What is Yellow Moong Dal?

Yellow moong dal, also known as split yellow lentils or petite yellow dal, is a type of lentil that is widely used in Indian cuisine. It is derived from whole green mung beans that have been hulled (skin removed) and split into halves. This process results in a lentil that is pale yellow in color, smaller and flatter than whole mung beans, and notably quicker to cook. Its mild, slightly sweet flavor makes it a versatile ingredient that readily absorbs the flavors of spices and other components in a dish.

Nutritionally, yellow moong dal is a significant source of plant-based protein and dietary fiber, contributing to feelings of fullness and supporting digestive health. It is also a good source of essential minerals like iron, potassium, and magnesium, as well as B vitamins, particularly folate. Compared to whole green mung beans, the yellow dal has a slightly lower fiber content due to the removal of the husk, but it remains a highly nutritious food choice. Its relatively low carbohydrate content and low glycemic index make it a beneficial inclusion in diets aimed at managing blood sugar levels.

In Indian cooking, yellow moong dal is a staple ingredient used in a wide array of dishes. It is the primary lentil in the comforting and easily digestible dish called "moong dal," which can be prepared in various ways, from a simple, soupy consistency to a thicker, spiced preparation. It is also a key component of khichdi and dal. Beyond these, yellow moong dal can be used in soups, stews, and even sweet preparations like "moong dal halwa," showcasing its adaptability in both savory and sweet culinary applications.

How to select Yellow Moong Dal

• Moong dal is easily available in grocery stores, pre-packaged as well as in bulk containers.

• If purchasing in a packaged container, check to see if there is a "use-by" date on the package.

• Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the moong dal are covered and that the store has a good product turnover so as to ensure its maximal freshness.

• Whether purchasing moong dal in bulk or in a packaged container, make sure that there is no evidence of moisture.

8 Uses of Yellow Moong Dal

1. First and foremost, yellow moong is used to make dals, like any other pulse. Whether it is pressure cooked or heated normally over the flame, whether spicy or mild, all and any type of dals can be made with yellow moong, one of the most famous being Dal fry.

2. Yellow Moong is not known for holding its shape and because of that it can easily be used for soups as well. Even though that is unheard of, yellow moong dal makes for great soups like Moong Dal and Spinach soup.

3. Moong dal is also used to make pureed preparations or mashes like Khichdi and Gujarati snack like Moong Dal Khichu. All these recipes are mixed with rice and flour and transformed into gorgeous dishes.

bajra khichdi recipe | Rajasthani bajra khichdi | healthy black millet Indian khichdi |  One serving of bajra khichdi delivers 30% folic acid, 20% vitamin B1, 21% protein, 17% iron, magnesium 21%, 18% zinc, 23% fibre  of your Recommended Dietary Allowance ( RDA).

4. Dosas and idlis are also fabulously made with yellow moong dal. One very unusual dosa recipe is Poha Yellow Moong Dal Dhokla, which is flavored beautifully with yellow moong.

5. Moong dal can be used as stuffing for parathas, whether stand alone or with different vegetables like cabbage.

6. The most famous way to use this dal is to make sweets like halwa and sheera, mixed with jaggery and sugar, which is eaten during lots of festivals and occasions.

7. Kachoris and Vadas are made with yellow moong dal as well. It makes a delicious filling and gives a great texture.

moong dal methi sabzi recipe | healthy methi leaves with moong dal | methi moong dal ki sabzi

How to store Yellow Moong Dal

• Store yellow gram in an airtight container in a cool and dry place.

Health Benefits Yellow Moong Dal

1. Yellow moong dal good for diabetics 

Yellow moong dal is highly beneficial for diabetics due to its low glycemic index (GI) and rich fiber content. With a GI typically ranging between 29 and 38, it causes a slow and steady release of glucose into the bloodstream, preventing rapid blood sugar spikes that are problematic for those managing diabetes. The significant amount of dietary fiber, especially soluble fiber, further aids in blood sugar control by slowing down carbohydrate digestion and absorption, promoting better insulin sensitivity, and contributing to overall glycemic management.

Recipe Suggestions for Building Protein Stores: Poha Yellow Moong Dal Dosa, Mixed Dal Chila.

poha yellow moong dal dosa recipe | how to make moong dal dosa | instant moong dal dosa| no fermenting moong dal dosa

2. Yellow Moong Dal benefits the Heart: 

Yellow Moong Dal is highly beneficial for heart health due to its combination of soluble fiber, potassium, and magnesium. The soluble fiber plays a crucial role in lowering LDL ("bad") cholesterol levels by binding to cholesterol in the digestive tract and facilitating its excretion, thus preventing plaque buildup in arteries. Furthermore, the potassium and magnesium content helps in regulating blood pressure, with potassium balancing sodium levels and magnesium aiding in the relaxation of blood vessels. These combined actions contribute to improved cardiovascular wellness and a reduced risk of hypertension and heart disease.

The fiber (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. A well maintained cholesterol profile will help you prevent complications like stroke. Additionally, it isn’t a good source of fat at all. So you need not worry about that nutrient too.
 

See detailed benefits of yellow moong dal. 

Nutrition Facts of Yellow Moong Dal

¼ Cup of raw Yellow Moong Dal is about 50 grams

RDA stands for Recommended Daily Allowance.

Energy - 174 calories

Protein – 12.2 g

Carbohydrate – 29.5 g

Fat – 0.6 g

Fiber – 4.1 g

Vitamins:

0.24 mg of vitamin B1 (Thiamine) = 15% of RDA (about 1.2 to 1.6 mg for men)

0.11 mg of vitamin B2 (Riboflavin) = 5.78% of RDA (about 1.4 to 1.9 mg for men)

1.2 mg of Vitamin B3 (Niacin) = 5.7% of RDA (about 16 to 21 mg for men)

70 mcg of vitamin B9 (Folate) = 70% of RDA (about 100 mcg)

Minerals:

37.5 mg of Calcium = 3.75% of RDA (about 1000 mg)

1.95 mg of Iron = 9.75% of RDA (20 mg for women)

55.5 mg of Magnesium = 15.85% of RDA (about 350 mg)

575 mg of Potassium = 12.2% of RDA (about 4700 g)

1.4 mg of zinc = 11.6% of RDA (10 to 12 mg)