Description
Moong Dhuli refers to split and husked mung beans, which are commonly used in Indian cuisine. These beans are a good source of protein, dietary fiber, and various vitamins and minerals, and are a staple ingredient in dishes like dal, khichdi, and sprouts salads.
Moong dhuli is also known by several other names in different languages and regions. Here are some of the names:
- Split mung beans
- Yellow mung dal
- Mung dal
- Dehusked mung beans
- Green gram split
- Payatham paruppu in Tamil Nadu, India
- Cherupayar parippu in Kerala, India
- Pesara pappu in Telugu, India
- Moong dal chilka in Hindi, India
- Monggo beans in the Philippines
- Binh dau xanh in Vietnam
- Hare chane ki dal in some parts of India
Benefits of Moong Dhuli
Moong dhuli or split and husked mung beans are a nutrient-dense food that offer several health benefits. Here are some of the benefits of consuming moong dhuli:
- Rich in protein: Moong dhuli is a good source of plant-based protein, which is essential for building and repairing tissues in the body. It is an excellent choice for vegetarians and vegans looking to increase their protein intake.
- High in fiber: Moong dhuli is a good source of dietary fiber, which helps to promote digestion, regulate bowel movements, and keep you feeling full for longer periods. This can help to reduce the risk of constipation, heart disease, and other chronic health conditions.
- Low in fat: Moong dhuli is low in fat and calories, which makes it an ideal food for weight loss. It is a nutrient-dense food that provides essential nutrients without adding extra calories to your diet.
- Rich in vitamins and minerals: Moong dhuli is a good source of vitamins and minerals, including folate, iron, magnesium, and potassium, which are essential for maintaining good health.
- Helps in managing diabetes: Moong dhuli has a low glycemic index, which means it can help to regulate blood sugar levels and prevent blood sugar spikes. This makes it an ideal food for people with diabetes or those at risk of developing diabetes.
- Supports heart health: Moong dhuli is rich in antioxidants, which help to reduce inflammation in the body and lower the risk of heart disease. It is also a good source of potassium, which can help to regulate blood pressure and reduce the risk of stroke.
Overall, moong dhuli is a nutritious food that can provide several health benefits when consumed as a part of a balanced diet.
Moong Dhuli Recipe
Ingredients:
- 1 cup moong dhuli (split mung beans)
- 3 cups water
- 1 onion, chopped
- 1 tomato, chopped
- 1 tsp cumin seeds
- 1 tsp ginger-garlic paste
- 1 tsp turmeric powder
- 1 tsp coriander powder
- Salt, to taste
- 2 tbsp vegetable oil
- Chopped coriander leaves for garnish
Instructions:
- Rinse the moong dhuli thoroughly and soak it in water for 20-30 minutes. Drain the water and set it aside.
- Heat oil in a pressure cooker or a large pot on medium heat.
- Add cumin seeds and let them splutter.
- Add chopped onion and sauté until it turns translucent.
- Add ginger-garlic paste and sauté for another minute.
- Add chopped tomato and cook until it turns mushy.
- Add turmeric powder, coriander powder, and salt. Mix well.
- Add the soaked moong dhuli and water. Mix everything well.
- If using a pressure cooker, close the lid and cook for 3-4 whistles on medium heat. If using a pot, cover with a lid and let it cook for around 25-30 minutes or until the beans are soft.
- Once the pressure is released, open the lid and check if the dal is cooked properly. If it is too thick, add some more water to adjust the consistency.
- Garnish with chopped coriander leaves and serve hot with steamed rice or roti.
Enjoy your delicious moong dhuli dal!
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