7 Magical Moong Dal Benefits: From Better Digestion to Glowing Skin!

March 11, 2023 6 min read 1 Comment

Looking for a delicious and nutritious addition to your diet? Look no further than moong dal! This versatile legume is a staple in many Indian dishes and has been prized for its health benefits for centuries. From improving digestion to boosting energy levels, moong dal has a lot to offer. In this blog post, we'll explore some of the top moong dal benefits and why you should consider incorporating it into your meals.

moong dal benefits, moong dal nutrition, mung bean

What is Moong Dal?

Moong dal, also known as mung bean, is a type of lentil commonly used in Indian cuisine. This small, green legume has been cultivated for thousands of years and is well-known for its numerous health benefits. Moong dal is packed with nutrients that can help you maintain optimal health and wellness.

Nutrition of Moong Dal

  • Moong dal is rich in protein and fiber, making it a great food for weight loss.
  • 100 grams of moong dal contains approximately 24 grams of protein.
  • Moong dal is also a great source of vitamins and minerals, including iron, magnesium, and potassium.
  • One serving of moong dal (1/2 cup cooked) contains just 100 calories, making it a low-calorie food option.
  • Moong dal is also low in fat and cholesterol-free, making it a heart-healthy food option.

Varieties of Moong Dal

  • Whole moong dal is made up of whole green mung beans that have been stripped of their outer shells but still have their green skins intact.
  • Split moong dal is made up of mung beans that have been split in half and stripped of their outer shells.
  • Moong dal is also available as moong dal flour, which can be used to make a variety of dishes such as pancakes, bread, and other baked goods.

How to Cook Moong Dal ?

  • Moong dal can be cooked in a variety of ways, including boiling, pressure cooking, and roasting.
  • It can be used in soups, stews, and curries, or it can be sprouted and added to salads.
  • Moong dal can also be ground into flour and used as a gluten-free alternative to wheat flour.

moong dal benefits, mung bean nutrition, protein in 100g moong

What are the Health Benefits of Moong Dal?

Moong Dal Helps with Weight Loss

  • A 100-gram serving of moong dal contains only 347 calories.
  • Its high fiber content helps in preventing constipation and bloating.
  • The low glycemic index of moong dal helps in stabilizing blood sugar levels, preventing hunger pangs and sugar cravings.
  • Its protein content helps in building muscle mass and burning fat.
  • It is a good source of folate, which aids in the metabolism of fat.

Moong Dal is Good for Heart Health

  • It contains magnesium, potassium, and fiber that promote healthy blood pressure levels.
  • It is rich in antioxidants, such as flavonoids and phenolic acids, that protect the heart against oxidative stress and inflammation.
  • It is a good source of plant-based protein that can reduce the risk of heart disease.
  • The soluble fiber in moong dal can lower cholesterol levels and reduce the risk of heart disease.

Moong Dal Helps in Diabetes Management

  • The high fiber content in moong dal slows down the digestion and absorption of carbohydrates, preventing spikes in blood sugar levels.
  • The protein in moong dal can help improve insulin sensitivity and reduce the risk of insulin resistance.
  • Moong dal is a good source of magnesium, which has been shown to improve insulin sensitivity and regulate blood sugar levels.

Moong Dal Improves Digestive Health

  • The soluble fiber in moong dal helps in the absorption of water and electrolytes, preventing constipation and promoting regular bowel movements.
  • The insoluble fiber in moong dal adds bulk to stool and reduces the risk of gastrointestinal disorders.
  • The anti-inflammatory properties of moong dal can reduce inflammation in the gut and prevent digestive disorders.
  • The high potassium content in moong dal helps in regulating the fluid balance in the body and preventing bloating.

