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Moong dal is a highly nutritious legume that is widely used in Indian cuisine not only for its great taste but also for its health benefits. Moong dal is derived from whole green gram seeds, which are small, oval in shape and green in colour. Dal is commonly available in three forms – whole (with the green skin intact), split with the green skin removed, and split and split (yellow in color). It is low in fat and cholesterol and is a good source of plant-based protein (chickpeas and lentils are other good sources). Moong dal contains antioxidants and is used in Ayurveda and Chinese medicine to treat many ailments and to remove toxins from the body. As mentioned above, it is a rich source of protein with a whopping 24 grams per 100 grams (according to USDA data). In addition, Green mong dal is rich in dietary fiber, including soluble fiber, which acts as a digestive prebiotic. When ingested, the fiber in mung dal passes through the small intestine undigested and reaches the large intestine, where it serves as a food source for beneficial gut bacteria. Apart from protein and fiber, moong dal also contains vitamins like B1, B3, B6, B9, essential minerals like iron, magnesium, phosphorous, potassium, zinc and even antioxidants (polyphenols and peptides). The best thing is that this highly nutritious legume is inexpensive as well and with 1 kg of moong dal available at less than INR 200, which means you can make it a staple in your diet. Although people love it in khichdi and love it as sprouts, there are more delicious ways to include moong dal in your diet and get the benefits of protein, fiber, and all the other nutrients it has to offer. In this article, we have listed 9 Moong Dal recipes that help in losing weight.
1. Moong Dal Sprouts:
Did you know that there are studies that show that sprouting dals like moong increases the digestibility of protein and makes it more bioavailable. Moong dal sprout is a rich source of a variety of nutrients – vitamin A, vitamin C, protein, biotin, iron, zinc, folate, potassium, copper, magnesium, phosphorous, and also fiber. There are enzymes like amylase and glucoraphinin that have amazing health benefits (reducing the risk of cancer and heart disease). Moong dal sprouts can be consumed either raw or lightly cooked, and included in salads, snacks, sandwiches, and soups, or made into plain Sabzi. Also add them to pulao or vegetable rice to improve the nutritional profile of these dishes. Studies show that sprouted daal contains fewer calories (only 30 calories per 100 grams) than the raw form (347 calories per 100 grams).
2 – Khichdi:
Moong Dal Khichdi is a comfort food for many of us and it also helps in detoxing the body. The best thing is that it can be prepared as a single dish that saves us time and energy. To make a simple Moong Dal Khichdi, rinse a cup of moong dal and rice together, and soak for 30 minutes. In a pressure cooker, heat 2 tablespoons of the ghee or oil and chop 1 teaspoon each of cumin seeds and mustard. Saute grated ginger, optional minced onion and minced garlic, followed by minced tomato. Add 1/2 tsp turmeric powder, optional red chilli powder, soaked dal and rice, and mix well. Pour in 4 cups of water, add salt and cook for about 4-5 whistles in a pressure cooker or 25-30 minutes in a covered saucepan over low heat. Garnish with fresh coriander leaves and serve hot with yoghurt, pickles or raita.
3- Moung Dal Paratha:
Make the paratha more nutritious by adding pureed purees in it. To prepare Moong Dal Paratha, soak and grind 1 cup moong dal. Combine with 2 cups of whole wheat flour, cumin seeds, red chilli powder, turmeric powder, garam masala (optional) and salt to make a smooth paste. For the filling, mix the boiled and mashed Moong Dal with onions, chilies, ginger, cumin seeds, red chili powder, chaat masala leaves (optional), salt and coriander leaves. Divide and roll the dough into portions, stuff the dough with the mixture, roll it into round parathas, and cook on a hot griddle in ghee or oil until golden brown. Serve the delicious Moong Dal Parathas hot with yogurt or pickles.
4. Moong Dal Curry:
You can eat this curry with roti, paratha or rice. To prepare Moong Dal Curry, soak and strain 1 cup of moong dal. Cumin seeds, onion, garlic, ginger and green chilli are fried in oil or ghee. Add the chopped tomatoes, turmeric powder, coriander powder, cumin powder, red chilli powder, and salt. Mix and cook until the tomatoes soften. Add moong dal and water and press for 4-5 whistles or simmer in a covered skillet until dal is tender. Mash it up a bit, adjust the texture, and bring it to a simmer. Garnish with coriander leaves. Serve this delicious Moong Dal Curry with rice, roti or naan.
5. Moong Dal Soup:
To prepare Moong Dal soup, rinse a cup of moong dal and set it aside. Cumin seeds, onions, garlic, ginger and green chillies (optional) are fried in ghee or oil. Add the chopped tomatoes, turmeric powder, cumin powder, coriander powder and salt. Mix well and add moong dal and water or vegetable broth. Simmer until the dal is cooked and tender. Optionally, blend a portion of the soup to get a creamy consistency. Adjust the seasoning, garnish with coriander leaves, and serve warm. Enjoy nutritious Moong Dal soup as a comforting appetizer or snack.
6. Steamed Moong Dal Masala Vada:
This is a healthier and weight loss version of the fried ones. To prepare steamed Moong Dal Masala Vada, soak and grind 1 cup moong dal. Mix it with chopped onion, chili pepper, grated ginger, coriander leaves, cumin seeds, red chilli powder (optional) and salt. Form the mixture into a flat vada and steam for 12-15 minutes. Serve healthy and delicious Vadas with salsa or salsa. Enjoy it as a nutritious snack or appetizer.
7 – Maung Dal Sundal:
It is a South Indian snack that is mainly prepared during festivals, which actually only takes a few minutes to prepare. To prepare Moong Dal Sundal, soak and cook 1 cup moong dal. In a frying pan, heat oil with mustard seeds, urad dal or asafoetida, dried red chilies, and curry leaves. Add the cooked mung dal and salt and stir well. Cook briefly and garnish with grated coconut and fresh coriander leaves. Serve the delicious Moong Dal Sundal as a snack or as part of a meal. Enjoy this protein rich Indian dish.
8. Pesaratu or Green Gram Dosa:
It is very popular in South India as a breakfast dish, and is slightly tastier than regular dosa. Try to believe! To prepare Pesaratu, soak and grind 1 cup of green gram (mung dal) and rice (optional) into a thick batter. Add the chopped chilies, grated ginger, coriander leaves and salt. Spread a ladleful of batter onto a hot, oiled griddle, and cook until golden brown on both sides. Reply in reminder. Serve the crispy pessarato with the sauce. Enjoy this South Indian crepe as a breakfast or snack.
9 – Maung Dal Idli:
Here’s another healthy breakfast option that requires less oil. To prepare Moong Dal Idli, soak and grind 1 cup moong dal, 1/4 cup rice, 1/4 cup flat rice and ½ teaspoon fenugreek seeds. Leave the mixture overnight, then grease the pie tins and steam the mixture for 10-12 minutes. Serve the soft and fluffy Moong Dal Idlis with chutney or sambar. Enjoy this nutritious meal for breakfast or as a snack.
Adjust all measurements according to your requirements.
Additionally, you can even roll out paratha with moong dal sprout filling. These above dishes prepared with moong dal show that you don’t need to starve or eat bland food to lose weight. You can eat plain gar ka, inexpensive food, and lose a lot of weight, and we’ll show you how Ratty Beauty Diet. Subscribe to the Rati Beauty app to get access to all the easy to implement diet plans.
Are Moong Dal Sprouts Good for Weight Loss?
Is idli good for weight loss?
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