. It can be seasoned with spices, such as turmeric, cumin, and coriander, to enhance the flavor.

Curries: Green moong can be used in curries with other vegetables like spinach, potatoes, or tomatoes. You can cook them with spices, coconut milk, and other ingredients to make a flavorful and nutritious curry.

Dosa and idli: It can be ground into a paste and used to make dosas (savory pancakes) and idlis (steamed rice cakes). These are popular breakfast options in South Indian cuisine.

Soups: Green moong can be used to make hearty and nutritious soups. Combine cooked moong beans with vegetables, broth, and spices to create a delicious and healthy soup.

Salads: Green moong can be cooked and added to salads for an extra boost of protein and fiber. Combine it with other vegetables, herbs, and a dressing of your choice for a refreshing and nutritious salad.

Snacks: Roasted green moong beans make a tasty and healthy snack. Simply dry roast the beans in a pan until they turn crispy and golden. You can add spices like salt, black pepper, or chaat masala for additional flavor.

Desserts: Green moong can even be used in desserts. It can be ground into a paste and used as a base for sweets like moong dal halwa, a rich and sweet dessert made with ghee, sugar, and nuts.

Remember to soak green moong before using to reduce cooking time and improve digestibility. Experiment with these different methods to enjoy the versatility and nutritional benefits of green moong in your meals.

Green Moong Dal using sprouted green moong: 
1 cup sprouted green moong 
2 cups water 
1 small onion, finely chopped 
2 tomatoes, finely chopped 
2 cloves of garlic, minced 
1-inch piece of ginger, grated 
1 green chili, finely chopped (optional) 
1 teaspoon cumin seeds 
1 teaspoon turmeric powder 
1 teaspoon red chili powder (adjust to taste) 
1 teaspoon garam masala 
Salt to taste 
Fresh coriander leaves for garnish 
Lemon wedges for serving 
Rinse the sprouted green moong under running water to remove any dirt or impurities. 
In a pressure cooker or a pot, add the sprouted green moong and water. Pressure cook for about 4-5 whistles or cook in a pot until the moong beans are soft and tender. Set aside. 
Heat oil in a separate pan over medium heat. Add cumin seeds and let them splutter. 
Add chopped onions and sauté until they turn golden brown. 
Add minced garlic, grated ginger, and chopped green chili (if using). Sauté for a minute until the raw smell disappears. 
Add the chopped tomatoes and cook until they become soft and mushy. 
Add turmeric powder, red chili powder, garam masala, and salt. Mix well and cook for another minute to let the spices release their flavors. 
Add the cooked sprouted green moong along with its water to the pan. Stir everything together. 
Simmer the dal for 8-10 minutes on low heat, allowing the flavors to blend. If the consistency is too thick, you can add more water to adjust. 
Garnish with freshly chopped coriander leaves. 
Serve hot with rice, roti, or naan. Squeeze some fresh lemon juice on top for added tanginess, if desired. 
Enjoy your delicious and nutritious Green Moong Dal made with sprouted green moong!

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