Moong Dal is Good for Skin and Hair

  • Its high protein content promotes hair growth and reduces hair fall.
  • Its vitamin C content promotes collagen synthesis, improving skin elasticity and reducing wrinkles.
  • Moong dal contains antioxidants that help prevent acne and other skin blemishes. The vitamins and minerals present in moong dal also help improve skin texture.
  • Applying moong dal paste on the scalp can help treat dandruff and other scalp problems. The paste also helps nourish the scalp and improve hair health.

moong dal recipe

How to Incorporate Moong Dal into Your Diet

If you want to enjoy the benefits of moong dal, there are various ways to incorporate it into your diet. Here are some easy and delicious ways to add moong dal to your meals:


1. Soups and Stews

Moong dal soup or stew is a delicious and nutritious way to enjoy this legume. Here's a simple recipe for moong dal soup:
  • Ingredients:
    • 1 cup moong dal
    • 1 onion, chopped
    • 2 cloves garlic, minced
    • 1 tomato, chopped
    • 1 tsp cumin seeds
    • 1 tsp coriander powder
    • 1 tsp turmeric powder
    • 4 cups water
    • Salt to taste
    • 2 tbsp oil
    • Fresh coriander leaves for garnish


  • Instructions:
  1. Wash the moong dal and soak it in water for 30 minutes.
  2. In a pot, heat the oil and add the cumin seeds. When they start to splutter, add the chopped onion and garlic. Fry until golden brown.
  3. Add the chopped tomato and fry for a few minutes until it becomes soft.
  4. Add the soaked moong dal, turmeric powder, coriander powder, salt and water. Mix well and bring to a boil.
  5. Cover and cook for 20-25 minutes until the dal is soft.
  6. Garnish with fresh coriander leaves and serve hot.

2. Salads

Adding sprouted moong dal to your salads is an excellent way to incorporate this legume into your diet. Here are some ideas for salads that use moong dal:
  • Moong Dal Salad with Cucumber and Tomato: This refreshing salad is a great way to enjoy moong dal. Simply combine sprouted moong dal with chopped cucumber and tomato, and dress with a simple dressing made with olive oil, lemon juice, and salt.
  • Moong Dal and Carrot Salad: This crunchy salad is perfect for a light lunch or dinner. Simply combine sprouted moong dal with grated carrots, chopped mint, and coriander, and dress with a dressing made with olive oil, lemon juice, and honey.
  • Moong Dal and Beetroot Salad: This colorful salad is packed with nutrients. Simply combine sprouted moong dal with roasted beetroot, chopped spinach, and crumbled feta cheese, and dress with a dressing made with olive oil, balsamic vinegar, and salt.

Moong dal adds a nutty flavor and a crunchy texture to salads, and is a great source of protein and fiber. It also adds a nutritional boost to your salads, making them more filling and satisfying.



Moong dal is a versatile and nutritious legume that offers a range of health benefits. From aiding digestion and regulating blood sugar levels to promoting weight loss and boosting immunity, moong dal is an excellent addition to any diet. With its low calorie and high protein content, it is a great option for those looking to lose weight or build muscle.

So, the next time you are looking for a healthy and delicious meal option, consider incorporating moong dal into your diet!


1. Is moong dal good for weight loss?

Yes, moong dal is an excellent food to include in your weight loss diet. It is low in calories and high in protein and fiber, which helps to keep you feeling full for longer and prevent overeating.

2. How many calories are in moong dal?

One hundred grams of moong dal contains approximately 347 calories.

3. Is moong dal good for diabetics?

Yes, moong dal is an excellent food for diabetics as it has a low glycemic index, which means it does not cause a rapid rise in blood sugar levels.

4. How much protein is in moong dal?

One hundred grams of moong dal contains approximately 24 grams of protein.

5. Can moong dal help improve digestion?

Yes, moong dal is an excellent food for improving digestion as it is high in fiber and other nutrients that promote healthy digestion.

6. Can moong dal help boost immunity?

Yes, moong dal is an excellent food for boosting immunity as it is rich in vitamins, minerals, and other nutrients that support immune function.

7. How can I include moong dal in my diet?

You can include moong dal in your diet in a variety of ways, such as by making soups, stews, curries, salads, and snacks like sprouts or namkeen.

8. Can moong dal help prevent heart disease?

Yes, moong dal is an excellent food for preventing heart disease as it is low in fat and high in fiber, protein, and other nutrients that help to support heart health.

1 Response


January 19, 2024

I love your picture featuring moong dal. is there any way I can use it in my upcoming healthy cookbook?
Thanking you in advance!

Leave a comment

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