Also known as: Moong Dal, Green Gram
Pasi Paruppu (Tamil)
212 kcal
Calories
14.2 g
Protein
38.7 g
Carbohydrates
0.8 g
Fat
15.4 g
Fibre
Micronutrient Highlights
Folate: An excellent source
Magnesium: A genuinely good source
Potassium: Present in a substantial amount
Common Uses: Cooked into a simple everyday dal, or sprouted and eaten in salads.
Best Time to Eat: Genuinely well tolerated at any meal — often the first dal introduced when someone is recovering from illness, due to its light digestibility.
Portion Guidance: A cup of cooked moong dal is a substantial, genuinely satisfying protein-and-fibre portion.
Why It's Healthy
A high-fibre, plant-based protein source that's also genuinely easy on digestion compared with some heavier legumes.
Possible Disadvantages
Like most legumes, can cause mild bloating in people not used to a high-fibre diet — building up gradually helps.
Who Benefits Most
Nearly everyone, including people recovering from illness, given how gentle it is on digestion.
Who Should Consume in Moderation
No specific group needs to particularly limit moong dal in normal portions.
Traditional Indian Uses
One of the most widely used dals across India, and the traditional first solid, easily digestible food during recovery from illness.
Modern Nutritional Evidence
Its combination of plant protein, fibre, and low glycaemic index is genuinely well-supported as part of a balanced diet.
Cooking Tips
A pressure cooker or instant pot cooks moong dal quickly; a tempering (tadka) of cumin and ghee at the end adds flavour without much added fat.
Storage Tips
Store dry, uncooked dal in an airtight container away from moisture; cooked dal keeps 2-3 days refrigerated.
Higher Protein Alternative
Add a spoon of ghee and pair with roti
Rounds out the meal with a complete amino acid profile when paired with a grain.